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Why You Should Always Shower Before Going to Bed

© Provided by Rodale Inc. At this point, we’re pretty sure if someone paid us to stand under a jet of hot water all day and think about its health benefits, we’d forego the money and do it for free. Studies have already shown that showers can awaken your mind and boost creativity, but research is supporting the idea that a hot shower before bed can also help you fall asleep. Dr. Dianna Augelli of the Center for Sleep Medicine at NewYork-Presbyterian/Weill Cornell Medical Center has applied studies that support pre-bedtime baths to showering habits as well. There’s some finesse to it, but the bottom line is: Hop in the shower before bed. It’ll help your body cool down and relax.
Key to the whole game is timing. “You don’t want to heat yourself up right before bed,” Dr. Augelli told TIME Health. “Cooling down is a signal that tells us we’re supposed to go to sleep.”
The optimal timing? Ninety minutes before you want to hit the hay. By then, your body can regulate its circadian rhythms—essentially the signals that tell it when to feel alert and when to feel sleepy. Right after the shower, you’ll heat up and feel more alert and active and possibly creative, but as time passes and you begin the cool-down process, your system will feel more primed for rest instead of still feeling warmer and antsier. Plus, you’ll be dry after 90 minutes—no damp pillow.
  • Slide 1 of 6: Not only can staying in the shower too long dry out your skin, it's also a tremendous waste of water. <a href="http://www.home-water-works.org/indoor-use/showers">According to the Alliance for Water Efficiency</a>, the average shower in America uses 17.2 gallons of water. Shorten your daily shower to 5 minutes, and you'll save more than 2,000 gallons of water each year. (Here are <a href="http://www.rodalesorganiclife.com/home/9-ways-to-save-water-in-your-home">9 more ways to save water in your home</a>.)
  • Slide 2 of 6: <p>Shampooing and conditioning your hair should be among the first steps you take when you get in the shower. Some of the residue from <a href="http://amzn.to/2iJUHSD">these hair products</a> can remain on your face, skin, and hair even after rinsing, so it makes sense to follow hair washing with the rest of your shower routine. Using a gentle soap or cleanser on your body and face will help ensure you scrub away any remnants of your shampoo and conditioner. </p>
  • Slide 3 of 6: <p>Finding the perfect medium when it comes to shower water temperature can be a challenge. We all know the luxurious feeling of a piping hot shower when the weather is chilly. And a nice cool shower can be so refreshing on a hot day. But it's best for your skin to keep the temperature moderate, no matter what it feels like outdoors. <a href="https://www.aad.org/public/diseases/dry-sweaty-skin/dry-skin#tips">The American Academy of Dermatology (AAD)</a> recommends a warm, not hot, temperature to prevent skin from drying out. You can even adjust the temperature on the water heater itself to be sure your water physically can't go above a certain temp.</p><p>Water heating is also the <a href="http://www.energy.gov/energysaver/reduce-hot-water-use-energy-savings">second largest energy expense</a> in the home (second to air heating and cooling)—so any reduction in temperature here will offer big savings on your monthly bill. </p>
  • Slide 4 of 6: <a href="https://www.aad.org/public/skin-hair-nails/skin-care/dry-skin">The AAD recommends</a> blotting your skin gently with a towel to dry off post-shower, instead of rubbing your skin with the towel, which may cause irritation and itchiness. And always apply <a href="http://amzn.to/2iJSPJQ">moisturizer</a> within a few minutes of toweling off to help lock in moisture from the shower (just steer clear of the 6 most <a href="http://www.rodalesorganiclife.com/wellbeing/the-6-most-harmful-ingredients-found-in-body-lotion">harmful ingredients in lotion</a>).
  • Slide 5 of 6: <p>Mold develops and thrives in damp areas, so a nonventilated bathroom is its dream home. Even though not all residential building codes require it, installing an exhaust fan in your bathroom is a smart move. Keep the fan running for a few extra minutes post-shower, too, as water tends to remain on surfaces like shower walls, the floor, and the ceiling.</p>
  • Slide 6 of 6: <p>How old is your showerhead? If it was manufactured before the early '90s, it could have a flow rate of 5.5 gallons per minute. Compare that to current showerheads on the market, which are <a href="http://www.energy.gov/energysaver/reduce-hot-water-use-energy-savings">required by federal regulations</a> to have a flow rate of just 2.5 gallons per minute—or even less. If your home contains older fixtures, check to see if your showerhead needs an update. There are countless options available, but you can expect to invest a minimum of $10 for a decent one.</p>
Slide 1 of 6: Not only can staying in the shower too long dry out your skin, it's also a tremendous waste of water. <a href="http://www.home-water-works.org/indoor-use/showers">According to the Alliance for Water Efficiency</a>, the average shower in America uses 17.2 gallons of water. Shorten your daily shower to 5 minutes, and you'll save more than 2,000 gallons of water each year. (Here are <a href="http://www.rodalesorganiclife.com/home/9-ways-to-save-water-in-your-home">9 more ways to save water in your home</a>.)
1/6 SLIDES © Photograph by ARMAN ZHENIKEYEV/SHUTTERSTOCK

You stay in the shower too long.

Not only can staying in the shower too long dry out your skin, it's also a tremendous waste of water. According to the Alliance for Water Efficiency, the average shower in America uses 17.2 gallons of water. Shorten your daily shower to 5 minutes, and you'll save more than 2,000 gallons of water each year.  
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