Do you shower at night or in the morning? Do you turn the tap to cold to wake up, or feel relaxed and ready for bed after a warm shower?
It turns out when and how we shower might play a significant role in sleep quality.
Everyone has different hygiene habits. However, incorporating a warm shower into your bedtime routine could be the key to falling asleep faster and getting a good night’s sleep.
The benefits of showering before bed
According to one study, showering before bed helps people drift off faster and fall into a deeper sleep right away.
Incorporating a relaxing shower into your bedtime routine can signal to your body that it’s time to wind down for sleep.
There are other benefits to a warm evening shower:
- Calming your mind before bed
- Going to bed clean
- Lower body temperature in time to sleep
The crucial elements, it seems, are timing and temperature.
Shower 1-2 hours before bed
Showering too soon before sleep can raise your body temperature, resulting in the opposite of the desired effect. Time your shower for around 90 minutes before bed, giving your body time to cool down.
Not too hot
Warm showers are better than hot before bed. A meta-analysis of studies on water-based passive body heating (PBHWB, also known as a warm shower) found a 40-42.5°C shower 1-2 hours before bed can improve sleep.
The effect of hot showers before bed
Why are warm showers before bed relaxing? It has to do with the body’s circadian rhythm, which regulates body temperature in a 24-hour cycle.
Our bodies naturally cool down during the night. Most of the heat escapes through our skin and extremities, allowing our core temperature to drop.
Taking a warm shower 1-2 hours before bed can aid this process by warming the skin and encouraging blood flow to our hands and feet. Therefore, heat can escape faster, stimulating the circadian rhythm for better quality sleep.
This same cooling cycle is why OLARA bamboo sheets keep you comfortable at night. Bamboo fabric prevents heat from getting trapped, allowing your body to cool at the correct rate and warm up towards morning.