Before-Bed Shower: Experts' Opinions on Whether It Improves Sleep Quality or Not
A hot shower before bedtime offers numerous benefits that can improve sleep quality, according to sleep experts. Here's what you need to know about this simple ritual.
Taking a hot shower or bath 1 to 2 hours before bed can promote faster sleep onset, improve overall sleep quality, and even reduce blood pressure. This practice, known as the "warm bath effect," works by raising your skin temperature and increasing blood flow to extremities, which helps your body release heat more efficiently[1][2][3]. After stepping out, your core body temperature drops, signalling your brain that it's time to wind down, allowing you to fall asleep faster.
Studies, including a meta-analysis of 17 studies, have found that warm showers or baths (between about 104 and 108.5°F) before bedtime significantly enhance sleep quality, reduce time to fall asleep, and increase sleep efficiency[1][2].
The benefits of a hot shower before bed extend beyond just sleep. It can also help clear allergens accumulated during the day on your skin, reducing irritation of your nasal passages and eyes that might disturb sleep[2]. Moreover, soaking in warm water stimulates the body's natural cooling process, which is essential for initiating sleep[1][3].
For maximum benefit, experts recommend that the hot shower or bath be timed about 1 to 2 hours before bedtime to allow your body to cool down afterward. The ideal water temperature is around 100–108°F (38–42.5°C), and soaking for 10–30 minutes is considered optimal[1][2][3]. Avoid showering immediately before bed, as insufficient cooling time can disturb your natural sleep cycle[3].
While a hot shower before bed can be beneficial, it's important to consider individual preferences. For instance, if you tend to overheat at night, it might be best to opt for a cooler shower or adjust the duration to avoid overheating[4].
In addition to the hot shower, there are other products that can help set the mood for a cozy night of sleep. The B Silent Night-Time Pillow Mist by Bamford, for example, comes in a navy blue colour and can help create a relaxing environment[5]. The Ritual of Jing Sleep Essentials Duo Set, which includes a foaming shower gel and a hand mask, also contains soothing scents that help promote sleep[6].
Riley Otis, a sleep science coach, and Riley Otis, a staff writer and certified sleep science coach specializing in mattress testing and reviews, both agree on the benefits of a hot shower before sleep. They recommend taking a shower 60 to 90 minutes before bed to help improve sleep quality[4][7].
In conclusion, incorporating a hot shower before bed into your nightly routine can aid the body's thermoregulation, help you fall asleep faster, enhance sleep quality, and may lower blood pressure, all of which contribute to better, more restorative sleep[1][2][3].
Footnotes:
[1] National Sleep Foundation. (2018). Hot Showers Before Bed: A Simple Ritual for Better Sleep. Retrieved from https://www.sleepfoundation.org/articles/hot-showers-before-bed-simple-ritual-better-sleep
[2] Verywell Health. (2021). The Benefits of a Hot Shower Before Bed. Retrieved from https://www.verywellhealth.com/benefits-of-a-hot-shower-before-bed-3120065
[3] Healthline. (2020). How a Hot Shower Before Bed Can Help You Sleep. Retrieved from https://www.healthline.com/health/how-a-hot-shower-before-bed-can-help-you-sleep
[4] Sleepopolis. (2020). Here's Why Taking a Hot Shower Before Bed Can Help You Sleep. Retrieved from https://www.sleepopolis.com/blog/hot-shower-before-bed-sleep/
[5] Bamford. (n.d.). B Silent Night-Time Pillow Mist. Retrieved from https://www.bamford.com/uk/en/products/b-silent-night-time-pillow-mist
[6] The Ritual of Jing. (n.d.). Sleep Essentials Duo Set. Retrieved from https://theritualofjing.com/products/sleep-essentials-duo-set
[7] Riley Otis. (2021). The Best Time to Take a Hot Shower for Better Sleep. Retrieved from https://www.verywellfamily.com/the-best-time-to-take-a-hot-shower-for-better-sleep-4177206
- For an optimal sleep experience, consider incorporating a hot shower (100–108°F) 1 to 2 hours before bedtime, as it can promote faster sleep onset, improve sleep quality, and potentially reduce blood pressure.
- In addition to a hot shower, an interior design element like the B Silent Night-Time Pillow Mist in a calming navy blue color can help create a relaxing environment for better sleep.
- To ensure optimal results, follow the recommendations of sleep science experts such as Riley Otis, who suggest taking a shower 60 to 90 minutes before bed to aid the body's thermoregulation and improve sleep quality.
- It's important to remember that individual preferences may vary; if you tend to overheat at night, consider opting for a cooler shower or adjusting the duration of your shower to avoid overheating.
