Sleep is a vital part of our daily routine, affecting our overall health and well-being. Many factors can influence the quality of our sleep, and one of the commonly suggested remedies for sleep issues is taking a hot shower before bed. But does it really work? Let’s dive into the research and explore this topic from different angles.

The Science Behind Hot Showers and Sleep

According to various studies, the effect of hot showers on sleep can be attributed to the changes they cause in our body temperature. When we take a hot shower, our body temperature rises. After we finish the shower and the body starts to cool down, this decrease in temperature can help promote feelings of tiredness and help us fall asleep faster.

The Role of Melatonin

Melatonin, a hormone that regulates sleep-wake cycles, plays a significant role in our sleep patterns. Some research suggests that hot showers might stimulate the production of melatonin, thereby improving sleep quality. However, the effect of hot showers on melatonin production and its subsequent impact on sleep is variable and may depend on individual factors.

Hot Showers and Pruritus

Interestingly, hot showers have been found to have a significant effect on pruritus (itching), which can often disrupt sleep. Hot showers can stimulate nerve fibers, creating a blockage effect that can relieve itching. This relief can subsequently improve sleep quality for individuals suffering from conditions like psoriasis and uremic pruritus.

Other Considerations

While hot showers can potentially improve sleep, it’s important to note that their effects can vary from person to person. Factors such as the temperature of the shower, the duration, and individual health conditions can influence the outcome.


In conclusion, taking a hot shower before bed can potentially help improve sleep quality. However, more research is needed to fully understand the mechanisms behind this effect and to determine the optimal conditions for maximizing these potential benefits.


  1. “Insights from studying human sleep disorders”, Link
  2. “The prevalence and clinical characteristics of pruritus among patients with extensive psoriasis”, Link
  3. “Prevalence and characterization of uremic pruritus in patients undergoing hemodialysis: uremic pruritus is still a major problem for patients with end-stage renal”, Link
  4. “Effects of afternoon “siesta” naps on sleep, alertness, performance, and circadian rhythms in the elderly”, Link
  5. “An epidemiology study of patients with uremic pruritus”, Link

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