Contrary to what you might think, a hot shower before bed can be the best choice to help you fall asleep. No magic: the secret lies in the thermoregulation mechanisms of our body.
When we immerse ourselves in hot water, our body temperature temporarily increases. But it’s what happens after that makes the difference: once you get out of the shower, the body activates a natural cooling process, lowering the internal temperature. This temperature drop is exactly the signal that our body interprets as preparation for sleep.
Right time and ideal temperature
A study from the University of Texas at Austin published in Sleep Medicine Reviews revealed that the ideal timing for showering is around 90 minutes before bed, a time frame that allows the body to complete the cooling process, just in time for falling asleep.
As for the optimal water temperature, it is between 40 and 43 degrees Celsius (104-109 degrees Fahrenheit) and there is no need to stay below it for hours, because 10 minutes are enough to obtain significant benefits on the quality of sleep
Because the cold shower doesn’t work
If the goal is to sleep quickly and better, taking a cold shower before bed should be avoided. Cold water rapidly lowers body temperature, but can activate an alert response in the body, stimulating the sympathetic nervous system, which will have the opposite effect compared to what is needed to relax and prepare for sleep.
The scientific mechanism
During the circadian cycle, your body temperature naturally decreases about 0.5 to 1 degree Fahrenheit an hour before your usual sleep. Warm water stimulates the thermoregulatory system, increasing blood circulation from the inner core of the body to the extremities of the hands and feet, thus promoting efficient removal of body heat.
Concrete benefits on sleep
Research has shown that this practice can reduce the time it takes to fall asleep by approximately 36% and improve both overall sleep efficiency and the perceived quality of rest.
For anyone who has difficulty falling asleep, a hot shower scheduled at the right time can represent a natural and risk-free alternative, perfectly aligned with the biological rhythms of our body. We remind you that in the presence of sleep-related disorders you should always consult a specialist, who will be able to determine the causes and recommend any therapy.
