Hot bath

Pablo Picasso
Oil on canvas
39 cm x62 cm
State Museum of New Western Art, Moscow

Take a bath before going to bed. A bath is much more relaxing than a shower. The warm water raises body temperature that helps you to sleep. Keep the water temperature slightly warmer than your own body temperature. Do not make it too hot as this can make you feeling weak and sweaty. It can also dilate your blood vessels, putting a strain on your heart. Don't stay in a hot bath more than about 15 minutes to minimize the risk of becoming overheated. Add a few drops of essential oils into the bath water. Choose those with soothing and relaxing properties.
Because the temperature drop after a bath occurs more quickly than after exercise, the bath should be taken about two hours before bedtime (baths taken too close to bedtime can make it harder to fall asleep because body temperature may be too elevated).
A hot bath is a great way to relax before bedtime and a good substitute on days when you can't exercise.

Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music.
A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep.