Why Cold Showers on Hot Summer Nights May Keep You Awake

When summer nights feel unbearably hot, it's a struggle to fall asleep. Your first thought might be to jump into a cold shower for relief. But that icy rinse might actually be sabotaging your sleep.

The Problem with Cold Showers at Night

According to sleep experts, a cold or even cool shower before bed can stimulate your body instead of calming it. As a sleep expert at Bed Kingdom, Ashley Hainsworth, explains, cold water can trigger a state of alertness. This is because it:

• Boosts circulation

• Triggers a release of adrenaline

• Activates your body’s fight-or-flight response

All of these effects prepare your body for action, not for rest. The benefits of a cold shower, like revitalizing skin and boosting energy, are much better suited for the morning.

The Sleep-Friendly Alternative: A Warm Shower

Unlike cold water, a warm or hot shower before bed can actually help you fall asleep. Here’s why:

A warm shower slightly raises your core body temperature. When you get out, your body naturally cools down, especially through your hands and feet. This drop in temperature signals to your brain that it's time to sleep.

Other Ways to Cool Down for Better Sleep

If you don't want to take a warm shower on a hot night, try these simple ways to stay cool:

• Chill Your Socks: Put a pair of socks in the fridge for about 30 minutes before bed. Wearing cold socks can help lower your core temperature.

• Wear Light, Breathable Sleepwear: Choose fabrics like cotton, bamboo, or linen. They wick away moisture and allow for better airflow, unlike synthetic materials that trap heat.

• Freeze Your Pillowcase: Place your pillowcase in a sealed bag and put it in the freezer for about 30 minutes before bed. This gives you a cool, refreshing surface to rest your head on.

• Stay Hydrated: Drink plenty of water throughout the day. A hydrated body regulates its temperature better, so you'll be less likely to wake up feeling thirsty or overheated.

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Final Thoughts

While they offer a feeling of quick relief, cold showers at night can backfire and make it harder to relax and fall asleep. By making a few smart adjustments to your evening routine, you can effectively beat the summer heat and enjoy a restful night's sleep.