When all else fails, take a bath
There’s a ton of research that supports the idea of taking a hot bath in order to relax and fall asleep. The idea is to have a bath that is above body temperature. Turns out that the warm bath causes your core temperature to change, which helps you fall asleep more quickly. The optimal timing for your bath is one to two hours before bedtime, in case you are wondering. And the good news is that studies show better quality sleep if you’ve had a hot bath (or shower) before bed.
As I said in my post, Eleven tips to help you get a better night’s sleep, adding Epsom salts to your bed-time bath can help even more. That’s because Epsom salts are loaded with magnesium, which is absorbed through the skin as you bathe. Emily Deans, M.D., wrote a report for Psychology Today entitled Magnesium and the Brain: The Original Chill Pill, says “Magnesium can suppress the ability of the hippocampus to stimulate the ultimate release of stress hormone, it can reduce the release of ACTH (the hormone that tells your adrenal glands to get in gear and pump out that cortisol and adrenaline), and it can reduce the responsiveness of the adrenal glands to ACTH. In addition, magnesium can act at the blood-brain barrier to prevent the entrance of stress hormones into the brain. All these reasons are why I call magnesium the original chill pill.”
Image from Florencia Potter on Unsplash
Because the magnesium in Epsom salts is absorbed through the skin, it doesn’t cause the same sort of stomach issues that oral supplements can cause. And magnesium is known to help prevent some migraines as well as reducing general body aches and pains. Some studies show that it can help prevent or reduce leg cramps as well, which can interfere with a good night’s sleep.
Pairing the change in body temperature prompted by the warm to hot water with the magnesium in the salts can lead to better sleep. And if you want to add scent to your bath, consider adding several drops of a pure essential oil with calming properties to the tub, such as lavender, chamomile, or bergamot. Just avoid any scent that wakes you up, such as peppermint.
Now in book format!
If you want to read more sleep tips while you are IN the tub, then downloading the e-book might be for you. On sale for $10.
