Many runners will encounter sleep disorders, resulting in sleep time at night can not reach a reasonable level. Runners also take many measures to improve their sleep quality, such as drinking tea before bed, reading or meditating. Now one method has been scientifically proven, that is, take a warm bath 1-2 hours before bed.
Researchers from the University of Texas at Austin in the United States conducted a comprehensive analysis of the past 5322 studies, which were published in the Journal of Sleep Medicine Review. Researchers mainly analyzed the effects of bedtime bathing on sleep time, sleep quality and sleep efficiency.
The results showed that after taking a 40-42 degree bath, shower or bathtub, 1-2 hours before bedtime, the subjects fell asleep about 10 minutes faster on average.
Shahab Haghayegh, PhD, Department of Biomedical Engineering, University of Texas, who led the study, said that body temperature plays an important role in regulating sleep/wake cycles. When the body temperature is in the right range, people can fall asleep quickly and sleep longer.
Warm baths stimulate the bodys thermoregulation system, but choose the right biological time, that is, 1-2 hours before bedtime. This will allow people to fall asleep faster and sleep longer by regulating core body temperature.
If the bathing time is close to sleep, Shahab Haghayegh said, it will not improve sleep, but will disturb the natural physiological rhythm process and aggravate sleep problems.
In terms of water temperature regulation, everyones suitable temperature is different, as long as they feel comfortable hot. That is to say, people can choose warm water, or water temperature is slightly higher, there are some hot feeling, but in a comfortable range, rather than hot enough to dare not touch water.
Source: Netease Sports Author: Changbao Responsible Editor: Yang Shuo_NS4396