Digital Sunset
Turn off all screens 60 minutes before bed to let your brain produce melatonin naturally
Bedtime Routine60 minutes before bed
Bedtime Routine
Warm Bath 90 Minutes Before Bed
Use your body's natural cooling response to trigger sleepiness
15-30 minutes
Taking a warm bath or shower about 90 minutes before bedtime raises your core body temperature. As your body cools down afterward, it mimics the natural temperature drop that occurs as you fall asleep, signaling to your brain that it's time for rest.
How To Do It
- 1
Run a warm bath (104-109°F / 40-43°C) about 90 minutes before your target bedtime.
- 2
Soak for 10-20 minutes — no need to stay longer.
- 3
Optionally add Epsom salts or lavender essential oil for extra relaxation.
- 4
After the bath, dry off and let your body naturally cool down.
- 5
Put on lightweight, breathable sleepwear.
- 6
Get into bed as you start feeling drowsy from the cooling effect.
The Science Behind It
Research published in Sleep Medicine Reviews found that a warm bath 1-2 hours before bed can improve sleep onset latency by an average of 10 minutes. The rapid core body temperature drop after the bath mimics melatonin's thermoregulatory effect.
Tips
A warm shower works too if you don't have a bathtub.
Avoid very hot water — it should be comfortably warm, not scalding.
Dim the bathroom lights to avoid bright light exposure.
Best For
Falling asleep fasterMuscle relaxationEvening wind-down