Do you ever feel tired, but you’re not quite ready to fall asleep the moment your body hits the mattress?
There’s no need to consider sleep aids, essential oils or fancy sound machines just yet. What if we told you the sleep solution you’re looking for is already at your disposal? As it turns out, something as simple as an evening shower could be all you need to drift off to dream land.
A Simple Solution – An Evening Shower
Taking a warm shower before bed helps relax the body and calm the mind. A pre-bedtime shower will raise your body temperature immediately, but when you step out into a cooler room, your body temperature will drop.
That temperature drop triggers your body’s rest functions, which slows down metabolic activity like heart rate, breathing, and digestion to make you feel sleepy.
It’s important to keep your evening showers between 5-15 minutes and moderately warm under 104 F.
Showers hotter than this temperature will increase your body heat enough to trigger the part of your brain that helps you feel energized, and as a result keeping up later than you’d like.
A Clean Sleep Space for Better Rest
Proper hygiene is another important part of a healthy sleep regimen. A bedtime shower prior to bed means you’ll be keeping your sheets cleaner for a longer period of time, which prevents dust and other allergens from intruding on your bed.
Especially when it’s hot outside in the summer months, your body is exposed to more dust, dirt, bugs, and sweat. Be sure to toss your bedding in the washer on a regular basis to reduce these unwanted guests from resting in your bed.
Tonight, you should carry on with your bedtime routine as you normally would, but try taking a shower roughly 90 minutes before you plan to head to bed. You may feel more awake and energized right after the shower, but don’t panic and be patient as your body is trying to regulate your sleep/wake cycle or commonly known as circadian rhythms.
Now that it is summertime with hotter days and warmer nights, make sure to set your thermostat low for an optimal sleep environment. According to the National Sleep Foundation, sleep studies have shown that the ideal room temperature for sleeping is between 60 and 67 F.
You might even consider picking up a hypoallergenic cooling gel pillow, which provides layers of materials designed to absorb heat. Stop in a Mattress Firm location near you and try one out.
For more tips on ways to drift off to sleep, take a look at these ways to make your bedroom stress-free.
About The Author
The Daily Dozers is a team of our finest Mattress Firm sleep happy experts, pooling their expertise to bring you all you need to know on sleep news of the day and the latest trends in sleep health. Sometimes our team of regular Daily Doze contributors (Craig, Ken and Sunni…not to name names) will throw a pillow or two when trying to decide who gets to write about which topic; and when that happens, we let our task force of daily dozin’ specialists play referee, pooling their knowledge on the topic. From super-sized snoring habits to the very real struggle of trying to become a morning person, there’s no topic too tired for The Daily Dozers.
Best Night’s Sleep: There’s nothing that this dream team loves more than long walks on the beach to prepare for a peaceful slumber, a warm cup of lavender tea, an old Jane Austen novel and curling up in the comfort of their very own Mattress Firm beds.