From the Guidelines
Morning showers can be an effective way to increase alertness and wakefulness in individuals, with the sudden change in body temperature and physical movement helping to stimulate the body and mind. Taking a shower shortly after waking can help regulate the circadian rhythm and signal to the body that it's time to start the day. For maximum wake-up effect, try alternating between warm and cool water, ending with cool water for about 30 seconds, as this contrast can further enhance alertness 1. It's also important to note that individual responses can vary, and some may find evening showers more beneficial for their sleep-wake cycle, so experimentation is key to finding what works best for each person 1. Additionally, incorporating other wake-up strategies like exposure to natural light and gentle stretching can help create a comprehensive morning routine that promotes alertness and wakefulness 1. Overall, morning showers can be a useful tool for increasing alertness and wakefulness, but it's essential to consider individual differences and preferences when developing a morning routine. Some studies suggest that the timing and intensity of light exposure, as well as the use of blue-light-blocking glasses or apps, can also impact alertness and wakefulness 1. However, the most recent and highest-quality study on this topic, published in 2022, found that morning light exposure, particularly with short-wavelength-enriched lighting, can have a significant impact on alertness and wakefulness in adolescents 1. Therefore, incorporating morning showers and light exposure into a daily routine can be an effective way to increase alertness and wakefulness, with individual experimentation and adaptation key to finding the most beneficial approach.
From the Research
Morning Showers and Alertness
- There is no direct evidence in the provided studies that morning showers help increase alertness and wakefulness in individuals 2, 3, 4, 5, 6.
- However, studies suggest that morning light exposure, particularly blue light, can improve cognitive performance, mood, and alertness 3, 4, 6.
- A study found that exposure to an artificial morning dawn simulation light improves subjective well-being, mood, and cognitive performance 3.
- Another study showed that blue light therapy in the morning can phase shift the sleep phase along with the circadian rhythm, preserving sleep integrity and performance 6.
- Factors such as sleep quantity and quality, physical activity, and food intake can also impact alertness and wakefulness 5.
Related Factors
- Sleep timing and chronotype can affect cognitive performance, with morning types performing better in the morning and evening types performing better in the evening 2.
- Social jetlag, which occurs when social time is out of phase with circadian time, can lead to chronic sleep debt and impact cognitive performance 2.
- Morning activity, such as standing or playing motion-sensing videogames, may not significantly improve sleep timing or daytime functioning in adolescents and young adults with Delayed Sleep-Wake Phase Disorder 4.
- A breakfast rich in carbohydrate and a lower blood glucose response following breakfast can contribute to improved alertness 5.