Skip to main content
  1. Home
  2. Health and Fitness

A doctor explains why a warm shower before bed might help you sleep

Warm showers at night for the win: Why one doctor says they're a tool for sleep quality improvement

BethAnn Mayer
By

A doctor may have the answer for how to sleep better, and counting sheep is not required. And, like so many people these days, he took to TikTok to share the genius advice.

The hot tip comes from Dr. Karan Rajan swears by hot showers.

@dr.karanr

Warm vs cold showers #coldshower #sleep #lifehack

♬ Cornfield Chase – Dorian Marko

“Having a warm shower before bed paradoxically cools your core body temperature,” he said in a recent video posted to TikTok, where he has about 5 million followers.

Recommended Videos

The news may not be too cool for people who are on team day showers — and what does core body temperature have to do with anything, anyway? Dr. Rajan continued.

“You need a lower core temperature before you go to sleep as it lowers the sleep threshold,” Dr. Rajan explained.

That doesn’t mean day showers are off the table — in fact, you may want to consider swapping them for a cup of Joe.

“Conversely, if you have a cold shower in the morning, it will make you more alert because it will raise your body temperature…it fits in with our circadian cues,” Dr. Rajan said.

Social media, including TikTok, isn’t always a hub of accurate information, but science seems to support Dr. Rajan’s advice. A 2019 meta-analysis of 17 studies indicated that a warm shower before bed could improve sleep.

Some commenters provided anecdotal evidence in favor of following the advice.

“100% true. I’ve done this for over 30 years,” commented one TikToker.

“This is why babies have a good sleep after bathing. [It’s] instantly soothing,” pointed out someone else.

“It makes sense why I’m…sleepy after showering,” said another.

Still, others swear by cold night showers.

“I literally do the opposite,” said a TikToker.

Hey — whatever works, and news that cold showers help may come as good news to multiple followers who commented that it’s too pricey to take a hot shower these days.

If a warm shower isn’t cutting it, you may want to look into other advice on how to sleep better. Some more expert-backed advice includes:

  • Stick to a schedule, including a consistent wake and bedtime — even on the weekends.
  • Have a routine. Just like a baby, adults can benefit from a bedtime routine that may include shaving, moisturizing, and a hot shower. 
  • Try meditation.
  • Turn on soothing music.
  • Check your mattress — it may be time for an upgrade.

Experts also say your daytime habits can affect nighttime sleep. Be sure to:

  • Get outside for sunlight to cue your circadian rhythm.
  • Exercise, but not four hours or less before bed.
  • Minimize consumption of caffeine and alcohol.

Finally, it’s essential to find what works for you. Perhaps that’s a warm shower or a cold one. Maybe it’s a cup of tea and music or meditation. Sleep is essential for physical and mental health. If you’re struggling, talk to a doctor — preferably in real life instead of TikTok. They can help you find resources and develop strategies that help you catch Zzzs. 

Editors' Recommendations

Topics
BethAnn Mayer
BethAnn Mayer
Contributor
Beth Ann's work has appeared on healthline.com and parents.com. In her spare time, you can find her running (either marathons…
These foods high in melatonin will help you sleep better
Get a better sleep naturally by eating these 9 melatonin foods
Hands holding wine grapes.

Getting a quality night's sleep becomes more and more of a challenge as we age. Some of us have tried blackout curtains, sleep masks, weighted blankets, or any number of supplements promising better rest. If you're looking for an all-natural solution, though, melatonin is the way to go. Melatonin is a hormone produced naturally in the pineal gland in the brain. Among several functions, melatonin plays a key role in regulating the body’s circadian rhythms, or sleep-wake cycles. Accordingly, the pineal gland produces more melatonin when the sun goes down, and levels dip at daybreak. Foods high in melatonin or even melatonin supplements are a popular way to increase the concentration of melatonin and possibly improve the quality and quantity of sleep.
Melatonin supplements are typically non-habit-forming and safe for adults and children in doses of around 0.5 to 5 milligrams. However, melatonin supplements may cause drowsiness, nausea, and dizziness, and they can interfere with certain medications.

Fortunately, if you’re looking to support your body’s own natural melatonin levels but you don’t want to rely on supplements, there are several sleep-aid foods that contain melatonin. Adding any of these foods high in melatonin to your dinner plate or bedtime snack routine may help regulate your sleep patterns over time and help you get more restful sleep. Though little nutritional data exists about the specific concentration of melatonin in different foods, the following foods are known to be particularly high in melatonin.

Read more
Everything you need to know before you get a barrel sauna
Are barrel saunas worth it? That depends on you. Here's what to know about them first.
Grandview Barrel Sauna

The sauna likely originated two centuries ago in Finland as a way for field workers to relax and ease sore muscles.

Saunas at health clubs and spas remain popular today for the same uses — plus purported weight loss benefits. Hitting a sauna isn’t exactly a fly-by-night or questionable wellness trend, like supplements or fad diets.

Read more
Want to build muscle? A doctor says you should eat these foods
If you're looking to bulk up those biceps, these are the foods you should be eating
Fish fillets, chicken meat, and red meat on top of distressed white cutting boards along with nuts, cheese, dairy, and eggs.

The world of nutrition and muscle growth can be a terribly confusing one. Between the madness of the latest trends in health, fad diets, the newest "must have" workout gear, and toxic weight-loss culture, it's easy to want to throw in the towel and reach for a box of Twinkies. But tucked in, hidden in all of this confusion, there are some things about fitness and muscle growth that are just always true. The biggest truth of them all is that abs really are made in the kitchen. You can work yourself into a frenzy with a fancy gym membership, but without proper nutrition, your body is just running on toxic fumes.

Muscle building requires a good balance of proteins, carbohydrates, and healthy fats. Dr. Noel Abood, co-founder of Re:vitalize Weight Loss, shared with us his expert advice on the top foods one should be eating for ultimate muscle growth. So if you've been frustrated with the results of your workout routine, or are looking to bulge those biceps a bit more, here are some of the foods you'll want to add these items to your grocery list.

Read more