WITH temperatures set to soar across the UK, many people may experience the familiar struggle with falling asleep in the heat.
According to a doctor, the best strategy may be having a at a very specific time and temperature.
Studies suggest that taking a shower before bedtime can significantly improve quality, helping and enjoy deeper rest throughout the night.
And Emily Robertson, from Mira Showers, said the key is to “time is just right.”;
She explained: “Shower about 60-90 minutes before you plan to sleep.
“This gives your body the perfect amount of time to cool down naturally, which signals to your brain that it’s bedtime.
“Think of it as setting your internal sleep timer.”;
And while it is tempting to opt for a cold shower, it turns out that a warm one may be best.
Dr Bhavini Shah, a GP at LloydsPharmacy Online Doctor, claims that a warm (not hot) shower before bednaturally – a vital part of falling asleep during a .
She explained: “Incorporating a 10-15 minute warm shower about an hour before bedtime may improve sleep quality.
“It’s a simple, medication-free way to enhance your sleep routine.
“As bedtime approaches, the body’s core temperature naturally drops while the skin temperature of the hands and feet rises.
“Scientists suggest that warm water immersion supports this natural thermoregulation process, leading to improved sleep.
“The warm water may also help relax your muscles and calm your mind, reducing physical tension and mental stress that might keep you awake.”;
But what is the perfect temperature to aim for?
Keep it warm, not scorching
Emily claimed: “Aim for warm water around 40°C – that’s like the temperature of a nice cup of tea.
“When water is too hot, it can actually energise you and make falling asleep harder, while this warm (not hot) temperature helps your muscles relax without overheating your system.”;
Try the cool-down finale
The professional added: “End with about 30 seconds of cool, but not cold water.
“This gentle temperature drop helps kickstart your body’s natural cooling process even faster.”;
Make it a sleep signal
You should also aim to have your shower at the same time each night as part of your wind-down routine.
She explained: “Your body loves patterns – when you shower consistently before bed, your brain starts to recognise this as a cue that sleep time is approaching, making it easier to drift off when your head hits the pillow.”;
