When it comes to creating the perfect bedtime routine, your shower temperature might play a bigger role than you think. While some swear by the soothing - or searing - warmth of a hot shower, others champion the invigorating effects of a cold rinse. But which temperature is better for sleep? Let’s dive into the benefits of hot and cold showers before bed, the science behind their impact and how to choose the right option for your nighttime needs.
Benefits of Hot Showers Before Bed
Hot showers are a long-time favourite for winding down before sleep—and for good reason. They don’t just feel comforting; they may also positively influence your body and mind as you prepare for bed.
Promotes Relaxation
The warmth of a hot shower can help relax your muscles, reduce tension and encourage mental calmness, making it an ideal choice if you’re feeling stressed or anxious after a long day.
Supports Natural Thermoregulation
A hot shower raises your core body temperature temporarily. After stepping out of the shower, your body starts to cool down quickly, mimicking the natural drop in temperature that occurs as you prepare for sleep. This cooling effect signals to your brain that it’s time to wind down.
Encourages Blood Flow
Warm water increases circulation, which may help alleviate mild aches and pains. Improved blood flow can be especially beneficial if discomfort keeps you tossing and turning at night.
Creates a Soothing Ritual
Incorporating a hot shower into your nightly routine can help signal to your body that it’s time for bed. Consistent bedtime habits — showering, reading or meditation — can strengthen your overall sleep hygiene.
Benefits of Cold Showers Before Bed
While hot showers are synonymous with relaxation, cold showers offer their own set of surprising benefits. These are especially useful for those who prefer a more refreshing pre-sleep ritual.
May Reduce Body Temperature Quickly
Cold showers can cool the body rapidly, which is a beneficial option in warm climates or after physical activity. Lower body temperature is a natural cue for sleep, so a cold shower may help you get there faster.
Increases Metabolism
Cold showers may play a role in boosting your metabolism. When exposed to cold water, your body works harder to maintain its core temperature, triggering the activation of brown adipose tissue, often called brown fat. Unlike white fat, which stores energy, brown fat burns calories to generate heat, a process known as thermogenesis.
According to research, cold exposure can stimulate this metabolic activity, potentially aiding calorie burning and overall energy regulation (Source: A). While the metabolic boost from cold showers alone won’t replace other lifestyle factors like regular exercise or a balanced diet, they may provide a small, complementary benefit, especially if incorporated consistently.
For those looking for an energising addition to their routine, this metabolic kick may be another reason to consider a cold shower at night.
Can Calm Post-Exercise Inflammation
If your evenings involve a workout, a cold shower may help reduce inflammation and muscle soreness, making it easier to rest comfortably. While showering with cold water is not quite as intense, professional athletes have long relied on ice baths to ease muscle pain after intense activity. While cold showers may improve hormone levels in sedentary individuals, they can have differing effects on those who exercise regularly.
A 2015 study (Source: B) focused on high-intensity cyclists working out in warm conditions. One group was instructed to take a cold shower lasting 1 to 3 minutes after their workout, while a control group skipped the shower.
The study found that participants who took cold showers experienced faster heart rate recovery and reported feeling more comfortable than those who did not.
Stimulates Alertness Without Disrupting Sleep
Although cold showers are often associated with morning wake-ups, the brisk sensation may provide a gentle mental reset. For some, this quick jolt of alertness helps clear the mind and prepare for relaxation. According to a 2002 study (Source: C), cold exposure stimulates the sympathetic nervous system. This activation leads to the release of hormones like norepinephrine and cortisol. Norepinephrine, in particular, causes a reaction in the body’s blood vessels that helps redistribute blood to maintain warmth.
Potential Mood Boost
Exposure to cold water has been linked to the release of endorphins, the body’s feel-good hormones. Ending the day on a high note can improve your overall mood, which in turn may help you drift off more peacefully.
