Should You Shower at Night or in the Morning? Experts Break It Down

It’s a debate as old as time: morning shower or evening shower? The answer is not that simple and will depend on your preferences and lifestyle because there are benefits to both.

“There’s no one-size-fits-all answer,” Hannah Kopelman, DO, a board-certified dermatologist and host of the podcast Derm Club, told Health. “A morning shower can be a great way to wake up, boost circulation, and start fresh, especially if you tend to sweat at night. Meanwhile, a nighttime shower helps rinse off sweat, pollution, sunscreen, and environmental debris.”

A morning shower can boost circulation, shake off sleep inertia, and wash off nighttime sweat, according to Anna Andrienko, MD, a board-certified dermatologist at Dr. Ducu Clinics.

Pros of Morning Showers

Morning showers can help you start your day feeling invigorated and refreshed.

• Increases energy: According to a Sleep Foundation survey, 73.3% of people say they feel refreshed or energized after showering in the morning.
• Boosts circulation: Morning showers also boost circulation, reduce inflammation, and relieve pain, especially if you switch to cooler water before getting out.
• Tames bedhead: Tossing and turning at night can leave you with tangled hair in the morning, but showering in the morning may help you maintain your style.
• Cleanses away sweat: You tend to sweat while sleeping, so morning showers may reduce body odor, and help you feel refreshed and clean, according to Anna Chacon, MD, FAAD, a board-certified dermatologist and global dermatology innovator at Anna Chacon MD.
• Prepares skin: Showering in the morning also helps de-puff skin as well as preps it for shaving or makeup, according to Dr. Kopelman.

Cons of Morning Showers

While morning showers can be great for jumpstarting your day, there are also some downsides.

• Allows the day’s build-up to remain: Prioritizing morning showers means that the day’s build-up of grime, sweat, pollen, sunscreen, and pollution remains on your skin—and in your bed—while you sleep, said Dr. Kopelman.
• Increases risk of skin irritation: From a skin health perspective, Dr. Kopelman says she favors nighttime showers to prevent build-up that can clog pores or lead to irritation.
• Stresses hair and scalp: If your morning shower also includes shampooing daily, followed by heat styling, you could be putting stress on your hair, especially if your hair is already prone to breakage. In fact, dermatologists say that dry or textured hair may not need daily washing.

A warm evening shower can help you relax and calm you down, signaling to your brain that it’s time to decompress, said Dr. Chacon. You get to rinse away the dirt and debris from the day and go to sleep clean.

Even if you opt for showering in the morning, it’s still important to have a nighttime routine for your face, she said.

Pros of Evening Showers

Evening showers are known for helping you unwind and promote sleep.

• Promotes sleep: A nighttime shower helps you relax. It also encourages your body temperature to drop more quickly and signals your brain to sleep.
• Washes away dirt and grime: Showering at night promotes skin hygiene because it washes away everything from sunblock and makeup to pollution and pollen. It also reduces irritation and breakouts, according to Dr. Andrienko.
• Locks in moisture: Your skin repairs itself overnight, so applying a moisturizer after a shower can support your skin health, help seal in moisture, and hydrate your skin, said Dr. Chacon.

Cons of Evening Showers

While evening showers can be great for winding down, there are also some downsides.

• It puts hair health at risk: Going to bed with wet hair can cause friction or even fungal issues on the scalp if it is not dried properly, said Dr. Kopelman.
• Requires extra time: Nighttime showers may require extra time, especially if you need to dry your hair, according to Dr. Andrienko.
• Tempts people to use hot water: If you are like many people, you may opt for an overly warm shower before bed. But doing so can deplete your skin’s oils and leave it dry and itchy.

Choosing between a morning and evening shower will require examining your lifestyle, schedule, and goals.

If you tend to have more time in the evening or you want to promote sleep, evening showers may be best. But if you have trouble getting going in the morning or exercising before work, a morning shower may be what you need.

Skin Health

When choosing when to shower, consider your skin type and any underlying skin conditions. If you have dry or sensitive skin, nighttime showers may be more beneficial.

“Showering at night gives you a chance to lock in moisture before bed,” said Dr. Kopelman. “Applying emollients or serums post-shower allows for better absorption while you sleep, when your skin is in repair mode.”

Energy and Sleep Benefits

If you want to kick-start your day, have more energy, and increase your alertness, choose a morning shower. But if your goal is to prioritize quality sleep, an evening shower may be your best bet.

“Morning showers can help boost energy by increasing alertness and circulation,” said Dr. Kopelman. “Conversely, warm evening showers signal the body to cool down after, which can enhance melatonin release and improve sleep quality—great for anyone with insomnia or anxiety.”

Hair Health

Going to bed with soaking wet hair isn’t ideal because it can lead to hair breakage due to friction with your pillow. If you’re a nighttime washer, Dr. Kopelman recommends towel-drying your hair thoroughly and, if needed, using a hair dryer on a low-heat setting to ensure your scalp is dry before sleeping.

Sleeping with wet hair also can lead to scalp issues like fungal overgrowth and scalp irritation. Damp conditions create an environment where yeast or bacteria can thrive, leading to sensitivity or even flaking.

Post-Exercise Hygiene

Regardless of when you exercise—morning or evening—you should plan to shower afterward. Sweat mixed with bacteria can clog pores and increase breakouts or irritation, especially on the back or chest, said Dr. Andrienko

Deciding whether to shower in the morning or in the evening will depend on your personal preferences, lifestyle, and skincare goals.

Showering in the morning helps you wake up and start your day refreshed, while showering at night helps you unwind and prepare for sleep.

Regardless of which you choose, make sure you care for both your skin and your hair. This means applying moisturizers and sunblock and avoiding sleeping on wet hair.