During the heat of summer, many of us are familiar with the discomfort of trying to sleep in unbearable temperatures. It’s a struggle that can feel like “hellish,” as we toss and turn, battling the internal heat that keeps us wide awake. No matter how many fans we set up or how cool we try to keep the room, the body’s natural heat just seems to make sleep impossible.

One popular solution is to hop into a cool or lukewarm shower before bed to lower the body’s temperature. But experts say that this might not always be the best choice. In fact, a cold shower could make things worse and actually prevent you from getting a restful night’s sleep. So, if you’ve been relying on a cold shower as a bedtime ritual, it might be time to rethink your approach. Here are some alternative expert-backed strategies to help you cool down and sleep better during hot nights.

The Surprising Benefits of a Hot Shower Before Bed

It may sound counterintuitive, but a hot shower before bed might actually be the best option for cooling your body down. According to Ashley Hainsworth, a bed furnishings expert at Bed Kingdom in the UK, “If you’re already feeling cool and refreshed when getting into bed, it’ll be easier to fall asleep.” She explains that while a cool or lukewarm shower may seem like the obvious choice to cool you down, it can actually be stimulating and could keep you energized for longer, preventing a good night’s sleep.

In fact, “cold water can actually work against you as it will boost your energy and keep you up at night,” Ashley says. This is because cold water can activate your body’s internal mechanisms, making you feel more alert rather than relaxed. Instead, a hot shower helps your body release heat, especially through the hands and feet, which can lower your core body temperature and make it easier for you to fall asleep. This is a phenomenon known as “thermoregulation,” and it plays a vital role in sleep onset.

The Science Behind the Hot Shower Effect

Dr. Shokeen, a medical expert from the Ocean Skin & Vein Institute in Manhattan Beach, California, further explains why a hot shower before bed is beneficial for sleep. In a podcast appearance on Huffington Post's "Am I Doing It Wrong?" Dr. Shokeen described the surprising benefits of hot water for your body’s ability to cool down and relax before sleep. “I actually went down a huge rabbit hole on PubMed [National Library of Medicine],” she shared, where she found several studies that demonstrate how hot showers help with blood vessel dilation and overall relaxation.

When you take a warm or hot shower, the water encourages your blood vessels to expand, which increases the amount of blood flowing through your body. As your blood vessels widen, the body releases excess heat. This cooling process reduces your core body temperature and prepares you for sleep. The key to this process is the gradual nature of the cooling effect—whereas cold showers can cause a sudden shock to the system, which may make it harder to wind down and relax.

Is a Bath a Better Option Than a Shower?

If a hot shower doesn’t seem like the right solution for you, there’s another effective method to cool down: taking a bath. Ashley Hainsworth suggests that a warm bath might be the perfect alternative, particularly after a long, hot day. A bath can help you relax your muscles and lower your body temperature without the stimulating effects of a cold shower. Additionally, a bath allows you to wash away sweat and oils that accumulate on your skin throughout the day, making you feel cleaner and more comfortable before bed.

Taking a bath before sleep can also be helpful if you suffer from seasonal allergies or hay fever. By washing off pollen and other allergens, you can prevent irritation that might interfere with your ability to sleep. A warm bath can therefore serve as both a soothing and practical solution to cool down after a sweltering day.

Other Tips for Staying Cool and Sleeping Better

In addition to hot showers and baths, there are several other strategies you can use to regulate your body temperature and improve your chances of getting a good night’s sleep during hot nights. Some of these tips might seem simple, but they can make a significant difference when it comes to staying cool and comfortable in bed.

1. Chill Your Pillowcase

One simple trick that can make a noticeable difference is chilling your pillowcase before bed. “You could also put your pillowcase in the freezer in a sealed bag for half an hour before you go to bed so that it’s chilled and nice to sleep on,” Ashley Hainsworth suggests. This quick trick cools down your pillow, helping to create a more comfortable sleep environment. When your head touches the cold fabric, it provides immediate relief from the heat, making it easier to fall asleep.

2. Stay Hydrated Throughout the Day

Drinking plenty of water during the day helps to regulate your body temperature, especially in the heat. Dehydration can exacerbate the effects of heat and make it harder for your body to cool down at night. By staying hydrated throughout the day, you help your body maintain a stable temperature and reduce the discomfort caused by overheating.

“Drinking lots of water in the day so that your body temperature is regulated and you won’t become dehydrated when you sweat out fluids,” is a simple but effective tip to ensure you’re ready for a restful night’s sleep. Keep a water bottle nearby during the day and make sure to drink consistently, especially when you’re exposed to heat for prolonged periods.

3. Wear Chilled Socks

If you’re feeling particularly hot throughout the day, wearing chilled socks can help cool your overall body temperature. “If you feel hot throughout the day, putting your socks in the fridge a few hours before bed and wearing them while you sleep may help cool you down – especially if you’re someone who is already used to the sensation of wearing socks in bed,” says Ashley. By cooling the feet, you activate blood vessels that help to regulate the body’s overall temperature.

The feet are home to many blood vessels, so cooling them down helps to divert heat from the body. This method can provide effective relief, especially for those who are prone to overheating during sleep.

4. Choose Loose, Natural Fabrics for Sleepwear

What you wear to bed can also play a role in regulating your body temperature. Tight or synthetic fabrics, such as nylon or polyester, can trap heat and make you sweat more, exacerbating the problem. Instead, opt for loose clothing made from natural fabrics like cotton or linen, which allow your skin to breathe and help keep you cool throughout the night.

“Wearing loose clothing at night that are made from natural fabrics is key,” Ashley advises. By choosing the right sleepwear, you allow your body to regulate its temperature more easily, improving your comfort and overall sleep quality.

The Bottom Line: How to Stay Cool and Sleep Better

As temperatures rise, it’s essential to take steps to stay cool and comfortable, especially when it comes to sleep. While it may seem counterintuitive, taking a hot shower before bed can actually help regulate your body temperature and improve your chances of getting a good night’s sleep. Warm baths, chilled pillowcases, staying hydrated, and wearing breathable clothing are additional tips that can make a significant difference in your ability to sleep comfortably during hot nights.

By adopting these expert-recommended strategies, you can create an environment that is conducive to restful sleep, even when the temperatures soar. Whether you’re dealing with the summer heat or simply trying to beat the night sweats, these simple changes can help you stay cool and drift off to sleep without a hitch.

So, next time you're feeling the heat and struggling to sleep, try out some of these tips and see how they work for you. The key is to listen to your body, stay cool, and make sleep a priority—no matter the temperature.