shower before bed

A warm or hot shower before bed can help you fall asleep: warming the skin opens blood vessels near the surface, which helps your body shed heat after you get out and cool its core. One transcript suggests a warm shower as part of an evening routine; another recommends limiting a hot bath or sauna to 20–30 minutes before cooling off. 1 2

If you’re showering after a late workout, a hot shower may also help you wind down. Pairing it with a few long exhales was suggested to reduce arousal. 3