with Tamara RoseAnswers · Everyday nervous system resets
The Benefits of a Bath or Shower Before Bed, Plus My Favorite Bath Recipe
If you've never really considered a bath or shower before bed, you're not alone; it can feel like one more step in a long evening. What if that step was one of the simplest ways to fall asleep faster and wake up more rested? Let me show you why it's worth trying, along with the bath I make for myself when I want to fully unwind.
Why a warm bath helps you fall asleep
Your core body temperature naturally drops in the evening as part of the signal that it's time to sleep. A warm bath or shower increases blood flow to your hands and feet, and when you step out, your body releases heat, which helps your core temperature fall right when you want to get drowsy.
A 2019 review of studies in Sleep Medicine Reviews, from researchers at the University of Texas at Austin, found that a warm bath or shower of about 104 to 109°F (40 to 43°C), taken one to two hours before bed, helped people fall asleep about ten minutes faster on average and improved how well they reported sleeping.
Relaxation for your muscles and your mind
For me, warm water is the clearest signal that the day is done; my shoulders let go and my whole body softens. It also creates a natural boundary between the busy part of your evening and the restful part, which matters more than ever when work and screens follow us home.
My favorite relaxing bath recipe
For the nights when you want to take relaxation to the next level, this is the bath I come back to, and it smells divine.
- Epsom salts (one to two cups). A bath-time classic I love for tired, sore muscles.
- Baking soda (half a cup). I love how soft it leaves the water and my skin.
- Lavender essential oil (a few drops, mixed into the salts first). A 2013 research review describes lavender as calming, with anti-anxiety and sedative effects, though much of that work comes from animal studies.
Dim the lights, leave your phone in another room and give yourself at least fifteen minutes. If you're pregnant or have a skin or heart condition, check with your doctor before using very warm water or essential oils.
No time for a bath?
A warm shower works too. The same review found showers helped, as long as the timing lands an hour or two before bed so your body has time to cool down afterward.
Keep exploring
- What are the benefits of reading before bed?
- How do screens before bed affect my sleep?
- Why do I stay up late even when I'm exhausted?
Common questions
How long before bed should I take a bath?
About one to two hours before bed. That gives your body time to release heat afterward, which is the drop in temperature that helps you fall asleep.
Is a hot shower before bed as good as a bath?
A warm shower can help too. Aim for warm rather than scalding water and time it an hour or two before sleep.
What should I put in a relaxing bath?
My favorite is Epsom salts, baking soda and a few drops of lavender essential oil mixed into the salts. Check with your doctor first if you're pregnant or have a skin or heart condition.
Sources
- Haghayegh, S., et al., University of Texas at Austin (2019). Before-bedtime passive body heating by warm shower or bath to improve sleep: a systematic review and meta-analysis. Sleep Medicine Reviews.
- Koulivand, P. H., Khaleghi Ghadiri, M., & Gorji, A. (2013). Lavender and the nervous system. Evidence-Based Complementary and Alternative Medicine.
This article is for education and everyday wellbeing; it isn't medical advice. If you're struggling with your sleep, mood or health, please talk with a licensed professional. Keep reading: all answers · the free community · about Tamara Rose