If you’re anything like me, you didn’t get a wink of sleep last night. The current heatwave that's slamming the UK doesn’t exactly make for comfortable sleep conditions. After England’s less than exciting World Cup match ended at 11:00pm last night, despite having already showered and washed my hair that evening, I found myself showering again, hoping a cold spritz before bed might cool me down enough to sleep. Spoiler: it did not.
In fact it had so little impact, I began wondering if it had made matters worse. The sleepless night gave me plenty of time to think, so I began questioning how much of a difference our showering routines can make on our sleep quality – but especially during a heatwave. Is there some secret trick that will actually help us get some shut-eye in these all-too frequent hot spells?
I’ve been chatting to both sleep and shower experts (yes that's a thing) to find my answer, and the truth is there are in fact a couple of key swaps we can make in our routines to help us sleep through these heatwaves – and it’s not the approach you might think it is.
What is the best temperature to shower at during a heatwave for a better night’s sleep?
It may seem instinctual and logical to have a very cold shower before bed during a heatwave. After all, we’re boiling and the cool sensation feels amazing. But as it turns out, this tempting dip could be one of the reasons we’re struggling to sleep.
A freezing cold shower could be a serious overcorrection. Emily Robertson, shower and bathroom expert at Mira Showers, says, ‘It may seem counterproductive, but a warm shower can help your body cool down more efficiently before bed than a cold one.’
It is a sad but true reality. ‘A lukewarm shower helps lower your core body temperature steadily instead of instantly,’ says Dreams sleep expert, Sammy Margo. A very cold shower feels refreshing, but it can trigger your body's stress response and cause blood vessels to constrict. As your body warms back up afterward, you may actually feel hotter and find it harder to fall asleep.
When it comes to picking the right temperature for your heatwave sleep-aiding shower, the experts inform me it is somewhat of a Goldilocks situation. Not too hot, but not too cold. ‘Aim for warm water around 40°C. When water is too hot, it can actually energise you and make falling asleep harder, while a warm, not hot, temperature helps your muscles relax without overheating your system,’ says Emily.
Emily also suggests ending your shower with about 30 seconds of cool, but not cold, water instead. This gentle temperature drop should help kickstart your body's natural cooling process even faster, so by the time you hit the hay, your temperature should be more regulated.
When is the best time of day to shower during a heatwave?
Heatwaves aside, the best time of day for showering is always a heated debate. One I have with my friends and family often (morning-showering weirdos). But this time I have the experts to back me up as to why showering before bed is best for your sleep quality all year-round, but especially during a heatwave.
‘Showering before bed may help you fall asleep more easily, particularly during warmer weather,’ says Sammy. ‘By cooling your body, it works by helping to lower your core temperature when you step out of the shower, which is a key step in triggering the body's natural sleep mechanisms. A shower can also become part of a calming bedtime routine, helping signal to your brain that it's time to wind down and prepare for sleep.’
‘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’, suggests Emily.
Showering at night isn’t just about temperature control or even washing off the sweat, a reset before bed can also impact our respiratory systems. It seems like everyone I speak to is waking up with dry mouths, sore throats and stuffy noses – no doubt thanks to having a fan blast us with dry air all night. ‘Difficulty breathing at night is a problem for many, especially during allergy season when congestion can become a big problem,’ says Emily. ‘But the warm water and steam created during a shower can help relieve congestion and open up the nasal passages before bed, making it easier to breathe and drift off.’ So whether it’s hay fever clogging you up or your fan drying you out, a quick shower before bed could do the trick at helping you breath more easily.
‘Morning showers can help you feel refreshed and alert for the day ahead, but evening showers tend to offer more benefits for sleep,' advises Sammy. 'An evening shower can help remove sweat, allergens and the build-up of the day while also encouraging relaxation. For people struggling with sleep during hot weather, a pre-bed shower is usually more helpful to aid with falling asleep.’
Habits to avoid for better sleep during a heatwave
Avoid showering immediately before getting into bed: Your body needs time to dissipate heat after a shower. Jumping straight into bed – especially with warm bedding – can trap heat. Shower at least 60–90 minutes before bedtime.
Avoid using heavy lotions or oils afterward: Thick products can create a barrier that reduces evaporation from the skin, making you feel warmer. Instead choose light, water-based moisturisers if needed.
Avoid skipping drying off completely: I know I've certainly tried drip-drying in hopes that the leftover water will keep me cooler for longer, but sadly it’s just not true. Staying dripping wet may seem cooling, but in humid conditions moisture can linger and make you feel clammy, which will inevitably disturb sleep.
Avoid multiple showers with harsh soaps: Your choice of shower products can also have an impact on your sleep. Frequent soaping can dry out and irritate the skin, especially when you're sweating more during a heatwave.
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