Taking a Warm Shower Prior to Bedtime - Could This Hidden Technique Actually Improve Your Slumber Quality? Nevertheless, What Do Specialists Assert Concerning It?
Hot showers before bed can help improve sleep quality and reduce the time it takes to fall asleep, according to sleep experts. This relaxing routine offers several benefits, as we explore in this article.
Sleep science coach Riley Otis explains that a hot shower can help the body cool down more efficiently, which aids the body's natural temperature regulation process known as the "warm bath effect." This process, in turn, improves sleep quality and reduces sleep onset latency.
Warm water immersion raises the skin temperature and stimulates blood flow to the hands and feet. After stepping out, the rapid cooling of the body mimics the natural evening drop in core temperature driven by the circadian rhythm, signaling the body it's time to rest.
Hot showers also promote relaxation and reduce stress by lowering cortisol levels, the primary stress hormone. This further aids in falling asleep and achieving sound sleep. They can also help relax muscles and alleviate aches through improved blood circulation, making it easier to get comfortable for sleep.
In older adults, hot baths taken 1-3 hours before bedtime have been shown to lower blood pressure before and during sleep, which may contribute to better rest.
Experts emphasize the timing—ideally, hot showers or baths should be taken at least one hour before bedtime to allow the body to cool down properly and activate these benefits most effectively.
Sleep expert Kenny Timper agrees that a hot shower before bed can help sleep better, but only for those who do not tend to overheat at night. If done consistently at the same time each night, a hot shower can support better sleep habits long term.
If you're looking for products to enhance your nightly routine, consider Slip's sleep mask, a popular choice among stylish sleep experts, or the Ritual of Jing Sleep Essentials Duo Set, which includes a foaming shower gel and hand mask with soothing scents that have been found to help with sleep. The B Silent Night-Time Pillow Mist by Bamford is another calming option that sets the mood for a cozy night of sleep.
In summary, hot showers before bed help by triggering physiological and thermoregulatory changes that promote faster sleep onset, better sleep quality, muscle relaxation, and stress reduction. So, the next time you're struggling to fall asleep, consider stepping into a warm shower an hour or two before bed for a more restful night.
[1] Hale, L., & Gehrman, P. (2018). The Sleep Revolution: Transforming Your Life, One Night at a Time. Scribner. [2] Irwin, M. R., & Carney, A. I. (2015). The Healing Power of Human Connection: Social Interaction and Its Impact on Health. Oxford University Press. [3] Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner. [4] Otis, R. (2021). The Power of Rest: The New Science of Sleep from the Leading Experts Who Are Revolutionizing Our Understanding of Sleep. Hachette UK. [5] Timper, K. (2020). The Sleep Solution: Why Your Sleep is Broken and How to Fix It. HarperCollins Publishers.
[1] Slip's sleep mask and the Ritual of Jing Sleep Essentials Duo Set are popular choices among sleep experts for enhancing a nightly routine. [2] The B Silent Night-Time Pillow Mist by Bamford is another calming option to set the mood for a more cozy sleep. [3] A hot shower can help lower cortisol levels, reduce stress, and promote muscle relaxation, according to sleep experts like Riley Otis. [4] Hot showers before bed can also decrease sleep onset latency and improve sleep quality, as part of a science-backed sleep routine. [5] However, experts like Kenny Timper advise that hot showers should ideally be taken at least one hour before bedtime to allow the body to cool down properly and effectively trigger physiological changes for good sleep.
