The Science of Sleep and Body Temperature
Our natural circadian rhythm relies on temperature cues to know when to wind down. Sleeping on a reliable, tried-and-tested cooling mattress is one way to help regulate your body temperature at night. However, a relaxing shower can also benefit your slumber. But is a hot or cold shower before bed best for a good night’s sleep? We investigated the research and spoke to Dr. David Rosen, medical director at sleep apnea treatment company Complete Sleep, to see if there is a definitive answer.
Why Temperature Matters
You may think the temperature of your nighttime shower should depend on personal preference. But there is a close relationship between temperature and sleep, and you can use the shower to help regulate your body temperature for improved slumber. Your core body temperature must drop to facilitate the release of sleep-inducing hormones, which need to be present for you to fall and stay asleep at night. “Temperature regulation is fundamental to healthy sleep architecture,” Dr. Rosen explains. “Your core body temperature naturally drops by 1-2°F (0.5-1°C) in the evening as part of your circadian rhythm, triggered by melatonin release. This cooling process signals sleepiness and helps initiate sleep onset.”
Therefore, keeping your bedroom cool, sleeping with breathable bedding and lowering your temperature in the evening are crucial steps toward getting good quality shut-eye. Environments that are too hot can cause nighttime awakenings.
The Hot vs Cold Shower Debate
There is research supporting both sides of the hot vs cold shower debate. Considering your body temperature must drop for you to sleep peacefully, you may think a cold one would be best. But then, we’d probably all agree, there’s nothing more relaxing than being drenched in warm shower water. So, which way should you turn the temperature dial? While one small study found that 12 athletes who immersed themselves completely in cold water for ten minutes after evening exercise experience a drop in core body temperature for 80 minutes after immersion, fewer nighttime awakenings and more deep sleep within the first three hours of snoozing, most research points to a warm pre-bed shower. A review of 13 studies in 2019 concluded a warm bath or shower between 40 and 42.5 °C improved self-rated sleep quality and sleep efficiency, and that taking it one to two hours before bedtime, for even 10 minutes, shortened sleep onset latency. Overall, there appears to be more evidence that a warm rather than cold shower is best for sleep.
Timing is Everything
Dr. Rosen agrees that a warm shower is better for sleep optimization. But he warns timing your warm shower in the evening is crucial to resting well. “A warm shower taken 1-2 hours before bedtime triggers vasodilation (blood vessel expansion) in your extremities, which helps dissipate core body heat more efficiently afterward,” he says. “This enhances your natural temperature drop.”
However, he adds, taking a hot shower immediately before bed can temporarily raise core temperature and delay sleep onset. So, be sure to take at least an hour to relax between your shower and hitting the hay.
Other Benefits of Showering Before Bed
Regardless of temperature, showering before bed has many benefits, from relaxing the mind to improving sleep hygiene…
- Completes your bedtime routine: A key component to falling asleep fast and sleeping well through the night is a well-established nighttime routine.
- Improves sleep hygiene: Showering before bed helps maintain a clean sleep environment, which is crucial for restorative, healthy sleep.
- Reduces stress: Showering often has a calming effect on the brain and body, reducing cortisol levels and promoting relaxation.
A warm shower can also help reduce stress and anxiety, promoting a restful night’s sleep. Dr. Rosen notes that the parasympathetic nervous system, which is activated by warm water, can help lower heart rate and promote a sense of calm.
Conclusion
While there is no definitive answer to whether a hot or cold shower before bed is best for sleep, the research suggests that a warm shower is the way to go. By incorporating a warm shower into your bedtime routine, you can help regulate your body temperature, reduce stress, and improve sleep hygiene, ultimately leading to better sleep quality and a more restful night’s sleep.
news is a contributor at BedFly. We are committed to providing well-researched, accurate, and valuable content to our readers.
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