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Hot Tub
Shop on AmazonA warm soak in a hot tub or bath in the evening, typically for 20 to 30 minutes, followed by a cool or warm shower to help the body shed heat. The goal is to trigger compensatory cooling and lower core body temperature by about 1 to 3 degrees, which can make it easier to fall asleep.
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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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