How to sleep better: four ways to turn your shower into a snooze-enhancing ritual
Because, while a long soak in the bath may be the traditional way to relax your body and mind pre-slumber, it's possible to create a similarly soothing sensory experience in the shower prior to heading to bed – and you don't have to twiddle your thumbs waiting for the tub to fill up. With easy tweaks to everything from the temperature to the ambience, you'll soon realise that there's far more to your evening shower than freshening up before you slip on your pyjamas. Here are four ways to elevate your bedtime shower to help enhance your wind-down experience and boost your chances of falling asleep pronto.
The best showers for catching zzz come nightfall are hot stuff. According to the Sleep Foundation, turning up the heat works to aid the natural body temperature regulation process required to induce feelings of sleepiness. It is thought that such steamy temperatures direct blood flow to the hands and feet, which allows body heat to escape more quickly, and encourages the body to cool down – which is what we're aiming for when it comes to snooze time.
It's also thought that a hot shower can raise your levels of the feel-good hormone oxytocin, which has been shown to help ease stress – making it a handy tool if your day hasn't gone quite to plan and you'd rather not be up in the small hours counting sheep. To maximise your time in the warmth, the Mira Showers app for digital and smart showers come with voice control so you can get things up and running before entering the bathroom – so the temperature will be just right by the time you've got undressed.
Don't underestimate the power of the products on your shelf or in your shower caddy to add a dollop of Zen to your bathroom. Stock up on shower gels and shampoos infused with key ingredients that do more for you than simply smell nice. That includes lavender, the scent that has been revealed to be especially relaxing, according to a study.
Research has also found that aromatherapy essential oils – when used nightly – can enhance memory. Participants in a study, conducted by the University of California, saw improvements with consistent daily evening use over six months.
You really do lose when you snooze on the bathroom details. A few easy tweaks can transform your space into your very own personal spa – from stylish metallic hardware and aesthetically pleasing tiles to the mood lighting of candles and a selection of lush greenery. Indeed, research has linked indoor houseplants to reduced levels of stress, with peace lilies, snake plants and aloe vera particularly good options in humid spaces.
A carefully chosen showerhead can also elevate your wind-down experience. The Mira Beat 25cm Deluge – attached on the ceiling overhead – is luxuriously wide and powerful enough to create a tropical rainfall effect that you'll be keen to linger beneath. If you want to personalise the flow based on your mood, then the Mira Switch showerhead allows you to choose between four spray settings – saturate, soak, stimulate and soothe. Let your worries flow down the drain.
This isn't a shower where you want to be 'in and out' too quickly – with a generous soak likely on your agenda. Use the leisurely pace of the evening to incorporate some slow breathing as you scrub away. The simple practice of inhaling and exhaling at a reduced pace has been shown by research to increase feelings of relaxation and, therefore, help improve sleep quality once your head hits the pillow.
However, it's understandable if the environment and bills are on your mind as the water flows. The Mira Activate digital shower with ColdBoost technology features a display showing live temperature and flow rates, so you can step in and get scrubbing straight away without wasting any time. Additionally, the Mira Sport Max electric shower comes with patented Airboost technology that amplifies the strength of water flow by up to 30%, without using any extra water. Powerful stuff.
Head to Mira Showers to discover the full range of showers available and how to get one installed by Mira-approved experts for complete peace of mind
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