If you struggle to fall asleep or stay asleep at night, you’re not alone. According to the CDC, 1 in 3 adults in the U.S. don’t get enough sleep. But one surprisingly simple habit could help: showering before bed.
So, can taking a shower at night really help you sleep better? The answer, backed by science, is a confident yes—if done correctly.
Your body’s internal temperature plays a major role in regulating your circadian rhythm—your natural sleep-wake cycle. Normally, body temperature starts to drop about 1–2 hours before bedtime, signaling to your brain that it’s time to wind down.
A warm shower before bed helps this process by triggering a rapid cooling effect afterward. This drop in core temperature can:
Promote melatonin production (the sleep hormone)
Help you fall asleep faster
Improve sleep efficiency and depth
Research-backed tip: A 2019 meta-analysis in Sleep Medicine Reviews found that taking a warm bath or shower 1–2 hours before bed significantly improved sleep quality and helped people fall asleep an average of 10 minutes faster.
Both hot and cold showers can offer benefits—but the effects are different.
Helps lower your core body temperature after you step out
Relaxes tense muscles and reduces stress
Increases circulation and soothes your nervous system
Can stimulate alertness if taken too close to bedtime
Helps cool your body quickly if you're in a hot climate or experience night sweats
Pro Tip: For sleep, stick to a warm shower around 104–108°F, about 90 minutes before bed.
Reduces Stress and Cortisol Levels:
A calming shower can lower your stress hormones, preparing your brain for deep rest.
Improves Sleep Hygiene:
A consistent shower routine helps signal “bedtime mode” to your brain, reinforcing healthy habits.
Keeps Bedding Cleaner:
Removing sweat, oil, and allergens helps reduce nighttime itching and skin irritation—especially for people with sensitive skin or allergies.
Boosts Skin Health:
Night showers help with nighttime skin repair, especially when paired with a proper post-shower moisturizing routine.
90 minutes before bedtime
Water temp: Warm (not hot)
Duration: 5–15 minutes
This timing gives your body time to cool down naturally—helping it reach the ideal core temp for sleep (around 97–98°F).
Yes. Science clearly supports that showering before bed—especially a warm shower—can help you fall asleep faster, sleep deeper, and wake up feeling more refreshed.
But timing, temperature, and consistency matter. So if you’re struggling with sleep, this simple nightly habit might be your easiest fix yet.
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This article is for informational purposes only and is not intended as medical advice. Always consult your healthcare provider before making changes to your health or sleep routine.