There is no single shower that is best for everyone. Hot water usually suits the evening, because it relaxes and may help you fall asleep more easily. Cold water suits the morning, because it wakes you up and gives a sense of freshness. The choice depends on what you need at that time and on how your body handles the temperature. Below you can see what each one may offer and when it is worth being careful.
The benefits of a hot shower
Hot water is linked to relaxation and well-being, which is why many people prefer it in the evening or on cold days.
- Sleep. Studies show that a hot shower or bath a little while before bed may help many people fall asleep faster. The feeling of comfort it leaves already feels like bed.
- Relaxation. After a tiring day, hot water may help you calm down and let go of tension.
- Muscles. After exercise or a hard day at work, heat may help muscles relax and reduce the feeling of pain and tightness.
- Breathing. Hot steam may give temporary relief when you have a blocked nose or a cold.
If muscle or joint pain persists, talk to a doctor.
The benefits of a cold shower
Cold water is linked to alertness. That is why it is usually suggested in the morning and not before sleep.
- Alertness. Cold water makes you take deeper, faster breaths and wakes you up almost at once.
- Mood. Many people say they feel more alive and in a better mood after a cold shower. Research on its effect on mood and anxiety is still limited.
- Skin. Cold temporarily constricts the vessels and pores, and the skin may look firmer and fresher.
- Immune system. Some studies have looked at whether regular cold showers help the immune system, but the evidence is not enough for us to promise it.
Hot and cold in practice
If your problem is sleep, keep hot water for the evening, a good while before you lie down, and stay in for a few minutes. Do not make it too hot: very hot water dries the skin.
If you want to wake up in the morning, try finishing your shower with a little cool water and increase gradually as far as you can bear it. Cold water is always a shock to the body, so there is no need to overdo it.
An evening shower that helps sleep
One explanation for why a hot shower helps is that, when you step out of the water, your body cools down, and this resembles the natural drop in body temperature as sleep approaches. To make use of it:
- Make the shower warm rather than scalding, and keep it short.
- Lower the lights and put screens aside after the shower.
- Keep the bedroom cool, dark and quiet.
- Take the shower at the same time every day, so it becomes part of your evening routine.
When to be careful
If you have a heart condition, a blood pressure problem or another health condition, if you are pregnant or if you are older, ask your doctor before trying very hot or very cold water. Extreme temperatures may affect blood pressure and the heart. If you feel dizzy, get out of the water at once.
If you do not know where to start, try a hot shower in the evening and a cool one in the morning for a week, and note how you sleep and how you feel. Everyone’s body responds differently and only you can see what suits you.
After the shower, the bed
A hot shower before sleep works better when a restful bed is waiting for you. If you want to see what suits the way you sleep, Sleep Match asks how you sleep and what you like and suggests mattresses.
In short
Hot in the evening for relaxation and sleep, cool or cold in the morning for alertness. Browse the mattresses too, to have a bed that carries the relaxation on.
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