Brits are being advised to incorporate a 30-second lukewarm shower into their nightly routine to enhance sleep quality, particularly during hot weather. The simple adjustment, recommended by experts, can help lower core body temperature and trigger natural sleep mechanisms.
Why a Lukewarm Shower Works
Brian Toward, CEO of Wholesale Domestic, explains that while cold showers may seem refreshing, they can actually hinder cooling. "When you're exposed to very cold water, your blood vessels constrict in a process known as vasoconstriction. This reduces blood flow to the skin, which is where your body naturally releases heat." He adds that extremely cold water can trick the body into retaining heat, making you feel warmer longer. Instead, a lukewarm or mildly cool shower gradually lowers body temperature without this counterproductive effect.
Expert Recommendations
GoodHouseKeeping experts suggest limiting the cool shower to about 30 seconds. "Ending your shower with about 30 seconds of cool, but not cold, water should help kickstart your body's natural cooling process even faster," they note. This gentle temperature drop helps regulate body temperature before sleep.
Sleep Benefits
Sleep expert Sammy Margo highlights the broader benefits: "Showering before bed may help you fall asleep more easily, particularly during warmer weather. By cooling your body, it works by helping to lower your core temperature when you step out of the shower, which is a key step in triggering the body's natural sleep mechanisms." She adds that a shower can become part of a calming bedtime routine, signaling to the brain that it's time to wind down.
Practical Tips
For best results, the shower should be lukewarm—not cold—and limited to 30 seconds. This approach avoids vasoconstriction and supports gradual cooling. The same principle applies to baths, where a lukewarm soak is more effective than a cold one. Incorporating this ritual can be especially helpful during heatwaves, when sleep is often disrupted by high temperatures.
