From Sleep Medicine Review, August 2019:
PBHWB of 40–42.5 °C was associated with both improved self-rated sleep quality and SE, and when scheduled 1–2 h before bedtime for little as 10 min significant shortening of SOL. These findings are consistent with the mechanism of PBHWB effects being the extent of core body temperature decline achieved by increased blood perfusion to the palms and soles that augments the distal-to-proximal skin temperature gradient to enhance body heat dissipation.
To read more click the following link: https://www.sciencedirect.com/science/article/abs/pii/S1087079218301552?via%3Dihub
The following is from “Health News from NPR”:
In their research review, Haghayegh and his colleagues examined results from 17 studies that met criteria for their analysis, i.e. studies that looked at using warm water exposures of various types to aid sleep onset and quality. Some involved body baths, some involved footbaths and one involved a shower. Thirteen of the studies had the full amount of data needed for a quantitative review.
Based on scientists’ review of these studies, a bath or shower of about 104 degrees Fahrenheit before bedtime that lasted for as little as 10 minutes was significantly associated with improved sleep quality, and increased the overall amount of time slept. In at least a couple of studies, taking a bath one or two hours before bedtime decreased the average amount of time it took the study participants to fall asleep — by about nine minutes.
To read more click on following link: https://www.npr.org/sections/health-shots/2019/07/25/745010965/a-warm-bedtime-bath-can-help-you-cool-down-and-sleep-better?utm_source=npr_newsletter&utm_medium=email&utm_content=20190728&utm_campaign=health&utm_term=npr%20news&utm_id=46633831