Mentis- A warm shower or bath (about 40–42.5°C), 1–2 hours before bed, for about 10 minutes.
- In a meta-analysis, this timing helped people fall asleep about 10 minutes faster.
- It works because your core temperature drops afterwards, which signals sleep.
- In Mentis: "Try A Warm Shower Before Bed", from the Sleep plan.
How do you do it?
- Count back 90 minutes from bedtime. If you sleep at 11:30, shower around 10.
- Warm, not hot. About 10 minutes. Let the water run on your hands and feet too.
- Then start your evening switch: lights lower, phone in its spot, something calm.
- Keep the room cool. A fan or a cooler room helps the heat leave your body.
Why does a warm shower help you sleep?
As you get ready for sleep, your body moves heat from its core out to your hands and feet, and your core temperature falls. Warm water brings blood to the skin, which speeds that process up once you step out. Researchers have shown that warm hands and feet go with falling asleep quickly (Kräuchi et al., 1999).
A team at the University of Texas reviewed the studies on bathing and sleep. A warm shower or bath at about 40–42.5°C, taken one to two hours before bed, shortened the time it took to fall asleep by about 10 minutes and improved how people rated their sleep (Haghayegh et al., 2019).
How does it fit into an evening?
Here's a sample evening for an 11:30pm bedtime:
| Time | What you do |
|---|---|
| 8:30pm | Dinner. Last screen-heavy work done. |
| 9:30pm | Five-minute brain dump at the table. |
| 10:00pm | Warm shower, about 10 minutes. |
| 10:15pm | Lights down, phone in its spot across the room. Something calm: a book, music, talking with family. |
| 11:15pm | Into bed when sleepy, with a few belly breaths. |
You don't need all of it on day one. The shower is an easy first piece, because it's something most people already do. It just moves to a better time.
When should you use it?
- As part of your evening routine, especially on stressful days.
- In winter, when a warm shower is also just nice.
- In summer, too: it still helps your body shed heat afterwards, if the room is cool.
Where is it in the Mentis app?
"Try A Warm Shower Before Bed" is a real-world step in the Sleep plan. It's part of building the hour before bed, alongside "Pick Your Evening Switch And Set It Up". Combine it with hand-on-belly breathing when you lie down.
Frequently asked questions
What's the best time for a shower before bed?
About one to two hours before you want to sleep. That gives your body time to cool down afterwards, which is the part that helps.
How warm should the water be?
Comfortably warm, not scalding. The studies used water at about 40–42.5°C. A normal warm shower is fine, and 10 minutes is enough.
Is a cold shower better for sleep?
Not right before bed. A cold shower is alerting. It's better in the morning, if you like it.
What if I shower right before bed?
It's still relaxing, and that's fine. You may just miss some of the cooling effect. If you can, move it a little earlier.