Hot Bath Benefits for Sleep: The Science

A hot bath isn’t just a luxurious indulgence; it’s scientifically backed to help you get better sleep and improve your overall well-being. When you submerge yourself in the warm embrace of a bath, you’re not just unwinding, you’re also recalibrating your body’s inner clock. So. join us as we explore how to improve your sleep with a warm bath and the broader benefits of bathing.

Immersing yourself in a warming bath has long been considered to help with relaxation, and there’s scientific evidence to back the theory too. In analysis on the topic, Rajkumar Dasgupta, an active clinical researcher on sleep and other topics, is quoted on how heat improves sleep quality.

When people incorporate a warm bath into their bedtime routine, they affect their circadian rhythm by warming up their core body temperature before it cools down naturally in their sleep.

Circadian rhythms are a natural biological clock that helps regulate sleep. While these rhythms operate to respond to light and dark, they also trigger changes in body temperature.

Matthew Walker, author of Why We Sleep, discusses this further, identifying how your body’s core temperature needs to drop by roughly 2 degrees Fahrenheit to allow us to nod off. Other research found that warm baths increase blood circulation and move heat from the core to the hands and feet. This helps the body’s core decrease in temperature, preparing us for a restful sleep.

Soaking in a hot bath can also relieve muscle pain and promote relaxation. In 2016, a study conducted by Vienna Brunt explained how heat therapy increases blood flow and reduces arterial stiffness.

Furthermore, another study found that heat decreases muscle tension and spasms, making it an excellent solution for cramps. A hot bath is, therefore, a wise choice after an intense workout or to limit the impact of premenstrual cramps and injuries.

And given the improvements a hot bath can have for sleep and the wider benefits of sleep on our health, it works both ways. As Matthew Walker argues in Why We Sleep, sleep is essential for our well-being:

Without sleep, there is low energy and disease. With sleep, there is vitality and health.

Check out our article on how to sleep when you have a cold for more guidance.

Taking a bath is a great step towards self-care. Imagine scented candles, bath salts, and a book. Not only that, but a hot bath can also help balance serotonin levels and decrease stress.

A study found that those with depressive disorders had an improvement from regular bathing. During your self-care time in the bath, you could also practice mindfulness by focusing on your breath and the sensations of the warm water on your body. Amy Zack, MD says:

Baths also create a good environment for meditation, thought and escape from everyday stressors.

For more meditation tips and methods for calming down before bed, check out our 15 sleep relaxation techniques.

There are many ways to add an element of luxury to your bath time. Consider a sprinkle of bath salts, a splash of bubble bath, or a twinkle of candlelight.

The humble hot bath offers more than just relaxation; it’s a scientifically proven elixir for a better night’s sleep. Although most studies do suggest more research is required, using a hot bath to control your body temperature can enhance your slumber, help relax sore muscles, and perhaps even help you find light relief from cold symptoms.