For many people, taking a shower in the evening feels like a natural way to conclude the day. This nighttime practice may have an impact on your body temperature and, as a result, the quality of your sleep.
Human bodies normally experience a fall in core body temperature1 before nocturnal sleep, which plays a key role in the sleep-wake cycle. Showers and baths have been reported to impair sleep by interfering with this natural temperature regulating process. We’ll look at the advantages of showering before bed and see if a hot or cold shower is better for sleep.
The Advantages of Showering Before Bedtime
A nocturnal shower, when incorporated into a bedtime ritual, may assist in sending the signal to your brain that it is time to sleep. Showering at night also guarantees that you are cleaner when you go to bed, eliminating sweat, dirt, and body oils from accumulating on your bedding.
Showering before bed may also have other advantages, according to studies. Depending on whether you take a hot or cold shower, these advantages vary.
The Sleep Effects of Hot Showers
A growing body of evidence suggests that a hot shower or bath before bedtime will help you sleep better. The core body temperature of a human normally cools in the hours leading up tonight, while the skin temperatures of the hands and feet rise. Immersing the body in warm water, according to scientists, improves this natural temperature control process, resulting in better sleep. The “warm bath effect” has been coined by scientists to describe this phenomenon.
The warm bath effect is supported by research. Taking an evening shower or bath in water between 104 and 108.5 degrees Fahrenheit enhances sleep quality, according to a meta-analysis of 17 research. Bathing or showering one to two hours before bedtime helps people sleep faster. Warm water, according to the study, increases blood flow to the hands and feet, allowing body heat to exit more quickly. Taking a hot bath one to three hours before night also helped older persons fall asleep faster, according to a recent study.