Want to sleep better? The answer might be as simple as changing when you shower, according to recent research from Mira Showers.
Studies suggest that taking a shower before bedtime can significantly improve sleep quality, helping people fall asleep faster and enjoy deeper rest throughout the night.
Mira Showers recently surveyed 500 Brits about their shower habits, revealing that over half take a shower in the morning, with 47% showering in the evening. Despite this, 57% admit that taking a shower before bed does actually help them sleep better.
To find out more, Mira Showers partnered with GP, Dr Bhavini Shah, from LloydsPharmacy Online Doctor to explain the science behind this phenomenon.
How does a warm shower improve sleep quality?
Dr Bhavini Shah, GP at LloydsPharmacy Online Doctor explains:
“Research increasingly indicates that taking a hot shower or bath before bed can enhance sleep quality. As bedtime approaches, the body’s core temperature naturally drops while the skin temperature of the hands and feet rises. Scientists suggest that warm water immersion supports this natural thermoregulation process, leading to improved sleep.. The warm water may also help relax your muscles and calm your mind, reducing physical tension and mental stress that might keep you awake.
“Incorporating a 10-15 minute warm shower about an hour before bedtime may improve sleep quality. It’s a simple, medication-free way to enhance your sleep routine.”
Is there a perfect bedtime routine?
Emily Robertson from Mira Showers provides practical advice on creating the perfect pre-bedtime shower routine.
Time it just right
“Shower about 60-90 minutes before you plan to sleep. This gives your body the perfect amount of time to cool down naturally, which signals to your brain that it’s bedtime. Think of it as setting your internal sleep timer.”
Keep it warm, not scorching
“Aim for warm water around 40°C – that’s like the temperature of a nice cup of tea.When water is too hot, it can actually energise you and make falling asleep harder, while this warm (not hot) temperature helps your muscles relax without overheating your system.”
Try the cool-down finale
“End with about 30 seconds of cool, but not cold water. This gentle temperature drop helps kickstart your body’s natural cooling process even faster.”
Make it a sleep signal
“Have your shower at the same time each night as part of your wind-down routine. Your body loves patterns – when you shower consistently before bed, your brain starts to recognise this as a cue that sleep time is approaching, making it easier to drift off when your head hits the pillow.”
Top tips for winding down before bed
Wind down with purpose
“About an hour before bed, start dimming lights around your home. This signals to your brain that it’s time to produce melatonin, your natural sleep hormone. Think of it as helping your body shift gears from “daytime mode” to “sleep mode.”
Disconnect to reconnect
“Put away phones, tablets, and laptops at least 30 minutes before bedtime. The blue light from screens tricks your brain into thinking it’s still daytime. Instead, try reading a physical book or magazine under soft lighting.”
Take a warm shower
“A 10-minute warm shower about an hour before bed helps trigger your body’s natural cooling process afterward, which makes falling asleep easier. The gentle warmth also relaxes tight muscles from your day.”
Try gentle stretching
“A few simple stretches can release physical tension. Focus on your neck, shoulders, and back – areas where we tend to hold stress. Just 5 minutes can make a big difference.”
Sip something soothing
“A small cup of caffeine-free tea like chamomile, lavender, or valerian can be a lovely ritual. Just drink it about an hour before bed so you’re not waking up for bathroom trips.”
For those interested in maximising the benefits that a pre-bedtime shower can have, Mira Showers offer a range of mixer showers with precise thermostatic control to enhance your bedtime routine.
