Want to sleep better tonight? Try this shower temperature
Best time to shower during hot weather revealed (photo: Magnific)
Taking an evening shower during hot weather can be a simple way to improve your sleep, but timing matters just as much as the shower itself. When done at the right time, it helps your body cool down more effectively, fall asleep faster, and sleep more comfortably, even on the hottest nights, according to Good Housekeeping.
Best water temperature
It may seem logical to take an ice-cold shower before bed when it's hot outside. However, that refreshing rinse could actually be one of the reasons you're struggling to fall asleep.
A warm shower helps the body cool down before bedtime more effectively than a cold one. Warm water allows your core body temperature to drop gradually rather than all at once.
A very cold shower may feel refreshing, but it can trigger the body's stress response and cause blood vessels to constrict. Once your body warms back up, you may end up feeling even hotter.
Aim for warm water at around 40°C. Water that's too hot can leave you feeling energized and make it harder to fall asleep, while comfortably warm water helps relax your muscles without overheating your body.
Finish your shower with about 30 seconds of cool—not cold—water. This gradual temperature change can help kick-start your body's natural cooling process even more effectively.
When to shower
Taking a shower before bed can make it easier to fall asleep, especially during hot weather. Cooling the body is a key step in triggering the body's natural sleep mechanisms. A shower can also become part of a calming bedtime routine, signaling to your brain that it's time to relax and prepare for sleep.
Try to shower 60 to 90 minutes before bedtime. This gives your body enough time to cool down naturally, signaling that it's time to sleep.
A morning shower may help you feel more alert for the day ahead, but an evening shower offers more benefits for better sleep.
Habits to avoid if you want better sleep
Avoid showering immediately before bed. Your body needs time to release the heat absorbed during the shower. Try to finish showering at least 60 to 90 minutes before going to sleep.
Avoid using heavy lotions. Thick creams can create a barrier that reduces the skin's ability to release heat through evaporation, making you feel warmer. If needed, choose a lightweight, water-based moisturizer instead.
Dry your body thoroughly. In humid conditions, leftover moisture on the skin can leave you feeling sticky and interfere with sleep.
Avoid showering too frequently. Your choice of body wash also matters. Frequent washing can dry out and irritate your skin, especially when you're sweating more during hot weather.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
