The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
if I take a hot shower or sit in a hot tub or a sauna late at night, well then I get a compensatory decrease in body temperature and I sleep great provided I hydrate well enough, 'cause that can be kind of a dehydrating thing to sit in hot, hot conditions.
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Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.
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And for many people, a warm bath is really conducive to good sleep.
when you get out of the warm bath or the shower you have once again vasod dilated at the surface of your skin you get out of the bath you get this huge thermal dump of heat away from the core what happens you fall asleep and you stay asleep more soundly
when I'm traveling with jet lag and I go back home to to London of course it's tough the worst The Living Daylights out of that and do as much as I can so I think that's probably the end of the the thermal story although we are now trying to see if we can take lowf fire approaches where we're going to do some footw we're trying to develop some footw technology that can be built into um maybe a mattress and some mattress companies
Now, this is counterintuitive, but actually if you are to get into a sauna or a hot shower or a hot bath and then get out, your body is going to engage particular mechanisms for cooling itself off that are going to allow you to drop your temperature more quickly and fall asleep more easily.
And then the cold, like, having your body temperature go down. So, you know, whether that's through something like, you know, having a hot bath or a hot shower or even possibly the chili pad, which I'm gonna actually experiment with...
An example of a hot tub or a hot bath protocol would be a temperature of around 104° F for 20 to 30 minutes with as much of the body from shoulders down submerged as possible.
Passive body heating, in other words, raising your body temperature without exerting yourself through physical activity, has been shown to facilitate sleep onset.