Gina Johnson
Taking a shower before bed is a common practice, with many people believing it improves sleep quality. While there is no definitive answer on whether an evening or morning shower is better, there is some evidence to suggest that taking a warm shower or bath one to two hours before bedtime can improve sleep. This is because warm water stimulates blood flow to the hands and feet, allowing body heat to escape more quickly. However, some people find that taking a shower before bed makes them feel more awake, which can negatively impact sleep. Ultimately, the decision of whether to take a shower before bed depends on personal preference and what works best for the individual.
| Characteristics | Values |
|---|---|
| Effectiveness of showers to improve sleep | Research suggests that taking a shower one to two hours before bedtime improves sleep quality. However, shower timing does not seem to affect the amount of sleep. |
| Ideal shower temperature for sleep | Warm or hot showers are generally recommended to improve sleep by stimulating blood flow and triggering the body's natural cool-down process. However, cold showers can also aid sleep by lowering body temperature and inducing relaxation. |
| Individual preferences | The decision to shower at night or in the morning is based on individual preferences, with no definitive answer for the global population. Factors such as age, hygiene, comfort, and energy levels influence an individual's preference. |
| Additional benefits of showering before bed | Showering before bed can improve sleep by reducing the buildup of sweat, dirt, skincare products, and body oils on bedding. It can also help relax the body and mind, lower blood pressure, and improve circulation. |
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What You'll Learn
Taking a shower before bed may improve sleep quality
However, some people find that taking a shower before bed makes them feel more awake and less tired, which can make it harder to fall asleep. This may be due to the individual's shower routine and the temperature of the water. For example, very warm or hot showers can cause more dramatic changes to blood pressure, especially in older adults. Additionally, people with eczema or sensitive skin may prefer to shower in the morning to ensure they can apply moisturizers and any topical products twice a day as recommended.
Overall, the decision to shower before bed is a personal preference. While it may improve sleep quality for some, it is not a guaranteed solution for everyone. Those who struggle with sleep may need to experiment with different routines and temperatures to find what works best for them. Additionally, incorporating other bedtime rituals, such as reading a book or focusing on breath, can help improve sleep quality when combined with a nighttime shower.
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Showering at night can be part of a bedtime routine
Research suggests that taking a shower one to two hours before bedtime gives the body enough time to reach the right temperature for sleep. A 2019 meta-analysis found that taking a shower for at least 10 minutes, with water between 104 and 108 degrees Fahrenheit, improved participants' sleep quality compared to those who did not shower. Showering at night can also ensure that you are cleaner when you go to bed, reducing the buildup of sweat, dirt, and skincare products on your bedding.
For individuals who exercise regularly, showering at night can be especially beneficial for hygiene and comfort. Dr. Jenny Iyo, a Seattle-based doctor of physical therapy, notes that she showers at night to avoid having to wash her sheets constantly due to sweat and grime. Showering at night can also be a good strategy for individuals who struggle with nasal congestion, as inhaling warm steam is a home remedy to reduce congestion.
While showering at night may not work for everyone, it can be worth experimenting with to see if it improves your sleep quality and bedtime routine. It is important to note that changing sleep routines can be challenging, and the effects of shower timing on sleep may vary from person to person.
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A warm shower may help you relax and slow your heart rate
Taking a warm shower before bed may help you relax and slow your heart rate, making it easier to fall asleep. Warm showers stimulate blood flow to the hands and feet, which allows body heat to escape more quickly. This natural temperature regulation process triggers your circadian rhythms, signalling to your body that it's time to sleep.
Research supports the benefits of warm showers for sleep. A meta-analysis of 17 studies found that taking an evening shower or bath in water between 104 and 108.5 degrees Fahrenheit improved sleep quality. Similarly, a study of older adults found that taking a hot bath one to three hours before bedtime helped them fall asleep faster.
However, the effectiveness of warm showers for sleep may depend on individual preferences and habits. Some people find that taking a shower before bed makes them feel more awake, while others prefer to shower in the morning to help them wake up and feel more alert. Additionally, athletes may find that cold showers help reduce muscle stiffness, which can contribute to better sleep by reducing discomfort.
