Want Better Sleep or More Energy? Time Your Showers Right

Morning or night? It’s one of the most debated bathroom routines out there, but according to sleep researchers and wellness experts, the best time to shower might depend entirely on what you want to get out of it.

If you’re struggling to fall asleep or stay asleep, switching to a warm nighttime shower could make a surprising difference. 

Time reported that research from Shahab Haghayegh, a sleep expert at Harvard Medical School, shows that a warm shower taken one to two hours before bed helps align your body’s temperature with its natural circadian rhythm. That drop in core body temperature signals to your brain that it’s time to wind down, making it easier to fall asleep and stay asleep.

“The body clock doesn’t change that easily,” Haghayegh says. “But consistent nighttime showering can help shift your bedtime earlier and improve sleep quality.”

There’s also a creative bonus. Evening showers, when your mind is less focused and more relaxed, can trigger free association, giving way to breakthrough ideas or solutions. In short, it’s the perfect environment for spontaneous thinking.

Prefer morning showers? You’re not wrong either. 

Cold morning showers, especially those paired with stimulating scents like rosemary or citrus, can kickstart alertness, improve your mood, and even enhance circulation. They also reinforce your body’s natural temperature rise after waking, which helps shake off grogginess and get you into gear faster.

For many, it’s also a matter of practicality. Morning showers tame unruly bedhead, freshen you up post-sleep, and help you start the day with focus. Meanwhile, nighttime showers may be essential for those who sweat a lot, live in polluted areas, or want to keep their sheets clean.

Ultimately, it’s not about choosing the “right” side. It’s about aligning your routine with your goals. 

Whether you’re looking to recharge or reset, your shower can be more than just a rinse. It can be a habit that supports better sleep, sharper focus, and a healthier rhythm.

Related: Scientists Just Ended a 60-Year Debate About the Human Brain