Effects of bathing-induced changes in body temperature on sleep
Takafumi Maeda1,2, Hiroko Koga3, Takashi Nonaka3
1Department of Human Life Design and Science, Faculty of Design, Kyushu University, 4-9-1, Shiobaru, Minami-Ku, Fukuoka, 815-8540, Japan. maeda@design.kyushu-u.ac.jp.
Journal of Physiological Anthropology
|September 8, 2023
Summary
Longer, hotter baths significantly improve sleep quality and reduce the time it takes to fall asleep. A larger body temperature drop after bathing leads to better sleep onset and overall sleep experience.
Area of Science:
- Physiology
- Sleep Science
- Thermoregulation
Background:
- Passive body heating before sleep is known to improve sleep quality.
- The specific impact of bathing-induced body temperature changes on sleep remains unclear.
Purpose of the Study:
- To investigate the effects of different bathing durations and temperatures on sleep quality.
- To determine the relationship between body temperature changes and sleep indices.
Main Methods:
- Twenty-three healthy adults (20s-50s) participated in three home bathing conditions 1.5-2 hours before bedtime: showering, short bath, and long bath.
- Measurements included sublingual and skin temperatures, thermal sensation, actigraphy-derived sleep indices (sleep onset latency, sleep efficiency), and subjective sleep quality.
Main Results:
- Long bathing resulted in a significantly higher sublingual temperature post-bath and a greater temperature drop before sleep compared to short bathing or showering.
- Actigraphy showed reduced sleep onset latency with long bathing compared to showering.
- Subjective reports indicated better sleep onset and quality with long bathing.
Conclusions:
- Bathing conditions that increase sublingual temperature by approximately 0.9°C are effective for improving sleep onset and quality.
- A greater core body temperature drop after bathing, achieved through longer bathing, enhances sleep quality.
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