Patrick sleep and heat exposure: The science-backed way to fall asleep faster and sleep deeper
Dr. Susan Carter, MD: Endocrinologist & Longevity Expert
Dec 28, 2025 · 10 min read
A warm bath, shower, or sauna taken about 1–2 hours before bedtime can help you fall asleep faster and sleep more efficiently by increasing skin blood flow and speeding the post-heat drop in core body temperature. Keep the bedroom cool and use this “heat-then-cool” timing to nudge deeper, more restorative slow-wave sleep for better recovery ...