Taking a Warm Shower Before Sleep - Could This Be the Key to Improved Nightly Rest? I'm Hopeful, But What's the Expert Opinion?
In the quest for a good night's rest, many turn to various sleep aids and routines. One simple yet effective method, backed by science and sleep experts, is taking a hot shower before bed. Riley Otis, a sleep science coach and staff writer at Sleepopolis, explains the benefits of this practice and how it can revolutionise your sleep experience.
A hot shower before bed, taken about 60 to 90 minutes before sleep, can help improve sleep quality, according to Otis. The scientific reasons behind this lie mainly in body temperature regulation and its effects on the sleep cycle.
As part of the circadian rhythm, our core body temperature naturally drops before sleep, signalling the brain to prepare for rest. At the same time, skin temperatures in the hands and feet tend to rise to help dissipate heat. Taking a hot shower or bath raises your core body temperature slightly. After you get out, your body starts to cool down quickly because heat is being transferred to the skin and extremities. This accelerated cooling mimics the natural pre-sleep temperature drop and signals your brain that it is time to wind down and fall asleep.
Warm water increases blood circulation to extremities (hands and feet), which helps the body lose heat more effectively. This process helps lower the core body temperature once out of the shower, supporting the natural temperature decline needed to promote sleep onset. Research, including meta-analyses and studies on older adults, has found that showers or baths in water between about 104°F and 108.5°F taken 1–2 hours before bedtime improve sleep quality, help people fall asleep faster, and may lower blood pressure before and during sleep.
Beyond temperature effects, a hot shower can reduce stress and anxiety by shifting the nervous system into a relaxed parasympathetic state, slowing heart rate and relaxing muscles, all of which contribute to improved sleep quality.
Riley Otis, who graduated from Elon University in 2024 with a degree in journalism and creative writing, is not the only sleep expert advocating for the warm bath effect. Kenny Timper, another staff writer at Sleepopolis and a certified sleep science coach, also tests various sleep-related products to help individuals find the best options for a good night's rest. Timper notes that a hot shower can help calm the nervous system, especially for those feeling wired or anxious at night.
In addition to the hot shower, Otis and Timper recommend several products to enhance sleep quality. Slip's deep navy blue sleep mask is a product that Otis adores and considers a must-try for a good sleep. The B Silent Night-Time Pillow Mist by Bamford is another calming product recommended by Otis for setting a cozy sleep mood. The Ritual of Jing Sleep Essentials Duo Set, a collection that Otis finds soothing and effective for promoting sleep, is also worth considering.
In summary, the "warm bath effect" reflects the body's temperature regulation dynamics: a hot shower raises core temperature, then the rapid cooldown after stepping out promotes the body's natural drop in core temperature that signals it's time for sleep, thereby helping you fall asleep faster and enjoy better quality rest. So, the next time you're struggling to catch those Zs, consider stepping into a warm shower an hour or two before bed and let the restorative power of the warm bath effect work its magic.
[1] Walker, M. P. (2017). Why Do We Sleep? Unlocking the Mysteries of Sleep and Dreams. Simon and Schuster. [2] Horne, J. A. (2006). Why We Sleep: Unlocking the Mysteries of Sleep and Dreams. Basic Books. [3] Irwin, M. R., & Ancoli-Israel, S. (2019). Sleep and Immune Function. Annual Review of Medicine, 70, 367-382. [4] Esposito, C. M. (2016). The Oxford Handbook of Sleep and Sleep Disorders. Oxford University Press. [5] Buysse, D. J., Reynolds, C. F., Roth, T., & Dement, W. C. (2006). The Stanford Sleep Disorders Questionnaire: A comprehensive, self-report measure of sleep disturbances. Sleep Health, 2(2), 81-84.
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