Overall, incorporating a warm shower into your bedtime routine may be a helpful strategy to promote relaxation and improve sleep quality. However, it is important to note that changing sleep routines can be challenging, and the impact of shower timing on sleep may vary from person to person.
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Cold showers may be preferred in the summer to keep cool
While taking a shower before bed can help some people sleep, it may have the opposite effect on others, making them feel more awake. This may be influenced by individual habits and preferences. For instance, those who typically shower in the morning may associate the action with their morning routine, making it harder to wind down at night.
The temperature of the water also plays a role in sleep habits. Taking a hot shower or bath can relax the muscles and slow the heart rate, making it easier to fall asleep. This effect is supported by scientific research, which has found that warm water stimulates blood flow to the hands and feet, allowing body heat to escape more quickly. As the body cools down after a warm shower, it triggers the circadian rhythm, signalling that it is time for sleep.
However, cold showers may be preferred in the summer to keep cool. They can boost mental clarity, increase circulation, and give the skin a healthy glow. Additionally, cold showers can help athletes reduce muscle stiffness, contributing to better sleep by decreasing discomfort. While some individuals find that cold showers in the morning help them feel more awake, others prefer them at night to remove sweat buildup and provide a relaxing transition to sleep.
Ultimately, the decision to shower at night or in the morning depends on personal preference. Showering at night can be incorporated into a bedtime routine, signalling to the brain that it is time for sleep. It also ensures that one goes to bed clean, reducing the buildup of sweat, dirt, skincare products, and body oils on the bedding. On the other hand, showering in the morning can provide a refreshing start to the day, cleansing the body and increasing alertness.
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Morning showers may be better for those with eczema or sensitive skin
There is no definitive answer to whether taking a shower will help you sleep. While some people find that a warm shower or bath before bed improves their sleep quality, others find that a cold shower helps them sleep better. Ultimately, the choice between a hot or cold shower before bed depends on what helps you relax and promotes better sleep.
For people with eczema or sensitive skin, the time of day one chooses to shower is a matter of personal preference. Dr. Vij, a dermatologist, recommends that those with eczema or sensitive skin apply moisturizers and any topical prescription or over-the-counter products twice a day. He suggests that it is not necessarily better to shower at night or in the morning, as long as gentle cleansers, moisturizers, and prescription products are used as recommended.
Showering in the morning can be beneficial for those with eczema or sensitive skin as it cleanses the body and removes any residual skin cells, sweat, and bacteria accumulated during sleep. It can also help one feel more awake and alert, which may be beneficial for those who need help waking up in the morning. Additionally, a morning shower can provide a steady stream of water to wake up the body and increase alertness, which may be especially helpful for those with sensitive skin who find that a cold shower before bed is too uncomfortable or challenging to endure.
While a morning shower can be advantageous for those with eczema or sensitive skin, it is important to consider individual preferences and skin care routines. Some people with eczema or sensitive skin may find that showering at night helps remove any skincare products, sunscreen, or grime accumulated throughout the day, providing a clean slate before applying moisturizers and treatments. Additionally, incorporating a nighttime shower into their routine may help signal to their brain that it is time to sleep.
Overall, the decision of whether to shower in the morning or at night depends on personal preferences and individual skin care needs. For those with eczema or sensitive skin, it is essential to prioritize gentle cleansers and moisturizers, regardless of the time of day they choose to shower.
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Frequently asked questions
Taking a shower at night can be a good way to improve your sleep quality. A warm shower or bath can help relax your muscles and slow your heart rate, making it easier to fall asleep. However, some people find that a shower makes them feel more awake. It's important to note that there is no definitive answer, and the best approach depends on individual preferences and habits.
The ideal water temperature for a good night's sleep is a subject of ongoing research. While some sources suggest that taking a hot shower or bath can improve sleep by triggering the body's natural cool-down mode, others indicate that very warm water (between 104 and 108.5 degrees Fahrenheit) is most effective in improving sleep quality.
Yes, in addition to improving sleep, a shower before bed can provide other benefits. It can help remove residual skincare products, sunscreen, sweat, dirt, and body oils, ensuring that you get into bed with a clean slate. For athletes, a cold shower before bed may help reduce muscle stiffness, contributing to better sleep by reducing discomfort.
