practice · Tracked item
Hot bath/sauna in evening
Every recorded take from the experts Cited tracks — each with the exact quote, source, and timestamp.
▲ Strong endorse
3 recommendations across 2 experts · 3 episodes
3 endorse
0 nuanced
0 avoid
Who's on the record
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In a protocol
Hot bath, hot shower, or sauna 20-30 min in evening triggers compensatory cooling that drops core body temp and facilitates sleep.
HL▶ 1:01:40DosageHot 20-30 min, then cool/warm showerCertaintyexplicitrecommendation -
In a protocol
Take a hot bath or sauna in the evening for ~20-30 min to trigger compensatory drop in core body temperature that facilitates sleep.
“a nice hot bath or a sauna... in the evening
HL▶ 1:04:30Dosage20-30 minutes, then cool/warm showerCaveatsDon't stay in too longCertaintyexplicitrecommendation -
In a protocol Alternative
Soak in a hot bath or hot tub at around 104°F for 20–30 minutes, ideally a couple hours before bed, to enhance slow-wave sleep.
“temperature of around 104 degrees Fahrenheit for 20 to 30 minutes
FO▶ 13:20Dosage~104°F for 20–30 minutes, body submerged shoulders-down, a couple hours before bedCaveatsMay need to add hot water to maintain temperature; thermometer helpful.Certaintyexplicitpersonal use