Sleep can feel impossible, especially during the colder months. Stress, busy schedules, and a racing mind can keep you tossing and turning at night. A couple of years ago, during a medical leave when I struggled with severe, debilitating insomnia, I discovered a simple, science-backed solution: a warm bath ritual.
Not only did it help me sleep, but it also became a key part of my self-care routine. I now share this approach through Bloomin’ Bliss and our seasonal Bloom Box subscription. Here’s the science behind how baths, aromatherapy, and magnesium can improve sleep quality and how you can create your own bedtime ritual.
Warm Baths and Sleep: What the Research Says
A 2019 review of over 5,000 studies found that taking a warm bath or shower one to two hours before bed can significantly improve sleep quality.
Some of the main benefits include:
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Falling asleep faster
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Better deep, restorative sleep
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Increased relaxation and reduced stress
How does a warm bath work? Warm water causes your blood vessels to widen, moving heat from your core to your hands and feet. After leaving the bath, your body temperature drops, signalling to your brain that it’s time to sleep. This cooling effect works with your natural circadian rhythm and supports melatonin production.
Even a short ten to fifteen minute bath can create these benefits, making it a simple but powerful sleep aid.
How Baths Calm the Nervous System
Bathing does more than just relax muscles and regulate temperature. Warm baths can:
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Reduce stress hormone levels
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Ease tension in the body
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Lower heart rate
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Activate the parasympathetic system, which is responsible for rest and recovery
This combination helps quiet a busy mind and prepares your body for deep, restorative sleep.
Aromatherapy for Sleep
Certain essential oils can enhance your bath and its relaxation and sleep benefits. Some of my favourites include:
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Lavender: Can reduce anxiety and help you fall asleep faster (find it in our Lavender Haze bath bomb disc)
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Chamomile: Contains compounds that calm the mind (find it in our Sleepy Blue bath bomb disc)
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Vanilla: Encourages comfort and stress relief (find it in our Vanilla Cocoa Dream bath bomb disc)
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Eucalyptus and Peppermint: Refreshing scents that open airways and add a wintertime feel (find them in our Eucalyptus Lemon Glow bath bomb disc)
Aromatherapy works through both physiology and emotional connection, boosting the calming effect of your bath.
Magnesium Baths and Relaxation
Magnesium is known to support muscles and the nervous system. Warm baths with magnesium salts:
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Help muscles relax
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Reduce tension
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Enhance overall calm and relaxation
When combined with mindful bathing and aromatherapy, magnesium makes your pre-bedtime bath a holistic, sleep-friendly experience.
How to Create Your Own Nighttime Bath Ritual
You don’t need a fancy spa. A consistent, mindful routine is enough. Try this:
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Time your bath: Take it one to two hours before bed. Aim for 90 minutes before.
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Water temperature: Keep it comfortably warm.
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Set the mood: Dim lights, light a candle, and or play soft music.
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Add aromatherapy: Try any of our aromatherapy bath bombs with magnesium.
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Support the senses: Sip a calming tea, like chamomile or valerian root, and enjoy a mindful treat, like dark chocolate.
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Engage your mind: Listen to a guided meditation or do slow breathing in the bath.
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Unplug afterward: Avoid screens and let your brain wind down naturally.
Following these steps signals to your nervous system that it’s time to relax and prepares your body for sleep.
The Bloom Box: Your Sleep-Friendly Winter Ritual Delivered
To make this easier, I created the Bloom Box, a seasonal 100% natural, Canadian self-care subscription that delivers everything you need for a relaxing bath ritual:
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Magnesium-infused bath bombs OR shower steamers with aromatherapy
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Essential oil soap
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Essential oil massage candle for cozy ambiance
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Calming herbal tea or beverage
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Mindful treat for enjoyment
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Mantra and seasonally-themed meditation
It’s a simple way to bring science-backed sleep support into your life.
If you're ready to up your self-care game, treat yourself or a loved one to a full winter self-care experience. You can buy either the subscription or a one-time box.
Frequently Asked Questions (FAQs)
Do warm baths really help you sleep?
Yes. Research shows a bath one to two hours before bedtime can help you fall asleep faster and improve sleep quality.
How long before bed should I take a bath?
About ninety minutes before bedtime is ideal for your body to cool and prepare for sleep.
Does magnesium in bath salts improve sleep?
Magnesium supports muscle relaxation and helps calm the nervous system, which can enhance sleep.
What essential oils are best for sleep?
Lavender, chamomile, vanilla, and gentle winter blends like eucalyptus or peppermint work well.
How hot should a bath be for relaxation?
Comfortably warm. Too hot can be stimulating instead of relaxing.
Research Sources
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Shahab, S. et al. (2019). Warm Bathing and Sleep Quality: A Systematic Review. University of Texas at Austin
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Sleep Foundation. Thermoregulation and Sleep Science
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National Center for Complementary and Integrative Health (NCCIH): Aromatherapy Overview
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Lin, Y., et al. (2019). Lavender and Sleep Quality: Review of Clinical Evidence
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Komori, T., et al. (2020). Effects of Vanilla Aroma on Relaxation Response
