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00:01We all want simple ways to feel better.
00:04Maybe you want to know how to kick-start your day.
00:07Or perhaps you're having trouble remembering things.
00:10Maybe you want something to lift your mood.
00:14Following in the footsteps of Dr. Michael Moseley in his hit podcast Just One Thing,
00:20we're travelling across the country.
00:23Ta-da!
00:24This is going to be good for you.
00:26I'm really excited for this.
00:27Asking people to make one small change for big benefits.
00:32Any idea what it is?
00:33I haven't got a clue.
00:35I haven't done gardening before but it's the first time for everything.
00:39Sharing the quick and easy ways we can all improve our lives.
00:43All in up!
00:45By doing just one thing.
00:47I feel so happy that we're doing this.
00:49I can't believe how much it has changed my life.
00:58This time I'm in Scotland's biggest city.
01:01Shaped by ship building and celebrated for its culture.
01:05It's Glasgow.
01:07And this is just one thing I can't wait to immerse myself in.
01:11Like so many people, there's been moments in my life where I've really struggled with sleep.
01:16But this activity can not only help you get those extra Z's but also helps with your heart health and
01:22could even help you burn a few extra calories.
01:25It is having a hot bath.
01:30I love a good soak in the tub but I didn't know it could be good for you.
01:34So I'm hoping it'll give Susan the health boost she needs.
01:39By day she's at the zoo working as a face painter.
01:42By night she's often running on empty.
01:44So I've got a bag of essentials ready for Susan.
01:49She has no idea what I've got planned for her.
01:52Hi, nice to meet you.
01:54Good to see you Susan.
01:55Right, let's do this.
01:56To add to her children's entertainment repertoire, Susan's learning the art of bubble making.
02:02Which might just come in handy at bath time.
02:06Time for a crash course.
02:08So I think we'll start with this.
02:10Yep.
02:10Okay.
02:12Then you lift that.
02:13Yep.
02:14Oh, softly.
02:15Oh my word.
02:17Then you gently.
02:20Oh, there we go.
02:22Oh.
02:24Okay.
02:25Right, flick your wrist a bit more.
02:27Go on, show me.
02:28Right, like this.
02:29Oh, I see.
02:31I see.
02:31You see the big bubbles, look.
02:32Snake it.
02:33Snake it, that's it.
02:34And then you can catch it, look.
02:36Woo.
02:37As jobs go, this just feels and seems so calming.
02:42It is, it's lovely.
02:43Who doesn't love a bubble?
02:44The bubbles.
02:45I know you've got your face painting.
02:48Yeah.
02:48But come on then, what do you want to get out of this experience?
02:52Probably sleep.
02:53My sleeping's always been terrible.
02:55In what sense?
02:56Can't get to sleep?
02:57No, I can get to sleep.
02:58So I get to sleep maybe about ten and then I always wake up at two.
03:01It's like clockwork.
03:02Oh, wow.
03:02So it's like four hours and then I wake up and then I can't get back to sleep.
03:08I've always had a pattern of, it's like a four hour window and then I wake up.
03:12So it would be lovely to break the pattern.
03:15A lack of sleep is torture because if you don't have enough sleep you can't function.
03:20If I can just get a good night's sleep, like six hours in a row, seven hours in a row
03:24would
03:24be fantastic.
03:26Susan usually has a bath in the morning but switching to a hot bath at night could help
03:31more than just her sleep.
03:32Lately she's been focusing on her health and losing weight.
03:36So I've lost about a stone and a half so far.
03:39I wanted to gain confidence.
03:40When I look in the mirror I think, hmm, that's not me.
03:43I know what I used to look like and that person in the reflection doesn't look like that anymore.
03:49I want to be healthier for myself, purely for myself.
03:53So I want to change the way I look because I'm unhealthy and it's time to do it.
03:59What if I told you you're just one thing, right, can not only help with your sleep.
04:05Yeah.
04:06It can also help with your heart health.
04:10OK, sounds good.
04:11OK, ready for some clues?
04:13Go on then, go on.
04:14In my bag of tricks that I've got here.
04:18That.
04:19That's a bath bomb.
04:21Warm bath.
04:24Second clue?
04:26Temperature of the warm bath.
04:28And then your final clue?
04:30Warm, cosy dressing gown.
04:31Yeah.
04:32Right.
04:33Your just one thing...
