If you want to fall asleep faster, a well-timed evening shower could help. Sleep medicine expert and clinical psychologist Dr. Michael Breus has explained when it’s best to time your shower to promote relaxation.
Posting on TikTok as @thesleepdoctor, he asked viewers: “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.”
Dr Breus continued: “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. 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.”
When you’re trying to get to sleep faster, Dr Breus also suggests trying mindful meditation, focusing on slowing your breathing, and lowering the thermostat before you go to sleep.
On the Sleep Doctor website, the expert explained why adjusting your thermostat could be helpful. He shared: “Research suggests that room temperature can have an impact on sleep. 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.”
You don’t necessarily need to adjust your thermostat or use air conditioning if you like the tip. As the expert pointed out, you can also open doors and windows, use a fan, or cover your windows with dark curtains to reduce the temperature in your bedroom.
If you regularly have problems sleeping, you may be experiencing insomnia. The NHS says you should speak to your GP if changing your sleeping habits has not helped your insomnia, you’ve had trouble sleeping for months, or your insomnia is affecting your daily life in a way that makes it hard for you to cope.