Take a warm shower 90 minutes before bed

Take a warm (not hot) bath or shower approximately 90 minutes before your target bedtime. Water temperature of 104-109°F for 10-15 minutes is optimal.

Why It Works

Warm water causes vasodilation — blood vessels near the skin surface open, rapidly releasing core body heat afterward. Your core temperature must drop 1-3°F to initiate sleep. This paradoxical cooling effect accelerates the natural temperature decline, reducing sleep onset latency by an average of 10 minutes in clinical studies.

Tips

• Timing matters: too close to bedtime and your body is still warm; too early and the cooling effect fades
• A warm foot bath alone can also work if a full shower is impractical
• Avoid very hot water, which can be overly stimulating