Why Cold Showers on Hot Summer Nights May Keep You Awake …Not Help You Sleep
When summer nights feel unbearably hot, falling asleep can be a struggle. The instinctive solution? Jumping into a cold shower for relief. But here’s the twist: that cold rinse might actually be sabotaging your sleep.
Why Cold Showers Can Disrupt Your Sleep
According to sleep experts, taking a cold or even cool shower before bed can stimulate the body instead of calming it.
Ashley Hainsworth, a sleep and bed environment expert at Bed Kingdom in the UK, warns that cold showers may trigger a heightened state of alertness. That’s because cold water:
- Boosts circulation
- Triggers adrenaline release
- Activates your body’s fight-or-flight response
All of which prepare you for action — not for rest.
Cold Showers Have Benefits — Just Not at Bedtime
Dr. Shereene Idriss Shokeen, founder of the Ocean Skin & Vein Institute in California, notes that cold showers offer real health perks, including:
- Revitalizing your skin and scalp
- Enhancing blood flow
- Promoting hair growth
- Boosting energy and mental clarity
But those same benefits make them better suited for mornings, not evenings when your body needs to wind down.
Warm Showers: The Sleep-Friendly Alternative
Unlike cold water, a warm or hot shower before bed can actually help you sleep. Here’s why:
- Warm water slightly raises your core temperature
- Afterward, your body naturally cools down, especially through your hands and feet
- This drop in temperature signals your brain that it’s time to sleep
Even better? A warm bath. It not only relaxes your muscles but also mimics the body’s natural sleep prep by encouraging heat release.
Other Natural Ways to Cool Down for Better Sleep
If warm water doesn’t appeal to you on hot nights, here are a few clever, low-effort ways to stay cool while still supporting healthy sleep:
1. Chill Your Socks
Pop a pair of socks in the fridge for 30 minutes before bed. Wearing cold socks can help lower your core temperature — especially if you usually sleep with socks on.
2. Wear Light, Breathable Sleepwear
Avoid synthetic fabrics like polyester or nylon, which trap heat. Choose cotton, bamboo, or linen — they wick moisture and promote airflow.
3. Freeze Your Pillowcase
Place your pillowcase in a sealed bag and freeze it for about 30 minutes before bed. The result? A cool, refreshing surface that eases the heat and soothes your head.
4. Stay Hydrated
Drink water throughout the day. A hydrated body regulates internal temperature better — and you’ll be less likely to wake up thirsty or overheated.
5. Rinse Off Allergens
Even a quick evening shower (not necessarily cold) can wash away pollen and outdoor allergens, especially useful for those with hay fever or sensitive skin.
Final Thoughts: Skip the Cold Showers at Night
Though they may offer quick relief, cold showers at night can backfire, making it harder to relax and fall asleep. With a few smart tweaks to your routine — and some creativity — you can beat the summer heat and enjoy a restful night’s sleep, naturally and effectively.
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