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Warm Bath or Shower Before Bed
Take a warm-to-hot bath or shower in the evening, ideally in the second half of the day and not so long that it becomes draining. The key idea is to heat up first and then let your body cool afterward, which can make it easier to fall asleep and may improve sleep depth and relaxation.
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“But if you do hot tub or a hot bath or a sauna in the evening, and you don't stay in for more than 20 or 30 minutes and you get out, you take maybe a cool shower or a warm shower then what happens is there a compensatory cooling off of your core body temperature for the reasons we discussed earlier and your body temperature will drop by one to three degrees and it will make it much easier to get into sleep.”
huberman · Essentials: Sleep Toolkit for Optimizing Sleep & Sleep-Wake Timing · Jun 11, 2026 · 22:37 · open ↗
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