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Do You Sleep Better After A Shower

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Will You Be Showering Before Bed Tonight

Should you shower before bed? Yes, we encourage you to give showering close to bedtime a try and we recommend switching to cold bath occasionally, as well. Before reading this article, taking a cold shower or even taking a shower at all before bed may have sounded a bit counterintuitive. Actually, even with all of this new information, it still may seem a little out of the ordinary, especially if you don’t live in a hot or humid climate.

So, does a cold shower before bed help you sleep? There is only one way to find out. Try it tonight, what do you have to lose?

The Case For A Morning Shower

People who love morning showers will tell you there is no better start to the day than by blasting away unruly bed hair and the crust of sleep, or for those who are particularly ambitious, wash off after a morning workout.

“Everybody in my house showered in the morning,” said Nate Martins, a writer from San Francisco. After the water heated up, “we’d all stack up like dominoes,” he said.

“Washing the sleep off, that’s something that I still do,” he said — much to the chagrin of his wife, Natalie, who’s a steadfast night showerer. “There have been times where she’s asked me to shower before bed, especially when I’ve spent a lot of time on public transit.”

For those who have a hard time waking up, a morning shower can make a big difference, said Dr. Janet K. Kennedy, a clinical psychologist and sleep expert in New York. It can boost alertness, she said, but she recommends a somewhat cooler, not cold, shower to avoid raising your body temperature dramatically.

Why Youre Not Sleeping Well

In a perfect world, every adult would get somewhere between seven to nine hours of sleep a night — the amount that experts say is needed for maximum health. But that doesn’t always happen. Approximately 65 percent of Americans report experiencing a sleep problem at least a few times each week. But work and family obligations don’t go away just because you’ve wrestled with the night before. If getting through a day with just a few hours of sleep is inevitable, check out these tips to help you feel better until you can hit the hay.

Relaxes The Body And Mind

Other than getting a massage or enjoying intimate time with a partner, there’s nothing more relaxing than a warm bath at night. It relaxes sore muscles, eases the pain in joints, and improves oxygen and blood flow.

Plus, there’s a psychological benefit to washing off all the stress and trouble of the day and crawling into bed with crisp sheets and a clean body.

May Boost Your Immune System

Take a shower before bed to help you sleep better

To test the theory that cold showers boost the immune system, randomized more than 3,000 participants to four trial groups: one group took hot showers only, while three groups took hot showers and included a blast of cold water for 30, 60, or 90 seconds at the end of their shower.

At the study’s conclusion, the researchers measured factors like reported illness and sick days over 30 days. They found that those who included any blast of cold water during their shower had a 29 percent reduction in sick days than those who took hot showers only.

Interestingly, the participants didn’t report that they were sick over fewer days, just that their symptoms weren’t as intense, so they were able to work. The researchers theorized the cold water may have helped reduce the intensity of their perceived symptoms

Why You Should Shower Before Going To Bed

If you have trouble falling asleep, taking a warm bath can be beneficial. Adequate sleep comes with many benefits, from reduced stress and increased productivity to improved immune system health and lower risk of disease. Therefore, timing your shower to optimize your sleep can significantly improve your overall health.

People who struggle with insomnia tend to have higher core body temperatures than people who fall asleep at ease. This makes it much harder for people suffering from poor sleep to relax and go to sleep.

A lack of decline in body temperature acts as a signal for the brain that the metabolic pathways in your body are still active, and your body needs to stay awake for them.

Therefore, if you have insomnia or the occasional toss-and-turn, and nothing else has worked for you, consider taking early evening showers.

Why You Should Always Take A Warm Shower Before Bed

“Your circadian rhythm, which is your sleep-wake cycle, is guided by your body temperature and light,” says sleep specialist Whitney Roban, PhD. “You want your body temperature to decrease in order for melatonin to increase. When you get out of a hot shower, your body temperature is going to drop, and your melatonin is going to the production of your melatonin is going to increase. And that will help you feel sleepy.”

The temperature is up to you. For some, a hot shower can make them feel really sleepy. Hot showers can be energizing, so you may opt for something more on the warm side. “You don’t want to be too hot when you’re going to bed,” says sleep neurologist Temitayo Oyegbile-Chidi, MD, PhD. “You want to really be cooling off.”

Bear in mind that your body naturally starts to produce melatonin at the end of the day; a warm shower hastens the process. Additionally, the relaxation it brings also signals to your body that it’s time to sleep. “You need a really good wind-down period before bed. It really helps to set the tone, set the moment, set your brain the mindset of getting ready for bed,” says Dr. Oyegbile-Chidi.

“You don’t want to take a shower and that be your whole routine. You want to make sure that once you get out, you’re doing something, another relaxing activity before you’re going to bed,” says Dr. Roban. “Let’s say you take that shower and then you go into a bright room and go on your phone. That’s counterproductive.”

