Many factors influence sleep quality, from food and caffeine intake after 4 PM to sleep hygiene practices and medications. Meditation, relaxation techniques, regular exercise, and showering at the right time can also contribute to falling asleep easier and sleeping more soundly. Showering 1-2 hours before bed offers several benefits.

Falling asleep faster: Body temperature plays a crucial role in our circadian rhythm. It naturally rises during the day and falls at night, signaling the brain that it's time to sleep. A warm shower can accelerate this temperature drop, promoting sleepiness.

Improved sleep quality: A warm evening shower can lead to deeper, more restful sleep. Cooling down after a shower creates a sense of comfort, cleanliness, and relaxation, all essential for sound sleep. The warm water helps dilate blood vessels, lowering blood pressure and heart rate, which reduces stress. If possible, a 10-minute soak can further enhance relaxation and alleviate insomnia.

Cognitive benefits: Quality sleep can boost cognitive functions, including memory, decision-making, and creativity. By synchronizing showering with your circadian rhythm, your brain recognizes it as a pre-sleep routine, signaling the body to relax and prepare for rest. Sufficient, deep sleep contributes to mental well-being and brain health.

While evening showers are beneficial, avoid showering too close to bedtime, as this can make you feel more awake. Showering after 9 PM can constrict blood vessels, reducing blood flow to the brain and potentially increasing the risk of stroke. Avoid evening showers after strenuous exercise, alcohol consumption, or when feeling overly fatigued. Ideally, use water between 35-37 degrees Celsius, as excessively hot or cold water can be uncomfortable.

To improve sleep quality, maintain a regular sleep schedule by going to bed and waking up at the same time each day, and avoid large meals in the evening. A dimly lit, quiet bedroom and minimizing exposure to blue light in the evening can also promote better sleep.

Anh Chi (Theo Very Well Health)