Take a Bath for Sleep - You'll be Glad You Did!

Taking a bath for sleep really works, and it’s one of the easiest natural ways to improve your sleep. Hi, my name is Dr Catherine Darley. Welcome to Be A Skilled Sleeper CZcams channel. I'm so glad you're here. Every single one of us needs a good night's sleep, and that's my mission.
00:00 Introduction
00:33 Bath for Sleep
01:12 Circadian System
02:55 Foot Bath for Sleep
03:11 Pre-bed Rituals
03:33 Lavendar Oil Bath
04:23 Self-care for Sleep
Courses! Rebuild your sleep health step-by-step www.skilledsleeper.com/landing
Download your free action plan to Be a Skilled Sleeper: www.skilledsleeper.com/7-step...
Get weekly sleep skills and information: www.beaskilledsleeper.com/
Daily tips on Instagram: / skilledsleeper
Description:
The research shows that yes taking a bath for sleep does work. What we know is that it will increase total sleep time / sleep duration. It will improve sleep quality. It also will help people fall asleep faster, about 9 minutes faster. Which is important when you think about
insomnia as when it takes more than 30 minutes to fall asleep. So a 9 minute gain in sleep latency is actually significant and meaningful. So why does a bath help? Let's talk about the mechanism here. One thing to know about our circadian system and our sleep system is that our core body temperature (that's the body temperature deep inside our torso) actually fluctuates across the 24-hour day. When our core body temperature is rising we're going to feel awake and wake up. When it's at its highest point is when we're going to feel most alert. Then when our core body temperature is dropping is when we're going to feel drowsy.
When it's at its lowest, which is typically about 3 hours before we naturally wake up, is when we're going to be sleeping really well. The change that a bath causes is actually a bath will help drop our core body temperature. How this works is that the bath will bring all the blood flow to the surface, particularly to our hands and feet. As our hands and feet warm up and that blood flow goes to those areas, our core body temperature will drop. That's why a bath helps us sleep because it helps that temperature change that promotes being drowsy and then sleeping well. There are some tips in when to take a bath and how to do it. So let's talk about those next. First of all is the timing. A bath about 1 to 2 hours before sleep is actually the most effective time to improve your sleep. You can use this as a bath or a shower will also help. A foot bath works for sleep. So a foot bath for sleep is another option. You want to build this into your whole bedtime routine. Maybe embrace having some pre-bed rituals like not only taking the bath, but turning down the lights, wearing your blue blockers, reading a book and putting your phone away in another room. Maybe you want to incorporate some Epsom salts into the bath or have a lavender oil bath where you use just a drop or two of lavender essential oil in the bath. Use it as aromatherapy where you're inhaling that lavender essential oil. We don't want to take lavender oil by mouth. We just want to put a drop or two in the bath, and kind of inhale that aromatherapy. Those are some of the ways to really expand the bath into a pre-bed ritual and make it just a really great part of your wind down routine in the evening. I have another video that goes more into wind down routine so I'll link that here for you. This is just a great way to do self-care for sleep is to have that bath for sleep every night or once in a while as a treat or maybe on those nights when you've had a really active day and you know you need a little bit extra in your bedtime routine to help fall asleep. So I hope that this helps you.
* Here's how to build a holistic wind-down routine: • The Ideal Wind-Down Ro...
* Need motivation to improve your sleep? Learn how metabolic waste is cleaned out of the brain during sleep: • Sleep: Time to Clean Y...
Disclaimer: My videos are for informational purposes only. I am not providing medical advice, and my videos should not be used as substitutes for professional medical advice, diagnosis, or treatment. If you have any questions about your health or medical conditions, please contact your healthcare provider.

[@skilledsleeper]

Want the power of a good night's rest, night-after-night? Check out our course that helps you rebuild your sleep to power your days! www.skilledsleeper.com/course