Just shower! It helps us relax physically and emotionally. When we’re less stressed, we sleep better. It boosts the production of melatonin – the sleep hormone.

Did you know that just taking a shower 30 minutes before bed can make a huge difference in your sleep quality? It’s not just the sweat and dirt that you’re washing away when you shower, but there’s more to it. Have you noticed when you’re very tensed and you take a shower, you feel completely refreshed as if the burden has been taken away from you? Various control group studies conducted by researchers around the world have shown that showering considerably reduces stress, fatigue, pain and improves skin texture and perceived mood.

To understand why showers help with sleep, we have to understand what role temperature plays.

Our core body temperature fluctuates with the circadian rhythm, throughout the day. The circadian rhythm controls our sleep-wake cycle. Our mind relies on our body temperature to determine when to sleep or wake up. At night when the temperature drops, our brain thinks it’s time to sleep and releases melatonin- the sleep hormone. Our body temperature reaches its lowest during early mornings, then starts rising again, signalling our brain to awake

Body temperature fluctuations with circadian rhythm

Cold showers help regulate body temperature

Even though the thought of a cold shower at night isn’t very pleasing, a cold shower effortlessly brings down our body temperature.

The flip side helps too – turn up the heat

Warm water increases our body temperature, and then when we step out of the shower, it quickly evaporates and cools us down, signalling our brain that it’s time to sleep.

The rapid cool down is the biggest reason why a shower at night can help you sleep.

What are the dos and don’ts?

Hop in the shower at least 30 minutes before bedtime, wash away everything you may have collected during the day and prepare for a night of deep, restful sleep. Make sure the water is neither too hot nor too cold. Also, your sheets will thank you for not dumping the entire day’s dirt on them. If you want to test this and find out exactly how big a difference this little trick makes in the quality of your sleep, track your sleep with Dozee.


This article is for informational purposes only and is not a substitute for medical advice or treatment. Dozee is not a medical device. It is not designed or intended for use in diagnosis, prevention or cure of any disorder or illness