04:35Right.
04:35..is...
04:36Yeah.
04:38..hot baths.
04:40Right, that's nice.
04:41Hot baths.
04:42I love a bath.
04:43Fantastic.
04:45Now, there are a few requirements.
04:47Yeah.
04:48I need you to have at least three hot baths a week and I need it 90 minutes before bedtime.
04:55Oh, right, OK.
04:56What, you think?
04:56So not five in the morning, that's when I normally have bath.
04:59No, right, OK.
05:00And the temperature is pretty specific.
05:02That is what our little friend is for.
05:04You ready for it?
05:05Yes.
05:05Right, it's getting dark, so new bedtime anyway.
05:08Yes.
05:08Let's head in.
05:09Come on, come with me.
05:09OK.
05:11A nightly bath won't just help Susan drift off.
05:14The warmth boosts circulation and teamed with a good night's sleep, it could lower the risk of heart disease.
05:21Let's get that hot on, please.
05:23OK.
05:23There we go.
05:25Fantastic.
05:25I've never told someone else to run a bath before.
05:28It's slightly awkward.
05:29No, no.
05:29Ideally, the bath should be around 40 to 42 degrees.
05:33But if that feels too hot, it can be a little bit lower.
05:36I've given Susan a thermometer duck so she can keep an eye on it and avoid burning herself.
05:42If you're struggling to get it up to that 40 to 42 degrees.
05:46Yeah.
05:47So long as it's above your body temperature.
05:49Yeah.
05:49That's kind of like optimal temperature.
05:52And that's what my duck's for.
05:53And that is what your duck's for.
05:5531.
05:5531, so we're rising.
05:57Anywhere north of 37, I'll be relatively happy.
06:00OK.
06:00And also, please don't burn yourself.
06:03No.
06:03OK.
06:04You can just do the old field test if it's too hot.
06:08See?
06:09We're getting there.
06:10Cool.
06:11You think you can do it?
06:12I'll give it a go.
06:14Fantastic.
06:14See you in a bit.
06:16I want Susan to keep the temperature up because a hot bath gets the body's thermoregulation
06:22going.
06:22And it's the cool down afterwards that really helps you sleep.
06:26Before bed, our temperature drops and the sleep hormone melatonin is released.
06:31A hot bath mimics this.
06:33You heat up, then cool down quickly when you get out, which tells the body it's bedtime.
06:38How are you getting on in there, Susan?
06:40Yeah.
06:41Brilliant.
06:41Lovely.
06:42How's the temperature?
06:43It's pretty hot.
06:44The big question is, are you up for taking on my Just One Thing challenge of hot baths?
06:50Yes.
06:51Get in!
06:54Right, Susan, I'm going to leave you to it, OK?
06:56OK.
06:57Enjoy.
06:57Sleep well.
06:58Bye.
07:04I think having a bath at a higher temperature would be quite challenging because I'm used
07:09to maybe it being a little cooler.
07:11I want to totally challenge myself to make sure that I get a good night's sleep because
07:18at the moment I am not sleeping properly.
07:20I haven't done for a long time.
07:22So intrigued by this challenge.
07:24I love the fact that Susan has taken it on.
07:26She wants to be able to sleep better.
07:29So really, hot baths are perfect for her.
07:32But can she do it?
07:33That's the biggest question.
07:35Most of us have a bath to switch off.
07:37But the science suggests a long hot soak does a lot more than just help you relax.
07:46A hot bath before bed can help you sleep better and faster.
07:50People who took hot baths one to two hours before bedtime fell asleep around 36% more quickly than average.
08:00Another study found that hot baths can increase the time spent in the deepest sleep stage by up to 18
08:07minutes.
08:07This can make us feel more energized and rested the next day.
08:13And hot baths are also good for heart health.
08:17People who took a hot bath daily had a 28% lower risk of cardiovascular disease.
08:26With so many benefits, this could make a real difference to Susan.
08:30But she'll need the support of her friends, Lindsay, Steph and Leslie.
08:36To kickstart their bathing challenge, I've brought them to Glasgow's Arlington Baths.
08:42Founded in 1870, it still has working trapeze bars and rings above the water.
08:48A quirky reminder of its Victorian heritage.
08:51And they're making the ladies wonder what I've got in store for them.
08:58Ladies, welcome.
09:00You all look really nervous.
09:02OK.
