Taking a Warm Shower Before Retiring - Could This Potentially Improve Sleep Quality? I Ponder Over the Expert Opinions on It.
A hot shower before bed can be a game-changer for those seeking to improve their sleep quality. This simple routine, favoured by stylish sleep experts, offers a host of benefits supported by recent scientific findings and sleep specialists.
The relaxing warmth of a hot shower helps to ease physical tension, relaxing muscles and providing a sense of calm. This, in turn, triggers a parasympathetic response that slows the heart rate, encouraging relaxation and reducing feelings of anxiety or restlessness before bed.
Moreover, the heat from a hot shower causes the body to experience a drop in core temperature as heat moves to the skin's surface, mimicking the natural temperature decline that precedes sleep. This temperature shift signals the body to prepare for sleep, helping you fall asleep faster and enjoy deeper rest.
Taking a hot shower at the same time each night can also act as a mental cue, establishing a routine that signals your body that it’s time to wind down. This consistency strengthens your overall sleep routine, providing a psychological boost to your sleep habits.
Research suggests that showering or soaking in hot water at a temperature above your average body temperature (around 100-104°F) about 90 minutes to two hours before bedtime is ideal. This timing allows your core temperature to decrease adequately, supporting falling asleep faster and better sleep quality.
Sleep expert Kenny Timper, a staff writer at Sleepopolis and a certified sleep science coach who tests various sleep-related products, agrees that a hot shower before bed can help sleep better, but only for those who do not tend to overheat at night.
Products like the Ritual of Jing Sleep Essentials Duo Set, featuring a foaming shower gel and hand mask, can also enhance this relaxing pre-bedtime routine with soothing scents that promote sleep.
Riley Otis, another staff writer and certified sleep science coach who specialises in mattress testing and reviews, states that a hot shower taken about 60 to 90 minutes before sleep can help improve sleep quality.
Frankincense, Lavender, and Marjoram are noted as the best bedding colours for sleep, creating an environment that whispers sweet dreams, like the deep navy blue colour of the Slip sleep mask, another favourite among stylish sleep experts.
In summary, a hot shower before bed combines physical relaxation with a thermoregulatory effect and a psychological cue, all of which contribute to improved sleep onset and quality. So, the next time you're struggling to sleep, consider a relaxing hot shower as a simple yet effective solution.
[1] National Sleep Foundation. (2018). Hot Showers and Sleep. Retrieved from https://www.sleepfoundation.org/articles/hot-showers-and-sleep [2] WebMD. (2021). How a Warm Bath Can Help You Sleep. Retrieved from https://www.webmd.com/sleep-disorders/features/how-a-warm-bath-can-help-you-sleep [3] Harvard Health Publishing. (2018). Hot baths, cool nights, and the science of sleep. Retrieved from https://www.health.harvard.edu/staying-healthy/hot-baths-cool-nights-and-the-science-of-sleep
- The calming warmth of a hot shower, supported by recent scientific findings and sleep specialists, can aid in easing physical tension and promote relaxation, contributing to better sleep quality.
- By establishing a nightly routine with a consistent shower time, one can strengthen their overall sleep routine psychologically, potentially improving their sleep habits.
- Especially when paired with soothing scents from products like the Ritual of Jing Sleep Essentials Duo Set, a hot shower can enhance the relaxation and sleep-promoting benefits of this pre-bedtime routine.
- It's worth noting that color also plays a role in creating a sleep-friendly environment, with deep navy blue and essential oils like frankincense, lavender, and marjoram being noted for their sleep-promoting properties.
