7. Try a Warm Bath or Shower Before the Final Rush to Bed
A warm bath can feel relaxing in its own right, but its timing may also matter. A review of research found that warm bathing or showering before bed was associated with improvements in some sleep measures, including how quickly people fell asleep. It is a modest tool to try, not a guaranteed way to switch yourself off.
Consider moving a comfortably warm shower or bath to roughly an hour or two before bed, rather than treating it as the last hurried task. Cooling afterward is one proposed reason the routine may help. The research on exact timing and duration is limited, so there is no need to turn the bathroom into a laboratory.
Keep the water comfortable rather than extremely hot, and choose a routine that feels good to you. Have your towel and nightclothes ready so the next step is easy. If bathing makes you feel more awake or uncomfortable, skip this idea and use another relaxing activity instead.
