Mornings are getting lighter and brighter as the clocks go forward, but losing an hour can also disrupt our sleep schedules. One way to help keep your circadian rhythm ticking over nicely is to look at how and when you shower and bathe, and adjust your routine for a better night’s sleep.
That’s the view from Tracy Hannigan, insomnia therapist at the Sleep Coach who says, ‘With the clocks going forward and people losing an hour of sleep, making some adjustments to your bath and shower routine could help your body adapt more smoothly and improve the chances of getting a restful night’s sleep.’
This is because our body naturally cools in preparation for sleep as bedtime nears. It’s why having a warm bath is widely recommended by sleep experts, because stepping out of a warm relaxing bath supports what your body does naturally when settling down for the night. The role of showering in supporting sleep is often overlooked, but should be considered when nearly 70% of us do it daily, according to Showers To You.
Your body needs to cool down for optimal sleepDaniel de la Hoz
To help ‘anchor’ your shower to sleep, Tracy advises taking an all-day approach. She recommends ‘light, food and movement first thing’, and an energising morning shower, ‘with a bit of cool water, which can be another strong alertness-promoting signal’.
She explains, ‘The more solidly we begin our morning with our circadian anchoring, the more we set ourselves up for better sleep in the evening.’
Tweaking your evening regime can be beneficial too. Here’s what to try as the clocks change to help your body adapt.
Avoid too-hot water
While a warm shower or bath is relaxing, water that’s too hot can have the opposite effect. ‘If you are showering or bathing, in the evening, you’ll want your body to cool as you get into bed, says Tracy. ‘Our body temperature drops when we sleep, and being overly warm can lead to poorer-quality sleep. You may feel relaxed if you get into bed very warm, but that may not translate into sleep.’
Follow the 60 minute rule
Aim to shower or take a bath around 60-90 minutes before bed, rather than immediately before getting under the covers, advises Martin Smith, from Showers To You. Giving yourself this window between bathing and bedtime ‘allows the body to complete its natural cooling cycle, which can help you feel sleepier and fall asleep more easily’.
Try not to shower too close to bedtimeCarlos Barquero
Make late showers swift
If you need to shower closer to bedtime, Martin advises you keep it short, sweet and gentle. ‘Long showers, high-pressure settings or very hot water can leave you feeling refreshed and energised rather than ready to sleep.’
Incorporating calming scents into your shower can also help to set and strengthen sleep associations. GH is a fan of Aromatherapy Associates’ new Support Breathe Shower Mist, which is spritzed into running water to instantly create a relaxing, spa-like experience.
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Here’s to restful nights and brighter mornings ahead.
