Sunday December 15, 2019

Taking Hot Bath at Least 90 Minutes before Bedtime Your can be Ticket to Sound Sleep

Biomedical engineers at University of Texas-Austin reached this conclusion after analyzing thousands of studies linking water-based passive body heating

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Hot Bath, Sleep, Bedtime
Just remember that the water temperature should be around 40-42 degrees Celsius, else you may not get better shuteye. Pixabay

 Taking hot bath at least 90 minutes before bedtime is your ticket to sound sleep. Just remember that the water temperature should be around 40-42 degrees Celsius, else you may not get better shuteye.

Biomedical engineers at University of Texas-Austin reached this conclusion after analyzing thousands of studies linking water-based passive body heating, or bathing and showering with warm/hot water, with improved sleep quality.

“When we looked through all known studies, we noticed significant disparities in terms of the approaches and findings,” said Shahab Haghayegh, lead author on the paper.

“The only way to make an accurate determination of whether sleep can, in fact, be improved was to combine all the past data and look at it through a new lens.”

Hot Bath, Sleep, Bedtime
Taking hot bath at least 90 minutes before bedtime is your ticket to sound sleep. Pixabay

In collaboration with the UT Health Science Center at Houston and the University of Southern California, the researchers reviewed 5,322 studies.

Meta-analytical tools were used to assess the consistency between relevant studies and showed that an optimum temperature of between 104 and 109 degrees Fahrenheit (40-42 degrees Celsius) improved overall sleep quality.

When scheduled one-two hours before bedtime, it can also hasten the speed of falling asleep by an average of 10 minutes.

It is understood that both sleep and our body’s core temperature are regulated by a circadian clock located within the brain’s hypothalamus that drives the 24-hour patterns of many biological processes, including sleep and wakefulness.

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The average person’s circadian cycle is characterized by a reduction in core body temperature of about 0.5 to 1 Fahrenheit around an hour before usual sleep time — dropping to its lowest level between the middle and later span of night-time sleep.

It then begins to rise, acting as a kind of a biological alarm clock wake-up signal.

The researchers found the optimal timing of bathing for cooling down of core body temperature in order to improve sleep quality is about 90 minutes before going to bed.

“If baths are taken at the right biological time — 1-2 hours before bedtime — they will aid the natural circadian process and increase one’s chances of not only falling asleep quickly but also of experiencing better quality sleep,” showed the findings appeared in the journal Sleep Medicine Reviews. (IANS)

Next Story

Here’s why you Should Not Sleep more than 9 Hours

Over 9 hours' of sleep may raise stroke risk by 23%

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Sleep
You should sleep for 6-8 hours to be healthy. Lifetime Stock

People who sleep nine or more hours per night are 23 per cent more likely to later have a stroke than people who sleep seven to less than eight hours per night, warns a new study.

The results revealed that long naps are also not good for your health.

People who took a regular midday nap lasting more than 90 minutes were 25 per cent more likely to later have a stroke than people who took a regular nap lasting from one to 30 minutes, said the study published online in Neurology, the medical journal of the American Academy of Neurology.

People who took no naps or took naps lasting from 31 minutes to one hour were no more likely to have a stroke than people who took naps lasting from one to 30 minutes.

Nap sleep
A midday nap shouldn’t last more than 90 minutes. Lifetime Stock

“More research is needed to understand how taking long naps and sleeping longer hours at night may be tied to an increased risk of stroke, but previous studies have shown that long nappers and sleepers have unfavourable changes in their cholesterol levels and increased waist circumferences, both of which are risk factors for stroke,” said study author Xiaomin Zhang of Huazhong University of Science and Technology in Wuhan, China.

“In addition, long napping and sleeping may suggest an overall inactive lifestyle, which is also related to increased risk of stroke,” Zhang said.

The study involved 31,750 people in China with an average age of 62. The people did not have any history of stroke or other major health problems at the start of the study.

They were followed for an average of six years. During that time, there were 1,557 stroke cases.

The people were asked questions about their sleep and napping habits.

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People who were both long nappers and long sleepers were 85 per cent more likely to later have a stroke than people who were moderate sleepers and nappers, said the study.

“These results highlight the importance of moderate napping and sleeping duration and maintaining good sleep quality, especially in middle-age and older adults,” Zhang said. (IANS)