Dr Michael Breus, a sleep medicine expert, broke down the science behind the best time to plan your evening shower
A well-timed shower or bath could help you fall asleep next time you’re struggling to drift off. Sleep medicine expert and clinical psychologist Dr Michael Breus shared an informative video on TikTok explaining the best time to plan your evening shower to improve your rest.
Posting as @thesleepdoctor, he said: “Have you ever had a long day and then taken a shower right before bed? My hunch is that you probably had an easier time falling asleep. Some of that could have been from the long day, of course, but we know that warm showers or baths before bed can trigger changes in a person’s body temperature that promote relaxation and sleepiness.”
He continued: “In fact, studies have shown that ten minutes in a warm bath or shower within two hours of your bedtime have improved overall sleep quality.”
Other tips Dr Breus recommends to help you fall asleep faster include trying mindful meditation, focusing on slowing your breathing, and lowering the thermostat before you go to sleep.
On the Sleep Doctor website, Dr Breus explained how adjusting your thermostat could improve your sleep. He said: “Research suggests that room temperature can have an impact on sleep.”
Dr Breus continued: “Body temperatures drop when people fall asleep, and in order to balance this reduction in temperature, most people use bedding to create a warm ‘microclimate’ around their body. A cooler room temperature can encourage a sleeper to curl up under a blanket, which warms the skin and accelerates the process of falling asleep.”
Of course, not everyone wants to lower the thermostat in the winter or use air conditioning in warmer months. Alternatively, you can also help to reduce the temperature in your bedroom by opening doors and windows, covering your windows with dark curtains, or using a fan, the expert said.