Improve Your Sleep by Showering at This Time

Should you shower in the morning or at night? While both have their benefits, research shows that showering about two hours before bedtime can improve both how quickly you fall asleep and the quality of your rest.

Why Showering at Night Improves Sleep

1. It Helps You Fall Asleep Faster

Your body temperature naturally fluctuates throughout the day, rising during daylight hours and falling in the evening. This cooling process signals to your brain that it’s time to rest. A warm shower enhances this natural rhythm by temporarily increasing blood flow to the skin's surface.

“When you step out of the warm environment, this enhanced skin blood flow allows heat to dissipate rapidly into the cooler air, leading to a drop in core body temperature,” explains Shahab Haghayegh, PhD, a sleep researcher at Harvard Medical School.

A review of studies found that bathing in warm water (between 104°F and 108.5°F) one to two hours before bed helped participants fall asleep more quickly. Even a quick 10-minute shower can trigger this effect.

2. It Boosts Sleep Quality

Not only can a warm pre-bed shower help you fall asleep faster, but it also improves sleep efficiency how much time you actually spend sleeping while in bed. This is because the cooling effect post-shower helps your body reach the lower core temperature needed for deep, restorative sleep.

3. It Supports Brain Function and Energy Levels

A good night’s sleep enhances cognitive abilities like memory, decision-making, and creativity, says Emily Manoogian, PhD, a circadian rhythm expert at The Salk Institute for Biological Studies. Taking a shower at the right time can help you start the next day feeling sharper and more focused.

Bathing before bed can also serve as a calming ritual that signals to your body that it's time to wind down, especially when paired with other relaxing activities like reading or meditating.

Are Morning Showers Bad?

Not at all. Morning showers are refreshing and can help remove sweat, oils, and bacteria accumulated overnight. If you work out in the morning, showering afterward is essential.

If you prefer morning showers, you can still enjoy the sleep benefits of warm water by adding a quick nighttime shower, bath, or even a warm foot soak before bed.

Key Takeaways

• A warm shower 1–2 hours before bedtime can help you fall asleep faster and sleep more soundly.

• The ideal water temperature is between 104°F and 108.5°F.

• Morning showers are still great for hygiene and a fresh start to the day, but an evening shower may help optimize sleep.

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