Cold Showers Increase Your Circulation

Increased circulation is one of the top reasons experts recommend cold showers.

As cold water hits your body and external limbs, it constricts circulation on the surface of your body. This causes blood in your deeper tissues to circulate at faster rates to maintain ideal body temperature.

In that sense, a cold shower has the opposite effect of a hot shower for someone with or cardiovascular disease, since exposure to cold temperatures triggers the circulatory system to reduce inflammation and can help prevent cardiovascular disease.

From Insomnia To Sexsomnia Unlocking The ‘secret World’ Of Sleep

Taking a warm bath or shower has long been associated with relaxation. But Haghayegh was more interested in scientific evidence, and wanted to see if he could optimize the soothing soak approach. An he and several colleagues conducted of the research literature on the topic, published in the August issue of Sleep Medicine Reviews, suggests that either a warm bath or shower before bed can help a person fall asleep and improve sleep quality — even in the heat of summer. And the optimum time to take one, he says, might be an hour or two before going to bed.

The method is thought to work by augmenting the body’s temperature rhythm over 24 hours. Our core body temperature changes throughout the day, as governed by an inborn body clock We tend to gradually cool by evening time, before we go to sleep. Augmenting that natural cooling of the body’s core temperature, apparently, may be a way to promote sleep.

“There’s actually good science behind this,” Matthew Walker, a neuroscientist and sleep specialist at the University of California, Berkeley, tells Allison Aubrey and the team from NPR’s Life Kit podcast episode on better sleep rituals.

That’s a far cry from Haghayegh’s three hours of extra shut-eye, but is still statistically significant, he says.

How To Take Shower According To Dermatologists

It is best to shower once a day; and twice during the hotter months. Since long showers lead to dry skin and hair, restrict your shower to five minutes or less, especially if you have a skin condition. Be mindful of the products you use — avoid harsh soaps and cleansers, and use moisturising ones.

For a quick shower, you can focus more on your underarms, groin and feet. Sometimes, just rinsing your arms and legs is enough. It is best to shower with lukewarm water if you are not comfortable with hot or cold water.

Avoid washing your hair too frequently. Twice a week should be enough. Be sure to use the right products based on your hair type. Don’t wash it too infrequently either as it can lead to dandruff.

Start at the top — wash your hair and apply the conditioner, then wash the rest of your body. If you have acne, rinse the conditioner off before you wash your body.

The Good And The Bad For Team Night

For those who struggle with insomnia, Dr. Kennedy said she’d suggest showering at night, about 90 minutes before bed. “The body naturally cools down as bedtime approaches, in sync with the circadian rhythm,” she said. “Showering artificially raises the temperature again and allows for a faster cool down, which seems to hasten sleep.”

Showering is also a good way to unwind and release muscle tension, she said, which aids sleep.

But don’t get carried away. Those long, steamy showers spent unpacking the day and draining the water heater could damage your skin.

Dr. Gary Goldenberg, a dermatologist in New York and a professor at the Icahn School of Medicine at Mount Sinai, recommends a maximum of 5- to 10-minute showers in lukewarm water for most people. Sad, I know.

“Very hot showers tend to take the oil off your skin, and tend to irritate your skin,” he said. “The longer you are in the water, the higher the chance it is going to dry your skin.”

That goes for baths too, he said.

But let us not speak of the bath people.

There’s a bonus to taking Dr. Goldenberg’s advice: Short, cooler showers are kinder to the environment — as is capturing the water that’s being wasted while you wait for it to heat up, said Mary Ann Dickinson, president of the Alliance for Water Efficiency. “There are products on the market to help people time their showers and to capture water,” she said.

The alliance’s water calculator can help you evaluate your water use.

Morning Shower Vs Night Shower: Science Of Showering

I recently came up with this question when arguing with a friend whether if it was better showering at night or in the morning. Personally, I always need to start the day with a refreshing morning shower. It’s like people who are addicted to coffee, if they don’t drink it in the mornings, they can’t operate properly. The same happens to me, if I don’t shower before starting my day, you will see me like a zombie falling asleep everywhere. Also, I can personally say that if I during the day, do any kind of activity were I get dirty or sweaty, like a sport or something then I can’t go to bed without taking a shower. So basically for me, I usually have two showers a day.

I started to research about this trendy question and I found that basically the time of the day when you shower has to do with each person’s personal and professional goals. Essentially, you should shower in the morning if:

These are the main reasons why you should take a morning shower taking in consideration your personal and professional goals, not lets take a look at the night shower goals. So,fundamentally you should take a night shower if:

 

Should I Avoid Physical Activity After Facial Plastic Surgery

Infographic: Do Hot Or Cold Showers Help You Sleep Better ...

