A hot shower or bath before bed can help you sleep
Sleep is important for both your short-term and your long-term health. Your mood, memory, and energy levels are better when you’ve slept well. Sleep also decreases the risk of many serious health issues, including heart attacks, strokes, and diabetes.
Many people would like to get better sleep, but find that it’s sometimes challenging to fall asleep. In the US, more than 1 in 7 adults have trouble falling asleep every night or on most nights.
If you regularly get into bed and then find it tough to fall asleep, there’s a simple technique that may help. Research has shown that taking a hot shower or bath late in the evening can help you to fall asleep faster.
How does taking a hot shower or bath improve sleep?
This technique works because it helps to align your body temperature with your natural circadian rhythm—the daily 24-hour rhythm that keeps you in sync with the sun. Every aspect of your body is affected by your circadian rhythm, from your brain activity to your metabolism to your body temperature. These all need to be aligned properly for you to fall asleep.
As you get closer to bedtime, your circadian rhythm triggers a natural drop in your body temperature. The change is not huge—only about a degree or two—but it’s important. This slight lowering of your body temperature is part of how your body gets prepared to shift into sleep mode.
When you take a hot shower or bath, this slightly raises your body temperature. The blood flow to your skin increases—this is why your skin tends to look a little pink when you’ve been immersed in hot water. After you get out of the shower or bath, the increased blood flow to your skin continues for a while, which helps to dissipate excess heat from your core and causes your body temperature to drop. This mimics the natural drop in body temperature that normally occurs as you approach bedtime.
The benefit to your sleep is not just theoretical. Research has shown that taking a hot shower or bath as part of your bedtime routine can help to improve sleep latency, meaning that it helps you to fall asleep faster.
How to add a hot bath or shower to your bedtime routine
The best time to take a hot shower or bath is one to two hours before bedtime. In order to get the benefit, you’ll need to allow enough time for your body temperature to drop after you get out of the hot water. Many people find it’s beneficial to start their bedtime routine with their hot shower or bath about an hour before bedtime. Afterwards, you can prepare for sleep with some relaxing, screen-free activities.
Research has shown that using a water temperature of 40 to 42.5°C (104 to 108.5°F) is effective at improving sleep. In general, this will feel very warm to hot, although not so hot that it’s scalding. You don’t have to stay in the hot water for very long—research has shown that just 10 minutes is enough, although you can choose to stay a bit longer if you’d like.
You can take either a hot shower or a hot bath. Simply choose whichever one you prefer. Some people enjoy relaxing in a bath, perhaps while reading or listening to music. Others find a shower to be more practical and soothing. The relaxation that your hot shower or bath brings will help you to mentally prepare for sleep and release the stress of the day, so choose whichever option sounds best to you.
If you’re among the millions of people who sometimes find it challenging to fall asleep, adding a hot shower or bath to your routine could make it easier for you to drift off at night. Getting better sleep can make a huge difference for your short-term and long-term health, so prioritizing it is an important investment in your well-being.
FAQs
Does taking a shower help with falling asleep?
Yes. Research shows that taking a hot shower 1–2 hours before bed can help you fall asleep faster. Hot water raises your skin temperature and increases blood flow to the surface. When you step out, that heat dissipates quickly, causing a drop in core body temperature which mimics the natural cool-down your body goes through as it prepares for sleep.
Does a hot shower make you sleepy?
It can, yes but the mechanism isn't the heat itself. A hot shower triggers a post-shower drop in core body temperature, which is the same signal your circadian rhythm uses to shift your body into sleep mode. So the sleepiness you feel after a hot shower is your body responding to that temperature drop, not the hot water directly.
Why do hot showers make me tired?
When you get out of a hot shower, the blood vessels near your skin stay dilated for a period of time, which helps your body rapidly shed heat. This causes your core body temperature to fall, and that drop is one of the key triggers for sleepiness. It's the same process your body initiates naturally as part of your circadian rhythm each evening.
When is the best time to take a hot shower before bed?
The optimal window is 1–2 hours before you plan to go to sleep. This gives your body enough time to complete the temperature drop after you get out. Taking a shower right before bed leaves insufficient time for this cool-down to occur and may actually delay sleep onset.
What temperature should the water be?
Research points to a water temperature of 40–42.5°C (104–108.5°F) as effective for improving sleep. This will feel very warm to hot but should not be scalding. Cooler water doesn't trigger the same degree of blood vessel dilation, so the post-shower temperature drop is less pronounced.
How long do you need to shower for it to help with sleep?
As little as 10 minutes is enough, according to research. You don't need a long soak. The key is reaching a temperature that's warm enough to increase blood flow to the skin. Staying longer is fine if you find it relaxing, but 10 minutes is the evidence-backed minimum.
Does a hot bath work the same as a hot shower for sleep?
Yes. The sleep benefit comes from the rise and subsequent fall in body temperature, which occurs whether you use a bath or a shower. A bath may even be slightly more effective since more of your body is submerged, but research supports both. Choose whichever you find more relaxing. The stress relief itself also helps prepare you for sleep.
Dr. Patricia Shelton, MD, is a medical communicator, neuroscientist, and educator with a passion for making complex medical information accessible. With a Doctor of Medicine and a Neuroscience degree from the University of Washington, she combines deep expertise with exceptional communication skills. Dr. Shelton teaches anatomy and physiology, writes on medical topics, and authored *The Yoga Doctor*. A certified yoga and meditation instructor, she champions a holistic approach to wellness and empowers audiences through clear, engaging health education.
