/ Sleep Hygiene / Showering Before Bed
Danielle Pacheco Staff Writer
Danielle Pacheco
Staff Writer
Danielle is originally from Vancouver, BC, where she has spent many hours staring at her ceiling trying to fall asleep. Danielle studied the science of sleep with a degree in psychology at the University of British Columbia
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Dr. David Rosen Sleep Medicine Physician
Dr. David Rosen
Sleep Medicine Physician
Dr. David Rosen’s passion to help improve America’s sleep led him to launch renumasleep.com, a digital health platform focused on providing streamlined and accessible care for obstructive sleep apnea, in August 2022.
Want to read more about all our experts in the field?
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Table of Contents
Table of Contents
- Benefits of Showering Before Bed
- Effects of Hot Showers on Sleep
- Effects of Cold Showers on Sleep
- Hot vs. Cold Showers: Which One Is Better for Sleep?
For many people, an evening shower feels like a natural end to the day. This nightly habit may affect your body temperature and, as a result, your sleep quality.
Body temperature plays an important role in the sleep-wake cycle, and human bodies naturally experience a decrease in core body temperature before nightly sleep. Scientists have found that by impacting this natural temperature regulation process, showers and baths can affect sleep. We will take a look at the benefits of showering before bed, and examine whether a hot or cold shower is better for sleep.
Benefits of Showering Before Bed
When incorporated into a bedtime routine, a nighttime shower may help send your brain the signal that it is time to sleep. Showering at night also ensures you will be cleaner when you go to bed, reducing the buildup of sweat, dirt, and body oils on your bedding.
Additionally, research suggests showering before bed might provide other benefits. These benefits vary, depending on whether you take a hot or cold shower.
Effects of Hot Showers on Sleep
A growing body of research suggests that taking a hot shower or bath before bed can improve sleep. In the hours before bedtime, a human’s core body temperature naturally cools, while skin temperatures of the hands and feet increase. Scientists hypothesize that immersing the body in warm water aids this natural temperature regulation process, improving sleep as a result. Researchers have dubbed this phenomenon the “warm bath effect.”
Research lends credibility to the warm bath effect. A meta-analysis of 17 studies found that taking an evening shower or bath Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source in water between 104 and 108.5 degrees Fahrenheit improves sleep quality. Those who bathe or shower one to two hours before bedtime also fall asleep faster. The researchers theorize that warm water stimulates blood flow to the hands and feet, which allows body heat to escape more quickly. A recent study of older adults also found that taking a hot bath one to three hours before bedtime helped them fall asleep faster Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source .
“Make sure your warm shower is at least one hour before bed, because that is what is best supported by research. This habit can be part of additional changes to your bedtime routine, like stopping harmful sleep habits, including screen time, and starting helpful ones.”
Dr. David Rosen, Sleep Physican
A warm bath or shower before bed might do more than just improve sleep. In a study of older adults, a bath between about 104.5 and 106 degrees Fahrenheit lowered blood pressure Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source before and during sleep.
Some people also take a hot shower before bed when experiencing a cold, since inhaling warm steam is a popular home remedy used to reduce nasal congestion. Current evidence does not support the benefits of steam for nasal congestion Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source , but you may want to try this method to see if you find relief.
Effects of Cold Showers on Sleep
Researchers have tried to leverage cold showers to optimize body temperature for sleep, with mixed results. One study found that athletes who immerse themselves in cold water Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source for ten minutes after evening exercise experience a drop in core body temperature, fewer nighttime arousals, and a greater proportion of deep sleep within the first three hours of sleep.
Not all cold shower research has been as promising. Another study found that being immersed in cold water Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source after evening exercise raises core body temperature at first, then leads to a lower core body temperature four to five hours later. This decrease in body temperature does not appear to affect sleep quality, however. Participants in the study also experienced an increased heart rate. A similar study of youth soccer players found that cold water immersion after an evening training session did not affect sleep Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source .
Cold showers might not improve sleep because of cold water’s stimulating properties. Cold water immersion raises levels of cortisol and norepinephrine Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source . Cortisol is involved in boosting alertness levels, and consequently, cortisol levels Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source in the body usually fall in preparation for sleep. In one study, participants compared the energy boost of a cold shower to the effects of drinking caffeine.
That said, bathing in cold water might provide benefits unrelated to sleep. Athletes sometimes use cold water in an attempt to reduce muscle soreness and fatigue. Anecdotally, people claim cold showers Trusted Source ClinicalTrials.govClinicalTrials.gov is a database of privately and publicly funded clinical studies conducted around the world.View Source boost mood and optimize blood flow for healthier skin and hair, though not all of these benefits have been scientifically demonstrated.
Hot vs. Cold Showers: Which One Is Better for Sleep?
More research demonstrates that warm or hot showers in the evening improve sleep. However, athletes may find that cold showers help reduce muscle stiffness, which may contribute to better sleep by reducing discomfort.
If you are going to take a shower at night to promote sleep, you might want to consider taking a warm shower instead of one that is steaming hot. Research shows that hot water may cause more dramatic changes to blood pressure Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source in older adults.
Researchers are still working to pinpoint what time frame is best for a pre-bedtime shower. Most evidence seems to indicate that taking a shower one to two hours before bedtime gives the body enough time to reach the right temperature for sleep.
Written By
Danielle Pacheco,Staff Writer
Danielle is originally from Vancouver, BC, where she has spent many hours staring at her ceiling trying to fall asleep. Danielle studied the science of sleep with a degree in psychology at the University of British Columbia
Medically Reviewed by
Dr. David Rosen,Sleep Medicine Physician
Dr. David Rosen’s passion to help improve America’s sleep led him to launch renumasleep.com, a digital health platform focused on providing streamlined and accessible care for obstructive sleep apnea, in August 2022.
References
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