09:03We both.
09:04The friends haven't the faintest idea what Susan's got them into.
09:08Now that you've seen this, what are you thinking?
09:11I'm a bit terrified.
09:14You're so worried.
09:16I know.
09:17Leslie, you've told us.
09:17I don't have a trapeze.
09:21That's what I'm worried about.
09:23What if I told you I need you to do this thing 90 minutes before bedtime?
09:2810 to 30 minutes doing it.
09:31Last clue?
09:32Yeah, go ahead.
09:33It's going to need to be between 40 and 42 degrees.
09:39Leslie, what do you think?
09:40I think steaming.
09:41Like, steaming your face.
09:43Headway for the, you know, clear those nostrils.
09:48Ladies, your just one thing that you're going to be helping Susan with is...
09:54hot baths.
09:55Oh!
09:57I knew that.
09:58I knew that.
09:59I knew that.
10:00What do you make of that, Leslie?
10:01I think that's wonderful.
10:02Yeah?
10:03You're happy with that one?
10:04Absolutely.
10:05It can really help with your heart health.
10:09And it's going to help you get a great night's sleep.
10:12Perfect.
10:14Time to take the plunge and get on with the challenge.
10:18Come on in.
10:19Oh, look.
10:21Welcome.
10:23These are your baths.
10:25You look so worried.
10:26It's just a bath.
10:27It's absolutely fine.
10:29So, you get your bubble bath.
10:31You get it in there.
10:33You give it a good swish around.
10:35Get it all going.
10:37And the bubbles on top work as an insulator for the actual heat.
10:42So there is method in the farm.
10:45Exactly that.
10:47What kind of bubble bath is it?
10:48Good question.
10:49I like it.
10:50If you can choose a bubble bath with a lavender scent within it, it's even better.
10:56Early studies suggest scents like lavender, citrus and mint might help you sleep thanks
11:01to a plant compound called linalool.
11:04When absorbed into the bloodstream, it can calm the brain and help relaxation.
11:08Are we ready?
11:10Yes.
11:10Are we on first off bath?
11:11Okay, come on.
11:15Come on.
11:17Oh.
11:21Oh.
11:23It's quite nice, actually.
11:24It's quite relaxing.
11:25Yeah.
11:26This is one of the weirder things I've done in my life.
11:29But it's a nice experience, nonetheless.
11:31I mean, how are you finding it?
11:33It's hot, isn't it?
11:34It's very hot.
11:35Yeah.
11:35But Steph, could you see yourself doing this, you know, three times a week?
11:39Yeah, absolutely.
11:39I think I could make time to do it.
11:41Yeah, during yourself.
11:43Yeah.
11:43Lindsay, I will say, you don't have to do it with Susan every time.
11:48Does that make it better?
11:49Yes.
11:50Yes.
11:52Susan, you're used to this by now, right?
11:54Yeah, I'm a pro.
11:55I'm a pro.
11:56You're a pro.
11:57Exactly.
11:57See?
11:58So, look, you know what I need you to do.
12:01The big question, are you up for our Just One Thing challenge of taking hot baths?
12:08Yes.
12:10Absolutely.
12:10You are.
12:11Yeah.
12:12Lindsay, you look a little bit sceptical.
12:14Why?
12:14A bit dubious.
12:16Oh, why?
12:16I don't sleep very well, so I'd be interested to see if it actually will make a difference.
12:23Well, there we have it.
12:24Our challenge has been accepted.
12:25I think everyone enjoyed themselves.
12:27I think they're just glad they're not doing trapeze.
12:29The real challenge is, are they going to be able to do it when they're on their own and in
12:33their own routines?
12:34Lindsay was a little bit sceptical.
12:36However, because it's all for Susan, I think they're all going to pull through.
12:40Could be on to a winner.
12:42I was hoping it was going to be something nice and warm and pleasant, so I'm quite pleased that that's
12:47what it was.
12:47I was expecting it to be something to do with the cold, so pleasantly surprised.
12:52I'm a bit 50-50, but happy to give it a go.
12:57Yeah, I'm looking forward to it. I love a hot bath, you know.
12:59It's maybe a bit hotter than I would normally take, but yeah, no, I'm totally up for it.
13:04And I struggle with my sleep, so if it helps with that, like, yeah, bring it on.
13:12Long before Victorian baths like Arlington, the Romans were already perfecting the art of the soak.
