A proper deep and continuous sleep is very essential for the rejuvenation of the body. However, these days life is full of lots of stress and tensions. With different thoughts in the mind, many people find it difficult to fall into deep sleep. This condition gradually leads to sleeping disorder, which is very harmful in the long run. Therefore, it is necessary to remove this disorder. Warm bath has always been known to relax our mind and body. So in order to sleep well, it is important to take a warm bath before going to bed. As we all know, bath makes our body clean and fresh, so a warm bath before bed helps our body temperature to rise and we feel very relaxed and fresh. After the bath, as the temperature lowers, we usually tend to fall into deep sleep.
Warm bath, pre-bedtime ritual
1. Set a routine
The very first thing that you should do is to set a time for going to bed. Stick to that time and follow a routine. You also have to set a particular time for your bath. This ritual should be followed everyday so that your body gets adjusted to it. Once the body gets into the routine, having bath will easily make you stress-free and insomnia will no longer trouble you.
2. Keep a gap between bath and final sleep
Have a warm bath about 90 minutes before you hit the bed. Stay in the warm water for at least 15 minutes. Staying too long is also not advised. The warm water raises body temperature and helps your mind to relax. When finally your body temperature starts falling down, you feel drowsy. If you have bath just before going to bed, you will not feel very sleepy, as your mind will be fresh and alert. Therefore, keeping a gap of around one hour or more helps you to indulge in other activities like reading or listening to soft music. After an hour, you will slowly feel sleepy and fall into an undisturbed deep sleep.
DIY steps to warm bath
1. Create a proper atmosphere
While having bath, you can try to create a proper surrounding that can help you to feel sleepy in a better way. Using small beautiful candles, burning incense, lighting a soft glowing bulb or playing melodious music can help to create a perfect atmosphere to relax and sleep. Before going to bed, you can also try reading something nice and interesting. Stay away from loud music or something horrid which can disturb you even more.
2. Use aromatherapy while having warm bath
Aromatherapy is also known to induce good sleep. Try some essential oils like Chamomile, Lavender, Rose, Hops or Neroli. Put one or two drops of the oil in your water and enjoy a fragrant bath. The fragrance of these essential oils are known to induce sleep and keep you relaxed. You can also add some natural bath powder to your water so as to even enjoy a nice glowing skin. Having bath can make you feel clean and hygienic. The freshness will relieve your stress and help you sleep better.
3. Footbath also helps
For some very old people or those who are not able to take bath due to some reasons, footbath can also help. A warm footbath for some time makes you relaxed and helps you to get rid of the tiredness. This will also help you to have a better sleep at night.
4. Cold bath is not beneficial
Remember, the idea is to have a warm bath before bed. Bath with cold water will not be able to give the same results. It is the warmth of the water that helps your temperature to rise and makes you stress-free. Cold bath is not able to increase your body temperature. Therefore, in order to sleep peacefully, keep the water warm and enjoy.
5. Kids and old people are also benefited
Not only young, but kids and old people are also benefited by having a warm bath. It is very often seen that old people find it very difficult to go off to sleep. It happens due to the changes in their body temperature. A warm bath before going to bed can help them to be relaxed and they can go into deep sleep for a longer period of time. Similarly, small kids who do not have a proper sleeping routine can be made to have warm bath before going to bed. This will relax them and soothe their body. As a result, they will be able to feel sleepy very easily.
