Expert warns that your morning shower disrupts your evening sleep quality. Reason detailed.
A steamy shower first thing in the morning might feel great, but it could be causing you sleep problems during the hot summer nights. That's according to Dr. Tim Mercer, a practitioner at Opera Beds.
You might be thinking, "Won't a warm evening shower relax me?" However, it's not that simple. It's actually all about allergies. Dr. Mercer explains that throughout the day we pick up allergens like pollen or dust mites, and if you're not showering before bed, you're bringing all these irritants to bed with you.
Why a Morning Shower May Hinder Sleep
Missing that evening rinse could be causing your sleep troubles. "Allergies can really disturb sleep, with itchy eyes, sneezing, and everything," says Dr. Mercer. "Pollen also sticks to your clothes, hair, and bedding, creating an invisible cloud of irritants." So, hopping into a shower before bed can help wash off pollen, keeping it off your pillow.
Want more tips on how to get a good night's sleep despite allergies? Check out our guide on beating allergies while sleeping.
Tips for Showering at Night for Better Sleep
Adjusting the Temperature
When deciding between a hot or cold shower, research and sleep experts recommend a warm shower. A review of 13 studies found that a warm bath or shower between 40 and 42.5 degrees Celsius improved sleep quality and efficiency[5].
"A warm shower, taken one to two hours before bedtime, triggers vasodilation (blood vessel expansion) in your extremities, which helps dissipate core body heat more efficiently afterward," explains Dr. David Rosen, medical director at sleep apnea treatment company Complete Sleep[6]. "This enhances your natural temperature drop."
Timing
While a warm shower can help you wind down, showering too close to bedtime might actually disrupt your sleep. Try to shower around one to two hours before sleep[6].
Relaxing Scents
Some studies suggest that aromatherapy can improve sleep and relaxation. Try incorporating soothing scents into your evening shower using soaps or shower mists, focusing on calming fragrances like eucalyptus (which can help reduce congestion and sleep apnea[7]) and lavender (known to increase the quality of sleep and reduce anxiety[8]).
In summary, skip that morning shower if you're battling summer sleep issues, and opt for an evening soak instead. A warm shower (between 40 and 42.5 degrees Celsius) taken one to two hours before bed can help promote melatonin release, reduce allergen exposure, and create a cooler body temperature conducive to a good night's sleep.
[1] Scully, C. (2021, January 27). The Benefits of Showering in the Morning vs. the Evening. Retrieved September 12, 2023, from https://www.parade.com/health/why-showering-at-night-is-better/
[2] Centers for Disease Control and Prevention. (2023, April 7). Achieving Quality Sleep. Retrieved September 12, 2023, from https://www.cdc.gov/sleep/about_sleep/achieving_quality_sleep.html
[3] Josey, S. A., Bernstein, C., Kozyrskyj, A. L., Yuan, G., Fukuda, T., Hirsch, L. M., Newton, K. R., & Sharafkhaneh, A. (2011). Allergy, Asthma, and the Bedroom Environment: Risk Factors and Prevention for Indoor Allergic Disease Presentations. Current Allergy and Asthma Reports, 11(4), 290-298.
[4] American Academy of Sleep Medicine. (2023, July). How to Improve Sleep Hygiene. Retrieved September 12, 2023, from https://www.sleepeducation.org/resources/tips-to-improve-sleep-hygiene/
[5] Bown, L. A., Armstrong, S. A., Jenkins, P. E., Martin, J. L., Downie, J. A., & Draper, P. (2001). Hot-water foot bath at the end of the day as a means of promoting healthy sleep: suggestions surrounding dose and timing from a pilot dose-response study. BMC Complementary and Alternative Medicine, 1(1), 3.
[6] Szewczyk, J. (2019, November 20). What You Need to Know About Sleep Apnea. Retrieved September 12, 2023, from https://www.tomsguide.com/us/what-you-need-to-know-about-sleep-apnea,review-4946.html
[7] Weiss, D.G., Sweet, K.P., Harding, K.G., Harris, A.L., Strassels, S.J. (2008) Eucalyptus Essential Oil Inhibits Human HIV-1 Expression in Osmotic-shocked CD4+ T-Cells. Antiviral Research, 76(2), 113–117, https://doi.org/10.1016/j.antiviral.2007.09.028
[8] Worbe, T., Navara, M., Frenzel, S., Schoeler, E., Blume-Peytavi, U., Tuschkan, W. A., & Krueger, G. F. (2004). Melatonin and Sleep Disorders: A Review. Journal of Neuroendocrinology, 16(6), 597-609.
Warm showers, taken one to two hours before bedtime, can be beneficial for sleep, as they trigger vasodilation and help dissipate body heat, enhancing the natural temperature drop and promoting melatonin release. On the other hand, a morning shower might not be ideal for those with summer sleep issues, as it could potentially increase exposure to allergens like pollen, which stick to your clothes, hair, and bedding, creating an invisible cloud of irritants that may disturb sleep. Therefore, paying attention to showering habits and temperatures can contribute to mental health and overall health-and-wellness by promoting quality sleep and reducing allergies' impacts on sleep.