13:19The Romans adopted public bathing from the ancient Greeks. Crowds of people gathered together naked and bathed.
13:27It was kind of, like, seen as a great way to socialise.
13:29But it was also essential for things like hygiene, relaxation and even medical treatment for wounded soldiers.
13:37In fact, later on in the 18th century, it was thought to be beneficial for conditions like nightmares, leprosy and
13:44even plague.
13:46Today, hot baths are still used to help the body and mind.
13:50And that's exactly what Susan needs right now.
13:53So, with the challenge well underway, is she getting used to the heat?
13:5842 exactly, so I'll see how I get on with that tonight.
14:03So, half an hour and then I'll go to bed an hour and a half.
14:06After that.
14:08And are her friends taking to their new nightly routine?
14:12OK, so that's me in the bath, as you can see.
14:17Which will release to me.
14:19I'm quite enjoying it.
14:21I think the biggest challenge is just finding the time to commit to giving yourself a bit of you time,
14:29you know.
14:31But I'm sure I'll cope.
14:32So, this is probably about 20 minutes in.
14:37This is endurance.
14:39It is so hot.
14:42I'm determined to see if I can make it to the 30 minutes.
14:47I'm still hot.
14:49I'm like a beetroot.
14:51And I'm just waiting for my time to be able to switch the light off and go to sleep.
14:57So, I'm just going to chill out here with my wee Dexter.
15:02And, yeah, we'll see if I get a good sleep tonight.
15:06Yeah.
15:06I was kind of thinking laying in the bath would be nice and chilled and relaxing, but it's actually not
15:18pre-bought, to be quite honest.
15:23Lindsay's finding all that time in the bath a bit of a struggle, but Susan's soaking it up.
15:29I'm really loving the hot baths and, you know, especially at night, that's a little change for me.
15:34When I come out of the bath, I'm actually just feeling really relaxed, as if I could fall asleep straight
15:39away.
15:39Looks like that new night-time bath routine is starting to work its magic.
15:44I've really enjoyed going to bed at 10, having a really good sleep instead of waking up all the time.
15:50So, what's the knock-on effect of a good night's rest?
15:53I'm almost feeling that I can focus during the day.
15:57Yeah, I feel really energised, much more energised, having slept better.
16:03Like Susan, I know only too well how poor sleep can creep into every part of your day.
16:11I've had periods in my life where I've really struggled with sleep, and I know how much of an effect
16:16it can have.
16:16You just feel like you can't function.
16:18So now, I'm a lot better at it.
16:20You know, I go to bed at the same time, I try to keep that regular, and I wind down
16:24with a little bit of music and a podcast.
16:27But, a nice relaxing bath?
16:29Yeah, I could get used to that.
16:33Children under five, or anyone with heart problems or low blood pressure, should avoid hot baths.
16:39And if you're over 70, check with your GP.
16:42But there is another way to enjoy the same sleep-boosting benefits, even if it's not the most alluring option.
16:49Wearing cosy socks can have a similar effect to a hot bath.
16:53By warming your feet, your body tries to lose heat through the skin.
16:59And therefore, the core temperature drops.
17:03A study showed that young men who slept in socks, fell asleep nearly eight minutes faster,
17:08slept for over half an hour longer, and woke less during the night.
17:13So it should help your sleep, but possibly not your love life.
17:20For Susan, sleep is just one of the things she's struggling with.
17:25I've got high blood pressure because I'm overweight.
17:28The nurse, she said, yours is dangerously high.
17:31It was in the over the hundreds.
17:34Really bad, as in, you'll have a stroke.
17:37I thought, oh no, that's not good.
17:38But I am truly focused now on what I want to do and what I want to achieve.
17:44But it's going to take a while.
17:45It's not going to be a quick fix, so I've given myself a year.
17:51The good news for Susan and her friends is that hot baths could help lower blood pressure.
17:58Good morning, guys.
17:59Good morning.
18:00Hope you all got your nice walking boots on.
18:02We have.
18:03To show them how, I've asked Dr Tom James, an expert in body temperature regulation
18:08from Liverpool John Moores University, to take the group outdoors for a little experiment.
18:14So to start with, we're going to go for a nice long walk.
18:18We're going to go straight up here.
18:19So if you want to follow me.
18:20When you exercise, your blood vessels open up to deliver the oxygen your muscles need.
