Shower-to-Bed Timing
Set your bedtime — we'll show you the warm-shower window that gives your core temperature time to drop on the way to sleep.
Shower window — – — —
Why this works
Falling asleep requires your core body temperature to drop by about 1°F. A warm shower paradoxically helps because the heat sends blood to the skin, and as that warmer surface blood cools in air, your core ends up dropping faster than it would on its own.
The Haghayegh meta-analysis (Sleep Medicine Reviews, 2019) pooled 13 studies and found the effect peaks when the shower lands 90 minutes before bedtime. Closer than that and you're still in the warm phase; further out and the effect washes out.