Sometimes falling asleep simply does not work. The day was far too hectic to come to rest. The engine keeps running and running—while mind and body are signaling only one thing: I want to sleep. 

A warm bath supports the natural sleep–wake rhythm

Researchers at the University of Austin, Texas, analyzed over 5,000 studies examining the benefits of hot water on the human body. They wanted to find out how passive water-based body warming affects sleep onset time and total sleep duration. The results show: taking a hot bath one to two hours before going to bed supports the natural sleep–wake rhythm. It also increases the chances of falling asleep quickly and improves sleep quality. 

The ideal temperature matters

A hot bath is proven to relax the body and induce tiredness. Ideally, the bathwater should have a temperature between 36 and 38 degrees Celsius. A bath thermometer is recommended. Twenty minutes in the bathtub is enough to achieve the desired fatigue effect. Bath additives such as lavender or lemon balm have an additional calming effect and often help you feel pleasantly sleepy after the bath. 

Supportive factors include a pleasant bedroom atmosphere, a high-quality duvet tailored to individual sleep needs, and the right pillow.