A recent study examining the effectiveness of warm baths before bed explains that a warm bath sends a signal to the pineal gland in the brain to produce melatonin, a hormone, which helps you sleep.
The results of the analysis revealed that the best time for taking a shower or a bath is 1–2 hours before going to bed. The duration of the shower or bath does not need to be longer than 10 minutes to experience the benefits.
The warm bath calms the body down by improving the blood circulation from the core of the body to its periphery — that is, to the hands and feet. It appears that this will help improve sleep quality.
