The American Academy of Sleep Medicine has found that one in three American adults have symptoms of insomnia. Data show there are about , crashes each year related to drowsy driving which results in 1, fatalities and 71, injuries.
The Institute of Medicine reported that the long-term effects of sleep deprivation can cause serious health consequences such as hypertension, diabetes, heart attack, stroke, and depression. Many people try over-the-counter or prescribed sleep aids. But is there any way to fall asleep faster and get better sleep without medication?
I am a sleep researcher and graduate student in biomedical engineering at the University of Texas. In a recently published study in collaboration with the UT Health Science Center at Houston and the University of Southern California, colleagues and I showed that a warm bath or shower one to two hours before bedtime can significantly improve your sleep. Like so many people, I had sleep problems. I struggled falling asleep, I would wake up in the middle of the night, restless and would wake up not feeling rested.
After I started looking into the data, I realized how many people live their lives in a sleep deprived state. The researchers reviewed 5, studies and used about a dozen with solid methodologies to make their conclusions. The report was published in Sleep Medicine Reviews. Bathing at that time and temperature can help you fall asleep an average of 10 minutes quicker than normal. The findings included information on sleep onset latency, which is how long it takes to go from full wakefulness to sleep; sleep efficiency, the amount of time spent asleep relative to the total amount of time spent in bed intended for sleep; and subjective sleep quality.
Your body is about two to three degrees higher in the late afternoon or early evening. During sleep, it is the lowest. Around bedtime, the average person experiences a 0.
It reaches the lowest level between the middle and later span of nighttime sleep, and starts rising as we prepare to wake up. That can help remove body heat and get the body temperature to go down. The basic idea of warm-water bathing at night is based on the core body temperature fall that occurs which signals the pineal gland to signal the production of melatonin.
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