The Science Behind Shower Temperature and Sleep Quality
Your body’s sleep-wake cycle, or circadian rhythm, is closely tied to core body temperature. Typically, your temperature decreases slightly as bedtime approaches, helping to induce feelings of drowsiness. Showering—whether hot or cold—can influence this natural process, but they do so in different ways:
- Hot showers temporarily raise core body temperature, followed by a cooling effect once you step out. This practice can mimic your body’s pre-sleep cooling process and help you fall asleep faster.
- Cold showers lower your body temperature directly, which may also promote sleep, especially in hot weather or after vigorous activity.
Studies (Source: D) suggest that timing your shower is just as important as temperature. Aim to shower 60–90 minutes before bed for maximum sleep benefits to give your body enough time to adjust.
How long you shower can also impact your sleep quality. A 2019 systematic review (Source: E) found that taking a warm shower or bath at a temperature of 40 to 42°C for at least 10 minutes, 1 to 2 hours before bedtime, significantly improved sleep quality compared to not doing so.
Too Cold or Too Hot?
Let’s help you find the Goldilocks zone for your pre-bedtime shower.
The Risks of Water That’s Too Cold
Cold showers and cold water therapy, such as ice bath plunges, have gained popularity for their supposed health benefits, including reducing inflammation, boosting metabolism and enhancing mental resilience. The ALS Ice Bucket Challenge, which went viral as a fundraising campaign, brought widespread attention to the invigorating (and often shocking) effects of icy water.
While these methods can energise and invigorate the body, using water that’s too cold right before bed may have unintended consequences. Extremely cold water can trigger a stress response in the body, activating the sympathetic nervous system (the "fight or flight" response) and releasing adrenaline. This physiological reaction may leave you feeling more alert rather than ready for sleep, defeating the purpose of a pre-bed routine.
The Risks of Water That’s Too Hot
On the flip side, excessively hot water can cause your body temperature to rise too quickly, leading to overheating. This may disrupt your body’s natural thermoregulation, making it harder for your core temperature to drop—a process important for initiating sleep. Hot showers may also strip your skin of natural oils, potentially leading to dryness and irritation, which can cause discomfort as you settle into bed.
Finding the Right Balance
Moderation is key when deciding on shower temperature. Warm showers (around 37–40°C) can relax your muscles and support the gradual cooling of your body as you transition from the shower to your bed. Similarly, lukewarm or mildly cool water can offer a refreshing and calming effect without over-activating your system.
If you’re a fan of extreme temperatures, consider saving ice baths or scalding showers for earlier in the day when their effects on alertness and energy can be put to better use.
Choosing the Right Shower Temperature for You
The choice between a hot or cold shower ultimately depends on your individual preferences and needs. Here are some tips that might be useful:
Consider Hot Showers If:
- You struggle with stress or muscle tension at night.
- You want to establish a calming bedtime routine.
- You’re in a cooler climate and need to warm up before bed.
Consider Cold Showers If:
- You tend to feel overheated at night or live in a warm climate.
- You’ve just finished an evening workout and need to cool down.
- You enjoy a refreshing, invigorating sensation before sleep.
Additional Tips for Better Sleep
No matter your shower preference, these tips can enhance your sleep routine and may help you drift off:
Stick to a Consistent Bedtime Schedule
Going to bed and waking up at the same time each day strengthens your circadian rhythm, which may help you fall asleep faster and wake up feeling refreshed.
Create a Relaxing Sleep Environment
Dim the lights, reduce noise and set your bedroom to a cool, comfortable temperature. A calming environment promotes deeper, more restful sleep.
Avoid Heavy Meals and Stimulants Before Bed
Caffeine, alcohol and heavy meals can disrupt your ability to fall asleep. Stick to light snacks and calming herbal teas in the evening.
Incorporate Breathing Exercises
Deep breathing or meditation can help calm the mind and prepare you for sleep. Pair this with a hot or cold shower for a well-rounded bedtime routine.
Which Shower Temperature Will You Choose?
Both hot and cold showers have their own unique benefits, so there’s no one-size-fits-all answer. Experiment with different temperatures to find what works best for your body and your sleep needs. Regardless of your choice, combining your shower with other healthy bedtime habits can make a difference in achieving restful, rejuvenating sleep.
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