Taking a bath at this exact temperature at this time will help you sleep like a baby

For a significantly better night’s sleep, biomedical engineers at the Cockrell School of Engineering at the University ofTexas at Austin have found that you should take a hot bath (104-109 degrees Fahrenheit) anywhere from one to two hours before bed. This can also speed up falling asleep by an average of 10 minutes.

To come to this conclusion, researchers at several universities analyzed thousands of studies that linked the act of bathing or showering with hot or cold water with better sleep.

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Body temperature has long been understood to be part of the regulation of the sleep/wake cycle. Warm baths and showers increase blood circulation from the body’s core to its hands and feet, removing body heat and lowering body temperature. This helps the circadian process along, resulting in falling asleep more quickly but also sleeping better.

A previous Japanese study found that you may prefer a bath, regardless – people who spent two weeks taking daily baths reported improved skin conditions, and decreased stress, fatigue, and pain.