It is important that you avoid any kind of physical activity for the first 2 weeks after your facelift. The slightest physical activity can increase the risk of the sutures accidentally coming undone.

It can also increase the risk of exacerbating the injury, which can lead to a high level of discomfort. If you have children at home, try to avoid lifting or playing with them. Also, try to sleep alone, even if you have always shared a bed with pets or a partner.

Disadvantages Of Cold Showers

Cold showers can make you feel worse if you are unwell as it can have an adverse effect on your immune system. If you already have a cold, cough or fever, you will feel colder and your body will take longer to warm up.

Wrapping Up

So whether you opt for a cold shower or hot, don’t shower for too long as it dries your skin. Avoid a hot shower if you have a heart condition. Be mindful of the products you use when you shower. While both have their advantages and disadvantages, strike a happy medium for best results.

In A Nutshell

Hot Showers Are Good For Muscle Relaxation

Being in hot water effectively helps relieve body tension and can help soothe muscle fatigue.

But, yes, beloved a hot shower does have some downsides.

However, the good news is, you don’t have to give them up completely. You just need to turn down the temperature a bit and take care of your skin afterward.

The cons of hot showers include:

  • Hot showers can dry out and irritate your skin. Schaffer says the hot water causes damage to the keratin cells that are located on the most outer layer of our skin — the epidermis. By disrupting these cells, it creates dry skin and prevents the cells from locking in moisture.
  • They can also make certain skin conditions worse. Higher temperatures make it easier for the skin to dry out and worsen conditions like .
  • Hot showers can cause you to itch. Friedman says the heat can cause mast cells to release their contents in the skin and cause itching.
  • They can increase your blood pressure, too. If you have problems with high blood pressure or cardiovascular disease, taking a shower that’s too hot can make these conditions worse.

How Evening Showers Affect Your Sleep

The benefits of evening showers have a lot to do with how temperature impacts the body’s chemistry. Your body temperature begins to cool as you approach bedtime. As the temperature falls, you feel more tired and drowsy because of a natural decline in your body’s metabolic activity. The cooler your body is, the slower the body does its vital activities, such as pumping blood and breathing.

Your body’s decreasing temperature is one of the primary cues that signal the body that it is time to rest. However, it can be difficult to cool down at night, especially in hot environments, where the air is at or above room temperature . One way you can take control is by taking a nice warm shower. Another is to look at ways to reduce the temperature of your bedroom.

Warm showers help decrease your body’s temperature, particularly when it’s having trouble doing so on its own. As soon as you exit your shower, your body starts to cool down. This helps prompt that tired, sleepy feeling before bedtime because the subsequent drop in the body’s internal temperature slows down metabolic activities, such as digestion, breathing, and heart rate.

Is It Better To Take A Shower At Night Or In The Morning

Ultimately, it’s up to you and what you and your body need. If you’re more worried about being able to wake up in the morning, a cold AM shower might be more effective for you. If, on the other hand, you need help winding down and getting to bed, a warm shower at night is the way to go.

If you want the best of both worlds, you can always shower twice a day. Take a cold one in the morning and a warm one at night.

Pro tip: To supercharge the energizing or relaxing effects of your shower, work in some essential oils. You can add a few drops to your shampoo or conditioner, or straight into the bath water itself. At night, opt for sleep-promoting oils like lavender, ylang ylang, or sandalwood. If you shower in the morning, choose an energizing citrus scent instead.

Why Not The Best Of Both Worlds

One possible compromise: showering twice a day.

Caroline Bottger, a content marketing manager from New York, says that while she usually showers in the morning, she will sometimes shower twice, a decision influenced by her father, who grew up in the tropics and had that habit.

Doing so twice a day is generally fine for your skin and scalp, Dr. Goldenberg said, as long as both showers are quick and you don’t have severe eczema or dermatitis.

If you go to the gym after work or if you work outside, “obviously you want to shower before you go to bed because there’s a lot of sweat — bacteria can cause acne,” he said. “And it stinks.”

Heath Williams, an associate marketing director from Brooklyn, regularly showers twice a day, a habit he developed after college, when he was a schoolteacher.

“So many germs are floating around schools, and you’re on feet moving around all day, so a shower after felt like a necessity,” he said.

And for those contrarians, there’s also a case for showering midday. If you live in an apartment building where the water temperature fluctuates wildly, you might benefit from showering at off-peak hours, said Mr. Kraus, the plumber.

The Definitive Answer Has Been Revealed

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It’s an issue almost as divisive as putting milk in first when making a cup of tea: Is it better to shower in the morning or the evening?

Those in the former camp wax lyrical about the energising effects of a shower and argue a bracing blast of water wakes them up for the day.

