Sleeping

Simple Trick to Fall Asleep Fast

In All Health Watch, Featured Article, Sleep Health by Garry Messick0 Comments

About 30% of Americans are plagued by sleep problems.

They may have difficulty falling asleep. Some awaken too early and can’t get back to sleep. Frustration sets in when the problem repeats itself night after night.

Little wonder that so many people resort to sleeping pills. But study after study shows they aren’t a good solution. They work only in the short term, if at all.

And the side effects can be unpredictable and disastrous. There have been reports of deaths and injuries from users sleepwalking, sleep-driving, and engaging in other hazardous activities while on the drugs.

Morning grogginess can also be a problem.[1]

A new study shows there’s a natural way to get a good night’s sleep. Unlike sleeping pills, it’s completely safe.[2]

Researchers at the University of Texas at Austin analyzed 5,322 studies that looked at sleep quality in relation to bathing or showering in warm water. Sleep issues addressed included:

  • Taking a long time to fall asleep.
  • Getting little sleep throughout the night.
  • Poor sleep quality.

The study found that these problems can be relieved by taking a warm bath or shower before bedtime. Overall sleep quality is improved. And the time it takes to fall asleep is shortened by 10 minutes on average.

Falling asleep 10 minutes faster may not seem like much. But that’s about the same improvement as you get from common sleep drugs.

How does a bath help you sleep?

Body temperature is linked to the regulation of sleep cycles. Your temperature naturally drops at bedtime. Taking a bath, even though you’re using warm water, helps your body cool down, researchers said. This helps bring on sleep.[3]

Better Than Sleeping Pills

Take advantage of the study findings to end your sleepless nights. The research team found people had the best results when they:

  • Bathed or showered about 90 minutes before bedtime.
  • Kept the water temperature at between 104 and 109 degrees Fahrenheit. (Bath thermometers are widely available from online retailers and department stores.)
  • Stayed in the water for a minimum of 10 minutes.

One more thing…

If you suffer from insomnia, you’ll want to know about a simple breathing trick that brings on deep, refreshing sleep. Learn about it in Independent Healing, the monthly journal that brings you science-backed health advice you won’t find anywhere else. Go HERE to subscribe.

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[1]https://www.nytimes.com/2019/06/17/well/mind/getting-a-good-nights-sleep-without-drugs.html

[2]https://www.sciencedirect.com/science/article/abs/pii/S1087079218301552?via%3Dihub

[3]https://medicalxpress.com/news/2019-07-minutes-bedtime.html

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