In the pursuit of health and longevity, we often turn to complicated diets, grueling workouts, and expensive supplements. However, according to a renowned cardiologist from Málaga, one of the most effective ways to extend your life can be surprisingly simple and accessible to everyone. It involves a ritual that many of us perform automatically, unaware of its hidden potential. It’s not an exotic fruit or the latest meditation trend, but rather a water routine at the right time of day.
The secret lies in our body’s thermoregulation and its close connection to circadian rhythms. When we take a warm bath or shower about 60-90 minutes before bedtime, we trigger an impressive physiological process. Hot water, ideally around 40-42 degrees Celsius, causes blood vessels near the skin’s surface to dilate. This mechanism, known as vasodilation, allows the body to actively release the heat accumulated throughout the day. As a result, your core body temperature gradually drops. This decrease serves as a strong signal to the brain: “Time to sleep.”
This temperature shift prompts the pineal gland to produce melatonin—a key hormone responsible for regulating sleep and wake cycles. At the same time, the production of cortisol, the stress hormone that hinders relaxation and falling asleep, is suppressed. Thus, we are not just washing off the dirt of the day, but actually “switching” our bodies into night mode, preparing them for deep and restorative rest. A large-scale analysis of scientific studies, summarizing data from numerous sources, has confirmed: this simple technique reduces the time needed to fall asleep by about a third, on average.
But it’s not only about falling asleep faster. The quality of sleep itself improves. The duration of deep sleep phases increases, during which essential processes occur: the brain processes and stores information gathered throughout the day, and the body focuses on repairing and regenerating cells. People who practice nighttime water routines wake up less frequently during the night and feel truly rested in the morning. And high-quality sleep is the cornerstone of well-being. It strengthens the immune system, enhances cognitive function, slows the aging process, and—especially important from a cardiology standpoint—significantly lowers the risk of developing cardiovascular diseases, diabetes, and other chronic conditions.
So, if you’re in the habit of taking a morning shower to wake up, you might want to reconsider this routine. While a morning shower does help you feel refreshed, showering at night can be an investment in your long-term well-being. This is not just about hygiene—it’s a conscious step toward a more active life, scientifically proven and endorsed by experts. A simple habit that may prove more effective than many complicated techniques. And, as it turns out, this isn’t just talk—it’s a fact supported by research.