But those of us who prefer to end the day with a relaxing hot shower say they couldn’t possibly get into bed dirty and they sleep much better as a result.

Whats The Latest Time I Should Shower To Improve Sleep

If you can’t sleep after taking a shower, chances are you’re doing something wrong with the timing, temperature, or length of your shower.

To enjoy the sleep-inducing benefits of evening showers, timing is vital. It’s recommended that you take your nighttime shower 90 minutes before going to bed to allow enough time for your body to cool down before you hit the bed.

However, if you’re tossing and turning through the night, a 3 a.m. shower will probably not do much to help you fall asleep. In this case, consider a change in the environment by leaving your room and entering a quiet, dark space. Spend some time here meditating, reading a book, or writing in your journal. As soon as you feel sleepy, return to bed and try going to sleep again.

Bedtime Behaviors That Will Help You Sleep

How to Sleep Better at Night and Regain Your Energy ...

  • No one likes to toss and turn all night, or even worse, struggle with outright insomnia.
  • There are things you can do to help get a better night’s rest. A consistent wind-down routine every day can help you fall asleep more quickly and reliably.
  • Try any or all of the following relaxing behaviors just before bedtime to ensure a more restful night.

How Warm Showers Make You Feel More Relaxed

According to a study published in the Journal of Sleep Research, warm water also dilates your blood vessels, causing more blood and oxygen to enter the tensed muscles throughout your body. This releases muscle tension and helps the body enter a deeper stage of relaxation and comfort, signaling the brain that it’s time to prepare for sleep. Taking nighttime showers also lowers the release of cortisol in the body, allowing you to wind down and fall asleep faster.

A study published in the Journal of Physical Anthropology analyzed the effects of taking a daily shower before bed among nine women. Each participant was assigned to one out of three sleep conditions:

  • Going right to sleep after bathing
  • Going to sleep after a hot footbath
  • Going to bed without either of the above

Results showed that women in the first two groups could fall asleep much faster than participants who didn’t bathe before going to bed. This lead to researchers recommending daily showers and a hot foot bath before going to bed to promote quality sleep.

However, it’s up to you whether you listen to these sleep signals and decide to go to sleep when your body tells you to. Taking a shower at 10:00 pm and having sugar-laden snacks, alcohol, or high-energy drinks isn’t going to help you transition to sleep mode smoothly. Alcohol, sugar, and caffeine can wreak havoc in your biological clock, causing you to stay up late in the night or wake up frequently during your sleep.

Be Intentional About Sunlight Exposure

Our circadian rhythm , or internal body clock, is heavily impacted by light exposure. Sunlight makes us more alert and suppresses the production of , a hormone that makes us sleepy. For this reason, being intentional about when you receive sunlight exposure can help you shape when you feel tired and want to sleep.

In the summer months, the Northern Hemisphere experiences extended hours of daylight. The summer solstice is the longest day of the year, or the day with the most hours of sunlight. As a result, many people find that the sun begins shining earlier in the summer than they would like to wake up.

To keep sunlight from waking you up earlier than you’d like during summertime, consider investing in blackout curtains. Blackout curtains help block outside light. Alternatively, an eye mask can block out unwanted light exposure as the sun rises.

Lowers Your Core Body Temperature

Here’s a fun fact: our bodies are controlled by a 24-hour master clock called a circadian rhythm. This clock tells us when it’s time to wake up, time for bed, and even when to eat. It’s responsible for hormone levels, bodily functions, and more. At night, it sends signals to our body that it’s time for bed. One way it does this is by lowering our core temperature by about a degree.

So, how does this relate to showering? When you take a warm bath or shower, you’ll aid in the process of regulating the ideal temperature for sleep. While you may get a temporary spike when you’re in the warm water, your body will cool down as soon as you leave the water and towel off. If your shower was too hot though, you might need to give yourself about 60 to 90 minutes to cool down after.

For all you overachievers out there, you may think that a cold shower will speed along the process of cooling down, and that can be true up to a point. Cold showers have a stimulating effect, so reserve your ice baths for the morning hours. However, if you opt for a water temperature on the cooler end of the spectrum, and you’ll still get the benefits.

#3 Anxiety And Tension Relieving

After a long day at work and all the stress that comes with it, most of us will have a stiff neck, headaches and shoulder pain. These are some of the things that will prevent you from enjoying that restful and peaceful sleep. However, taking a warm shower before bed will improve blood circulation by dilating the blood vessel, and this will, in turn, soothe the muscles and help the body relax. Apart from this, research also proves that warm water can contribute to reducing anxiety and clearing the mind. And so if you are worried about that important meeting that you have tomorrow then a hot shower will help get rid of some of the anxiety so that you can get some sleep.


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