Getting the most out of your bath time
-Why taking baths will help you sleep
Taking a bath is a relaxing activity, so it’s a brilliant way to prepare yourself for bedtime. Relaxation is the key to sleeping well, but there’s another reason why taking a bath, around 90 minutes before bed, will help you get a better night’s sleep.
Our bodies associate a drop in body temperature with rest, and by taking a warm bath around 90 minutes before sleep, you will be creating a drop in body temperature. You don’t want to take a hot bath right before sleep, as you will be too warm and will likely to have trouble falling asleep.
-The right temperature
People have different preferences for bath temperatures, but the ideal hot bath is usually around 38-40 C, or 100-104F. If you have dry skin or high blood pressure, do not take baths that are too hot. See what works best for you.
-Indulging your senses
Make your bath a treat to the senses- you can use bath oils or salts to make bubble baths. To get the ultimate relaxing experience, you might want to try out lavender or chamomile scents. I like Neal’s Yard Lavender Bath Salts- alternatively you can make some yourself using sea salt, Epsom salt and lavender essential oil.
Light some candles! It can make a big difference- turn off the lights and voila, you’re in a luxurious spa. Just be careful not to fall asleep while you’re in the bath! You can also put on some relaxing music to really make it special- be careful the appliance doesn’t get wet.
-The full-body massage
I usually do a massage routine to improve circulation and to relax tensed up muscles. People build up tension on different parts of their bodies, so learn which parts you need to work on most.
Start with your toes and work towards the heart. Pay attention to the sole of your feet- knead out any tense spots, using your thumbs or make a fist and use your knuckles if your thumbs get tired. Pay attention to your ankles, back of the knees, and where your upper thighs meet your hips.
Give your hands a good massage too. Pay special attention to the joint where your thumb and first finger meet- if it really hurts when you press this part of the hand, you probably have have a lot of tension in the rest of your body too! Work up your inner arms, upper arms, and underarm- you’d be surprised how much tension is built up in this area. Roll your shoulders, then slowly your neck. Remember to breathe!
My short version would be: Wriggle my toes, massage the sole of my feet, rub my hands, press where my thumb and first finger meet (ouch!), massage my upper arm, underarm then roll shoulders and neck.
-”Tuning out”
The most important thing for you to remember is to use your bath time to “tune out” from your daily worries. When you turn on the tap and start running the bath, remember it’s time for you to switch off from work mode. The moment you step into your bath, choose to make it a time for yourself- but not the kind where you ruminate on how you need to be a better person. Take a deep breath and concentrate instead on the feel of the warm water, the pleasant smell, and feel your muscles relax- this will get your body and mind ready for a good night’s sleep.
Happy Bath Time! Love, Madoka
[...] You can help your body to get into sleep mode by taking a bath 90 min before bed time. A bath’s relaxation effect and a drop in body temprature that results after taking a bath will help you sleep better. Just don’t take a bath right before bed, as you may be too hot to sleep immediately after a bath. Read more about “Geting the most out of your bath time” here. [...]
[...] Even if you can’t seem to find time to be alone during this busy season, by making the most of your bath time, you will be able to relax and feel pampered. Taking a bath around 90 min before bed can improve your circulation, help you wind down and help you sleep well. Read my tips on getting the most out of your bath time here. [...]