Doctor reveals exact time to have a shower & keep cool at night during hot weather & it’ll help you drift off easier too
WITH temperatures set to soar across the UK, many people may experience the familiar struggle with falling asleep in the heat.
According to a doctor, the best strategy may be having a tactical shower at a very specific time and temperature.
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.
And Emily Robertson, from , said the key is to “time is just right.”
She explained: “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.
More on sleep
“Think of it as setting your internal sleep timer.”
And while it is tempting to opt for a cold shower, it turns out that a warm one may be best.
Dr Bhavini Shah, a GP at LloydsPharmacy Online Doctor, claims that a warm (not hot) shower before bed helps your body cool down naturally - a vital part of falling asleep during a heatwave.
She explained: “Incorporating a 10-15 minute warm shower about an hour before bedtime may improve sleep quality.
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“It's a simple, medication-free way to enhance your sleep routine.
“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.”
But what is the perfect temperature to aim for?
Keep it warm, not scorching
Emily claimed: “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
The professional added: “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.”
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Make it a sleep signal
You should also aim to have your shower at the same time each night as part of your wind-down routine.
She explained: “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 and tricks for winding down for sleep before bed
EMILY Robertson, from Mira Showers, shared their top sleep hacks, particularly for during hot weather.
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.