Cardiologist Aurelio Rojas told his 713,000 Instagram followers that a warm shower one or two hours before bed improved sleep latency, efficiency, and duration, calling the habit more influential than exercise or diet because quality rest supported immunity, cognition, and reduced chronic disease risk.
Rojas referred to a 2019 meta-analysis in Sleep Medicine Reviews that reviewed 17 studies and found that a 40–42.5 °C shower before bed reduced the time needed to fall asleep and increased deep sleep, effects linked to melatonin and cortisol regulation.
Many specialists endorse an evening rinse. “Showering at night acts as a signal to the brain that it is time to relax,” said psychologist Jennifer L. Miller, according to Clarín. Hot water also relaxed muscles and eased stress, making it easier to drift off.
Others argue for mornings. “There is no definitive answer for the global population on whether to shower at night or in the morning. But for each individual, there is usually a correct answer,” said dermatologist Alok Vij of the Cleveland Clinic. Proponents of a sunrise routine say warm water boosts circulation, sweeps away overnight sweat and dead cells, and heightens alertness.
“The ideal shower should be taken in the morning,” said microbiologist Professor Primrose Freestone of the University of Leicester. She warned that dust, pollen, and microbes gathered on skin and bedding could trigger odour or allergies if left until the next day, particularly when sheets were not washed weekly. She acknowledged that an evening wash also removed daily allergens.
The World Health Organization advised limiting showers to five minutes to conserve water and protect the skin’s barrier, while Harvard University researchers set the ideal at three minutes. Dermatologists cautioned that skipping showers allowed grease, sebum, and bacteria to accumulate, yet excessive washing could likewise damage skin.
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