Getting good sleep can be a challenge. Did you know that warming up your skin before bed can help? It’s true! Research has shown that warming the skin creates changes in brain activity corresponding to longer periods of deep sleep. Warming up just before bedtime, especially around 10-15 minutes prior, has been found to make people fall asleep faster and improve sleep efficiency.
But why does it work? When we warm up our skin, it induces drowsiness due to the relaxation response triggered in our body. Moreover, studies have shown that warming the extremities (like hands and feet) affects brain activity in a way that helps us sleep longer. This is because our core temperature drops by about 2-3 degrees Fahrenheit as we fall asleep, and warming up before bed can help maintain this drop.
What’s more, having layers on can also help regulate body temperature throughout the night, reducing disruptions to deep sleep. The National Sleep Foundation recommends an ambient room temperature of 60-67°F (15-19°C) for optimal sleep, but everyone’s comfort zone varies.
One crucial note: taking nonsteroidal anti-inflammatory medications (NSAIDs), like ibuprofen or aspirin, before bed can actually disrupt the benefits of skin warming. These medications constrict small blood vessels and affect melatonin production, leading to poor sleep quality. Instead, consider alternative pain relief options like acetaminophen before bed.
By incorporating simple warming tricks into your bedtime routine, you might just improve your sleep quality and wake up feeling refreshed and rejuvenated.
Source: https://www.washingtonpost.com/wellness/2025/09/15/how-to-fall-asleep-faster