Warm water, calm mind: The nighttime routine that can help beat insomnia

Falling asleep can be a challenge for some people. In fact, factors such as stress, environmental conditions, coffee or alcohol consumption, among others, can cause irregular sleep patterns.

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However, there is one aspect that is not considered as much, but can still have an impact on sleep hygiene: temperature.

Hours before bedtime, the hypothalamus begins to reduce core temperature. This, in turn, leads to a decrease in metabolism, the release of melatonin, and the brain prepares for rest.

Now, according to a study published in the U.S. National Library of Medicine, it's easier to fall into deep sleep when the body is cooled by 1 to 2°C.

"The combination of sleep induction and a lower body temperature could serve to minimize energy expenditure or allow for energy reallocation," the research explains.

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Achieving 'cooler'

You can enhance this internal cooling effect with a hot shower.

A warm bath, taken approximately 90 minutes before bedtime, causes a temporary rise in body temperature. Upon exiting the bath, the body begins to cool rapidly, mimicking and enhancing this natural drop, sending signals to the brain that it's time to sleep.

This also allows for greater muscle relaxation, a reduction in cortisol levels, and an induction of a calm state.

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