这个时间点洗澡，真的更容易“睡不好”

不少人可能都听过一个说法：睡前洗个热水澡，能让人放松，更容易入睡。

但你有没有发现，有时候明明很累，洗完澡躺下却翻来覆去睡不着，或者睡眠很浅、多梦易醒？

这很可能与你的洗澡时间有关。

今天，一起聊聊洗澡时间是怎么影响睡眠质量的。

Most people have heard the advice that a warm shower before bed helps you relax and fall asleep more easily. Yet in practice, the outcome isn't always so straightforward. You might feel ex-hausted, take a shower, lie down — and still find yourself toss-ing and turning, or drifting into a light, restless sleep filled with frequent awakenings. What's often overlooked is that the timing of your shower can significantly influence how your body tran-sitions into sleep. In other words, it's not just whether you shower, but when you do it that may shape the quality of your rest.

睡前洗澡可能会让身体更“清醒”

除了光线，人体内还有一个重要的睡眠启动开关，就是核心体温，即身体内部的温度。每当晚上入睡后，核心体温就会下降，白天起床后，核心体温又会升高。

生理学方面的研究发现，核心体温的下降，会直接或间接地触发催眠机制，让我们感到困倦。如果睡觉前核心体温升高，则会影响正常入睡。

Beyond light exposure, one of the key physiological switches for sleep onset is core body temperature — the internal temperature of the body — which naturally declines at night and rises again toward morning.

Research in physiology suggests that this nightly drop helps trigger the mechanisms that make us feel drowsy. If core temperature remains elevated before bedtime, falling asleep becomes more difficult.

洗澡可以促进血液循环，缓解疲劳，但也会触发身体的“清醒机制”，从而降低睡眠质量：

·热水刺激使血管扩张，血液集中流向皮肤，会导致核心体温不降反升；

·体温升高会干扰下丘脑的体温调节中枢，抑制大脑褪黑素的分泌；

·温暖环境会激活大脑奖赏系统，可能让神经更兴奋。

While bathing can improve circulation and relieve fatigue, it may also activate wakefulness: hot water dilates blood vessels and draws blood toward the skin, causing core temperature to rise instead of fall; this elevation can disrupt the hypothalamus's temperature regulation and suppress melatonin secretion; and the warm, comforting environment may even stimulate the brain's reward system, leaving the nervous system more aroused rather than relaxed.

洗完澡我们通常会觉得浑身很热，这其实是身体正在散热降温，体温通常会在1小时内逐渐回落。

第三军医大学西南医院皮肤科主任医师郝飞建议，在睡前一小时或更早洗澡更好，水温控制在37~39摄氏度左右。这样到了睡觉时间，体温已降到合适的温度，更容易入睡。

如果回家比较晚，可以在洗完热水澡后，用冷水敷敷额头、冲冲手腕，加速降低体温。

After a shower, the lingering warmth actually reflects the body cooling down, with temperature typically dropping within an hour. Experts recommend bathing at least an hour before bed at 37 –39 C. If time is tight, cooling the forehead or wrists with cold water can help accelerate this process.

洗澡还要避开三个时间

除了临睡前，以下几种情况也不建议洗澡。

① 刚运动完

运动完身体处于兴奋状态，此时立即洗热水澡或蒸桑拿，会增加流向肌肉和皮肤的血液，导致其他器官供血不足。

运动后呼吸急促，在空气不流通的浴室里很容易缺氧，加上本来出汗后血液容量相对不足，引起头晕眼花、全身无力，甚至虚脱休克和晕厥等症状。

因此，运动后最好休息30~45分钟再洗澡。

Showering isn't just about comfort — it's also about timing. Besides avoiding it right before bed, three situations call for caution. First, immediately after exercise: the body remains in an excited state, and a hot shower can redirect blood to the skin and muscles, potentially causing dizziness or weakness. It's safer to wait 30–45 minutes.

② 饭后或空腹时

吃饱后，体内血液集中在消化系统，此时洗澡会造成周围血管扩张，消化系统血液循环相对减少，容易消化不良。洗澡时间应在饭后1小时左右为宜。

空腹时，体内血糖水平降低，洗澡让流向皮肤组织的血液增加，供应脑部血液量减少，可导致晕倒等意外发生。

Second, around mealtimes — either right after eating or on an empty stomach. After a meal, bathing may divert blood away from the digestive system and impair digestion; on an empty stomach, low blood sugar combined with increased blood flow to the skin can lead to lightheadedness or fainting.

③ 喝酒之后

浙江大学医学院附属第一医院全科医学科主任医师任菁菁介绍，洗澡时皮肤血管扩张和酒精对血管的扩张作用，极易导致血压下降，发生心慌、气短、头晕、视物模糊等低血压症状。

此外，洗澡的时候血液分布主要集中在体表，也不利于酒精的分解，反而会加重醉酒。

After drinking, avoid showering. Alcohol and hot water both dilate blood vessels, increasing the risk of low blood pressure, dizziness, and palpitations. Blood shifts to the skin during bathing, which may also slow alcohol metabolism and worsen intoxication.

睡前做这些事能助眠

河南省中医院肿瘤内科主任刘培民教授表示，如果将睡前一小时的时间利用起来，不仅能放松身心，提高睡眠质量，对养生也很有帮助。

① 梳梳头

中医认为，梳头能有效刺激头部穴位，具有鼓舞正气、疏通经络、活血祛瘀的作用。建议大家每天睡前给头部放松一下，可用梳子，也可尝试手指梳头法。

具体方法：双手十指自额上发际开始，由前向后梳拢头发至颈后发际，边梳边揉搓头皮。动作应缓慢柔和，每次10分钟左右。

Gently combing the hair, for example, is believed in traditional Chinese medicine to stimulate acupoints on the scalp, promoting circulation and relaxation. This can be done with a comb or simply with the fingers, moving slowly from the forehead to the back of the neck while lightly massaging the scalp for about 10 minutes.

② 揉揉腿

小腿肚上的承山穴（伸直小腿或将脚跟向上提，腓肠肌肌腹下的凹陷处即是该穴），就是一个有效的“解乏穴”，能舒筋活络、壮筋补虚，对缓解腰背、小腿疼痛的效果很好。

Massaging the legs is another effective method. Pressing the Chengshan point on the calf — located in the hollow below the calf muscle when the heel is lifted — can relieve fatigue, ease muscle tension, and help the body transition into a more relaxed state before sleep.

睡前按压此穴，能缓解一天的疲劳，让身体在放松舒适的状态下入睡。

③ 按摩脚心

涌泉穴位于足底脚心处，是肾经经脉的第一穴。中医认为，按摩涌泉穴可改善人体血液循环，缓解头晕脑涨、失眠多梦等不适症状。

每晚临睡前，按摩并揉搓脚心5分钟，自觉脚心发热即可。

Massaging the soles before bed can also help. The yongquan point, located at the center of the foot, is believed to promote circulation and ease symptoms like dizziness and insomnia. Gently rub the area for about five minutes until a warm sensation develops.

最后，祝大家都能安然如梦，拥有健康体魄。

来源：人民日报微信综合生命时报

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