18:25And that gently eases your blood pressure.
18:28Okay, so let's try and keep the pace up a bit.
18:31I don't recall getting the memo for exercising.
18:34I thought it was hot baths.
18:35So what I want is first to try and get the heart rate up a little bit while we walk.
18:39Because that will increase blood flow.
18:40With their blood flowing more freely after the brisk walk, the group are ready for the next stage.
18:47Right. Stop there.
18:48What we're going to do now is turn around, walk back, and we're going to get you in a hot
18:53tub.
18:54More like it.
18:56Research suggests that having a hot bath after light exercise can lower blood pressure
19:01and support blood vessel health more than doing them separately.
19:05So Tom wants the ladies to put it to the test.
19:10That's nice.
19:11You can see the steam coming off it now.
19:15Oh, it's lovely.
19:16When we're sat in this hot bath, our heart rates are increasing, we're sweating.
19:20We get this increase in blood flow that then dilates our blood vessels.
19:23When you repeatedly stress them by pushing more blood through them,
19:26and that helps your blood vessels become more responsive to any changes.
19:30It becomes much more elastic to that, hence lowering your blood pressure.
19:33Yeah.
19:34Lowering blood pressure eases strain on the heart and vessels, boosting cardiovascular health
19:39and helping reduce the risk of heart disease.
19:42Could it take the place of exercising? Could I have a hot bath and not bother to exercise?
19:47What would be best would be to do exercise and then do this as a supplement to exercise
19:52to prolong the effect of having that elevated heart rate,
19:56so when you do go out about, your blood pressure will be able to be controlled lower.
20:01Hot baths after exercise can also help burn calories,
20:05because the heart works harder to pump blood and cool the body.
20:09So how many hot baths would it take for me to get a size 10?
20:13It burns about 126 calories, essentially a biscuit, so don't bank on it really making a huge difference.
20:21I knew it was good for relaxation, but I wasn't really aware of the full health benefits of it,
20:28so I've learned something.
20:30I thought it was actually really good fun today.
20:32After the 30 minutes walk in, I thought there was going to be something a little bit more intensive
20:38that we were going to have to do, so pleasantly surprised.
20:45Hot baths or hot tubs after exercise don't just feel relaxing.
20:49They boost circulation, delivering oxygen and nutrients to your muscles,
20:54which could help them recover faster and reduce soreness.
20:57Now when I think about working out like an athlete and what they do afterwards,
21:02my brain goes straight to ice baths.
21:04But in fact, a new study found that a hot bath after training aided participants muscle recovery even more than
21:12a cold or warm one.
21:14Not only were their muscles less sore afterwards, as you might expect,
21:19but it even helped with their explosive strength, which is when your muscles go from 0 to 100.
21:27That could mean less aching muscles and more energy for your next session because your body bounces back quicker.
21:36That is much nicer than an ice bath. So relaxing.
21:42I'm not the only one enjoying the calming effect of a nice hot bath.
21:47Since the challenge began, Susan's been keeping tabs on her sleep hours to see if the numbers are creeping up.
21:53I've been tracking my sleep on my watch and that subsequently goes onto an app and I've been tracking it
22:01pretty well.
22:02So every single night. So it's been good to see the progress.
22:05It says 3 hours 12, 3 hours 50, 4 hours 20.
22:10Oh, there's 8 hours and 12.
22:13It's so much better than it was.
22:15It's just changed the way that I've gone to sleep, basically.
22:19And sleeping through the night, I can function a little bit better during the day.
22:23I just think I'm just not basically so tired.
22:27And Susan's friends are also noticing a difference after all those long, relaxing soaks.
22:33Physically, I feel nice and calm. I feel relaxed.
22:36My skin feels nice and tingly.
22:40I feel nice and warm.
22:42Overall, I feel pretty good.
22:44So long may it continue.
22:46Yeah.
22:47I am sleeping so much better.
22:50I'm getting 6 hours in a row pretty much every night, even the nights I haven't had a hot bath.
22:56And waking up and then mostly getting back to sleep.
23:01Even Lindsay, who had her reservations, is getting a proper night's kip.
23:06I actually pretty much slept through the night.
23:09I only woke up once, which is really good.
23:13Normally I'm up at least half a dozen times.
23:18So, hoping for good results this evening.
