When summer evenings become unbearably hot and falling asleep feels impossible, many people instinctively consider taking a cold shower to cool off.
While this might sound like a practical solution, sleep experts warn that it could actually do the opposite and keep you wide awake.
Trying to get comfortable in stifling heat can be a real challenge. Even with a fan circulating air, if your body’s core temperature remains elevated, drifting off to sleep becomes difficult. It’s understandable to reach for a quick fix like a cold shower, but according to experts, this may not be the most sleep-friendly strategy.
Why Cold Showers May Interfere With Sleep
Ashley Hainsworth, a bed furnishings specialist at Bed Kingdom in the UK, cautions against cold or even mildly cool showers right before bedtime.
According to her, these can be more stimulating than relaxing, potentially leaving you feeling too energized to sleep.
This is because cold water can trigger the body’s alertness response, increasing circulation and releasing adrenaline—things that prepare you for activity, not rest.
Cold Showers Have Benefits—Just Not Before Bed
Dr. Shereene Idriss Shokeen, founder of the Ocean Skin & Vein Institute in California, discussed cold showers on the HuffPost podcast Am I Doing It Wrong?.
She pointed out that cold showers offer several health advantages. “They stimulate circulation, rejuvenate the skin, benefit the hair follicles, and even promote hair growth. They’re also incredibly invigorating,” she said.
But as helpful as they may be, these benefits make cold showers better suited for the morning hours, when you need a boost to start your day, not for winding down at night.
Why Warm Showers and Baths Are Better for Sleep
In contrast, warm or hot showers can help your body transition into rest mode. Ashley explains that warm water slightly raises your core temperature.
After the shower, your body works to cool itself down by releasing heat, especially through the hands and feet. This drop in temperature is a natural signal to your body that it’s time to sleep.
A warm bath can be even more effective. Besides washing off the sweat and allergens accumulated during the day, it offers a soothing, spa-like experience that helps both your mind and body relax after hours spent in the summer heat.
Other Heat-Relief Tips for Better Sleep
If you’re not a fan of warm showers or baths, there are still several creative ways to stay cool before bedtime:
Chilled socks: One unexpected but effective tip is to place a pair of socks in the fridge a few hours before bedtime. “Wearing these while sleeping can help lower your body temperature, especially for those who are already accustomed to sleeping with socks on,” says Ashley.
Light, breathable pajamas: Avoid tight-fitting or synthetic materials like polyester or nylon. Instead, opt for loose, natural fabrics such as cotton or linen, which allow your skin to breathe and help keep you cool.
Frozen pillowcases: For an instant cooling effect, place your pillowcase in a plastic bag and pop it into the freezer about 30 minutes before bed. It’ll feel delightfully cool against your skin and can provide temporary relief from the heat.
Hydration matters: Staying well-hydrated during the day ensures your body is better equipped to regulate its internal temperature at night. This also reduces the risk of waking up dehydrated due to sweating.
Rinse off allergens: If hay fever or seasonal allergies disrupt your sleep, a quick evening shower or bath can help remove pollen and other allergens from your skin and hair, minimizing irritation and promoting more restful sleep.
Bottom Line: Avoid Cold Showers at Night
Though it might seem counterintuitive, a cold shower before bed is not the ideal solution to nighttime overheating. Instead of helping your body relax, it may actually boost your alertness, making it harder to wind down.
The better choice is a warm shower or bath, which helps trigger the body’s natural cooling mechanisms and supports restful sleep.
Combine this with breathable clothing, chilled accessories, and proper hydration, and you’ll be better prepared to handle summer’s heat while still getting the restorative sleep you need—no icy shower required.
