A warm shower before bed might be the simplest, most underrated...
Brandon Luu, MD@BrandonLuuMD
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May 25, 2025
~1 min read
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A warm shower before bed might be the simplest, most underrated hack for better sleep.
Here's the evidence-based protocol I swear by (and why it works) 🧵1/7
Here's the evidence-based protocol I swear by (and why it works) 🧵1/7
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Why warmth if your body prefers cooler temperatures for sleep?
Your body signals sleep readiness by naturally lowering core temperature in the evening. A warm shower speeds this cooling afterward by increasing peripheral blood flow /2
Your body signals sleep readiness by naturally lowering core temperature in the evening. A warm shower speeds this cooling afterward by increasing peripheral blood flow /2
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Want a deep dive into sleep optimization and other simple, science-backed health tips?
See the full article here:
open.substack.com/pub/brandonluu…
See the full article here:
open.substack.com/pub/brandonluu…
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Warm showers boost circulation, especially in hands and feet, thanks to specialized vessels (arteriovenous anastomoses) that efficiently release heat.
Post-shower, this heat loss rapidly cools your core, signaling your brain it's bedtime. /4
Post-shower, this heat loss rapidly cools your core, signaling your brain it's bedtime. /4
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A meta-analysis in Sleep Medicine Reviews found warm showers reduce time to fall asleep by ~36% (~8.6 mins faster) and improve overall sleep quality (fewer nighttime awakenings).
Optimal timing? 1–2 hours before bed /5
Optimal timing? 1–2 hours before bed /5
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Timing matters:
Too early (3–4 hrs before bed): Cooling peaks prematurely; benefits lost.
Right before bed: Core still too warm; might feel restless.
Aim for finishing a warm shower 1–2 hours pre-bed for optimal results. /6
Too early (3–4 hrs before bed): Cooling peaks prematurely; benefits lost.
Right before bed: Core still too warm; might feel restless.
Aim for finishing a warm shower 1–2 hours pre-bed for optimal results. /6
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Summary for how to use a warm shower for better sleep:
Duration: 10–15 mins, comfortably warm water
Timing: 1–2 hrs before bedtime
Let your hands & feet cool naturally afterward (no socks!) /7
Duration: 10–15 mins, comfortably warm water
Timing: 1–2 hrs before bedtime
Let your hands & feet cool naturally afterward (no socks!) /7