23:23So why does taking a hot bath have such a surprisingly big impact on our health?
23:30Let's start with our sleep.
23:31A couple of hours before we snooze, body temperature naturally starts to dip,
23:37which coincides with the release of the sleepy hormone, melatonin.
23:42When we have a hot bath, the body tries to cool itself down by bringing blood to the skin's surface.
23:48This cooling mechanism causes our core temperature to fall once we're out of the bath,
23:54which tricks the body into feeling ready for bed.
23:58The body's attempt to cool down during a hot bath is also good for heart health,
24:03because it causes our blood vessels to widen, which lowers blood pressure.
24:08And it means that the heart has to work harder and pump faster to bring the blood to the surface
24:15of the skin.
24:16This uses more energy, helping us burn more calories.
24:23They've made it to the end of the hot bath challenge.
24:26And Susan and her friends are back together to find out if all that time in the tub has been
24:32worth it.
24:36Usually a morning bather, Susan's swapped her dawn dips for night-time soaks,
24:41hoping for better sleep, lower blood pressure and maybe even a few bonus calories burned along the way.
24:48I've loved it. It's been a bit strange, kind of, having a bath at night-time.
24:52But, yeah, I'm getting used to it now.
24:55I've had two a day, sometimes.
24:58Have you?
25:00You turned into a prune, Susan.
25:04Yeah.
25:05I do feel like I'm having a much more restful sleep.
25:09So the next day, I feel a lot more refreshed the next day.
25:13I'm the soundstuff. I feel so much better.
25:15Is your duck still giving you the temperature?
25:18Dave's good.
25:19Mine's called Roman.
25:21What's yours called?
25:22I call mine ducky.
25:24What's yours called?
25:25Have you got a nickname?
25:26I don't have a name.
25:28You need to get a nickname.
25:29Just this little guy.
25:30I keep referring to this little guy.
25:33The big question is, has Lindsay, once the sceptic of the group, now discovered the benefits of a good long
25:39soak?
25:40On the days when I had the bath, I did sleep better.
25:43I'd only wake up once or twice as opposed to seven, eight times.
25:49I found it quite helpful to get into a routine in the night.
25:53Because you get into bad habits before bed, especially with screen time.
25:59Yeah.
26:00So I found it helpful that way.
26:02I think I'm definitely going to keep it up for the sleep.
26:07When you've got a good sleep, you're able to cope with your daily stuff.
26:12Life.
26:13Yes, exactly, yeah.
26:15Everyone's sleeping better, which is brilliant.
26:17But has Susan noticed any change in her blood pressure?
26:20I've actually, I've gone to the doctors now and lowered or taken one of the tablets off or half the
26:27tablets.
26:28So that's been amazing as well.
26:29That's really good.
26:30That's incredible, Susan.
26:31Yeah.
26:32I can't believe it.
26:33That's just great.
26:34Because it just really shows that your body is like...
26:37Helping.
26:37Yeah.
26:38It's getting healthier.
26:40That and weight and losing.
26:40Yeah, you've lost so much.
26:41How much have you helped?
26:43That is just amazing.
26:44Totally delighted about that.
26:46And you know what else is lovely?
26:47From all of us, I think it's been so nice for all of us to get together, don't you think?
26:53It's been all right.
26:54It's been lovely.
26:55Yeah, it's been so lovely.
26:55Yeah, that's a lovely thing.
26:57Bath buddies.
26:58Bath buddies.
27:00Bath buddies.
27:00Bath buddies forever.
27:02That's nice.
27:04Together with her bath buddies, Susan's seen the positive change a regular hot bath can make.
27:10I just wondered how hot baths would change my life, but it's been fantastic.
27:15So, are hot baths here to stay?
27:18I'm so happy that I challenged myself to do it.
27:23And I'll probably be having baths every day.
27:29I'm so pleased that something so simple has helped Susan feel healthier.
27:34Look, I have to say, at the beginning of this, I was pretty sceptical.
27:37You know, how good can a hot bath be?
27:40But after seeing all of the health benefits for your heart and everything else, I might just be converted.
27:47It's been really easy to put into my bedtime routine, and it is just a hot bath.
27:52And it's getting me that proper sleep that I've been craving.
27:56So, I'm all for it.
27:57But next time, I'll do it alone.
28:02Bye.
28:04Bye.
28:05Bye.
28:10Bye.
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