Daytime Sleepers: When To Bathe For Optimal Health

Taking a bath is a great way to relax and unwind, but the question of whether to bathe before or after sleeping all day is a tricky one. On the one hand, a warm bath can help you relax and improve your sleep quality, but only if done 1-2 hours before bedtime. This timing allows the body to cool down, which is essential for signalling that it's time for bed. However, bathing too close to bedtime might disrupt your sleep due to the body's natural temperature drop during sleep. So, if you've been sleeping all day and want to take a bath, it's best to wait until you've woken up properly and are closer to your usual bedtime to avoid any negative effects on your sleep.

Taking a bath 1-2 hours before bedtime can help you fall asleep faster

Taking a warm bath or shower 1-2 hours before bedtime can significantly improve your sleep quality. A warm bath or shower can help relax your body and reduce stress, which can aid in falling asleep faster. The warm water increases circulation and draws heat from the core of your body to your fingers and toes. As your body cools down after the bath, it mimics the natural drop in body temperature that signals to your body that it's time to sleep.

Research has found that taking a warm bath or shower one to two hours before bedtime can improve sleep quality and help people fall asleep faster. The warm water stimulates blood flow to the hands and feet, which allows body heat to escape more quickly. This improves what researchers call the "temperature circadian rhythm," making it easier to fall asleep and improving overall sleep quality.

The ideal bath temperature for improving sleep is between 100 to 104 degrees Fahrenheit (38 to 40 degrees Celsius). You don't need to soak for a long time to reap the benefits—as little as 10 minutes in the tub can be enough to prepare your body and mind for bed.

Taking a warm bath or shower before bed can be a great way to improve your sleep without medication. It can be a part of a bedtime routine that helps signal to your brain that it's time to wind down and relax. So, if you're looking for a natural way to improve your sleep, fill up the tub and enjoy a warm bath or shower about an hour before hitting the hay!

Baths are good for your mental health

Relaxation and stress relief

Bathing is an ancient ritual that has been practised for thousands of years, dating back to Roman times when it was considered a fundamental right for city dwellers. Today, a hot bubble bath is often associated with self-care and luxury, providing a relaxing escape from the stresses of daily life. Research has shown that taking a bath can activate your parasympathetic nervous system, which is responsible for relaxation. As your body adjusts to the warm water, you'll experience a reduction in stress levels and muscle tension.

Improved mood and depression relief

Bathing can have a significant impact on your mood, comparable to the effects of physical exercise. A German study found that participants with depression reported a boost in mood after soaking in a 40-degree Celsius bath for 30 minutes. Interestingly, regular baths were found to be more effective in alleviating depression than aerobic exercise. A Japanese study also found that bathing resulted in reduced stress, tension, anxiety, anger, hostility, and depression.

Enhanced sleep quality

Taking a warm bath 1-2 hours before bedtime can improve your sleep quality. As your body temperature drops after a warm bath, it can induce better sleep. Additionally, bathing helps to strengthen and adjust your circadian rhythms, which are often disrupted in people with depression. This leads to improved sleep patterns and overall wellbeing.

Mental clarity and fatigue reduction

Studies on balneotherapy, a traditional mineral bathing method, suggest that baths can alleviate mental fatigue, leaving you feeling sharper and more mentally clear.

Overall wellbeing

Bathing has been linked to chemical changes in the brain, including decreased levels of stress hormones like cortisol and improved balance of serotonin, the "feel-good" neurotransmitter. This can lead to an improved sense of wellbeing, making baths an effective tool for supporting your mental health.

They can help soothe aching muscles and joints

Taking a bath can be an effective way to soothe aching muscles and joints. The heat from the bathwater promotes improved blood circulation, which delivers fresh blood and oxygen to muscle tissues, expediting the body's natural healing process.

The buoyancy of the water in a bath also reduces the weight on muscles and joints, providing relief from pain associated with conditions like arthritis. The heat relaxes tight muscles, improving flexibility and range of motion, which contributes to an overall reduction in discomfort.

Additionally, the psychological benefits of a hot bath cannot be understated. It induces a sense of relaxation, contributing to a positive psychological experience. This can be especially beneficial for those experiencing muscle soreness, as it can help reduce stress levels all over the body.

For those seeking to maximise the muscle-soothing benefits of a bath, consider adding certain ingredients to the bathwater. Sea salt or Epsom salts can help reduce swelling and calm the central nervous system. Essential oils such as eucalyptus, bergamot, and lavender can also be used to help relax sore muscles.

It is important to note that while hot baths provide numerous benefits, they may not be suitable for everyone. Some precautions to consider include checking the water temperature before entering, avoiding extremely hot temperatures, and staying hydrated before, during, and after the bath to prevent dehydration.

Baths can help heal some wounds

While it is important to keep surgical or traumatic wounds dry, bathing can be beneficial for healing wounds in general. Moist wound healing is considered the standard protocol for wound treatment. Keeping the wound site or "wound bed" moist allows new cells to travel across the wound more efficiently, thus aiding in the healing process.

Tap water is almost sterile, so showering or bathing a wound is generally not harmful. In fact, rinsing a wound with clean water can help wash away tons of bacteria, including pathogens. It is recommended to rinse the wound with bottled drinking water if the shower water is not clean. After rinsing, it is important to keep the wound moist and greasy to prevent the tissues from drying out and dying. This can be done by applying a thick layer of Vaseline or a similar inexpensive grease barrier to a clean bandage and covering the wound.

It is worth noting that a wound bed that is too moist can hinder healing, as it may flush new cells away. Additionally, if a wound has sutures or exposed bones, it is best to avoid getting it wet while bathing, as water under pressure can affect the healing process.

Avoid bathing every day

Bathing daily is not necessary for most people, and in some cases, it may even be detrimental to your health.

Firstly, normal, healthy skin maintains a layer of oil and a balance of "good" bacteria and other microorganisms. Washing and scrubbing, especially with hot water, can remove these, leading to dry, irritated, or itchy skin. This can cause skin infections and allergic reactions, as bacteria and allergens can more easily enter through cracked skin.

Secondly, antibacterial soaps can kill off too many of the "good" bacteria, upsetting the balance of microorganisms on the skin. This creates an environment that encourages the growth of hardier, less friendly organisms that are more resistant to antibiotics.

Thirdly, exposing your body to normal levels of dirt and bacteria can actually help to strengthen your immune system. Frequent bathing can reduce the ability of the immune system to function optimally by limiting its exposure to these microorganisms.

Additionally, daily showers waste a lot of water and expose you to chemicals in the water, such as salts, heavy metals, chlorine, and fluoride. The products we use to bathe, such as soaps, shampoos, and conditioners, may also contain oils, perfumes, and other additives that can cause allergic reactions and other problems.

For these reasons, experts suggest that showering several times a week is usually sufficient for most people, unless you are grimy, sweaty, or have other reasons to bathe more frequently. Short showers (3-10 minutes) focusing on the armpits and groin are often enough to maintain hygiene.

However, it is important to note that this advice may not apply to certain groups of people, such as children, those with physically demanding jobs, or those who live in humid locations. These individuals may require more frequent bathing to maintain good hygiene and avoid skin problems associated with sweat and humidity.

Frequently asked questions