Should you shower in the morning or evening? Microbiologist reveals ‘clear answer’

Are you a sunrise soaper or a bedtime bather?

It’s the ultimate hygiene debate — and Americans are deeply divided. A 2022 Sleep Foundation survey found that 42% of adults start their day with a refreshing rinse, while 25% wait to wash before hitting the hay.

But according to Dr. Primrose Freestone, a senior lecturer in clinical microbiology at the University of Leicester in the UK, there’s a “clear answer” in this slippery showdown when it comes to keeping bacteria, dust mites and other unwelcome bedfellows at bay.

But, first: What are the benefits of showering?

Showering is an essential part of any good hygiene routine, with two-thirds of Americans making it a daily habit.

When you shower, you’re washing away dirt, sweat and dead skin cells that naturally accumulate on your body. This is crucial for staying clean and stopping the build-up of bacteria, which can lead to infections and body odor.

Regular showers also help keep your pores clear, reducing the chances of breakouts and other skin issues.

Experts say that bathing can do wonders for your mental health, too. Showering can help reduce stress, anxiety and depression by releasing mood-boosting hormones, easing muscle tension and calming the nervous system.

Plus, let’s be honest, feeling clean and well-groomed can provide a confidence boost, helping enhance overall self-esteem.

Soap wars 

People have strong opinions about the right time to rinse off.

Morning shower loyalists swear it’s the best way to wake up and start the day squeaky clean, while nighttime devotees argue that scrubbing off the day’s dirt and grime is key to winding down before bed. 

But there’s a surprise player in this debate: your sheets. 

According to Freestone, your body and hair pick up a mixture of pollutants, allergens, sweat and oil throughout the day — which feed bacteria that can disrupt your skin’s natural microbiome. 

Night showerers argue that rinsing off before bed helps remove all that buildup before it ends up on your sheets. But Freestone warned that you’ll still sweat overnight — no matter how cool your bedroom is.

“Your skin microbes will then eat the nutrients in that sweat,” Freestone wrote this week in The Conversation. “This means that by the morning, you’ll have both deposited microbes onto your bed sheets and you’ll probably also wake up with some BO.”

Things get worse if you’re not keeping your bedding clean. Dirty sheets can transfer those odor-causing microbes right back onto your freshly scrubbed body while you sleep, she noted. 

Showering at night also doesn’t stop your body from shedding skin. The average person loses about a gram and a half of dead skin cells per day — that’s nearly half a teaspoon of flakes — according to Dr. Alok Vij, a dermatologist.

“Any kind of friction will chafe off the outer layer of your skin cells,” he told Cleveland Clinic Health Essentials, “so, a lot of it is shed when you’re making contact with your sheets in your bed at night.”

Those flakes can build up in your bedding and become a buffet for house dust mites. The microscopic pests feed primarily on dead skin and reproduce rapidly. While they don’t bite, their droppings can trigger skin irritation and worsen allergy or asthma symptoms.

“A morning shower suggests your body will be cleaner of night-acquired skin microbes when putting on fresh clothes,” Freestone wrote. 

“​​You’ll also start the day with less sweat for odor-producing bacteria to feed on — which will probably help you smell fresher for longer during the day compared to someone who showered at night,” she added. 

At the end of the day, whether you shower in the morning or at night is really a matter of personal preference. But Freestone emphasized that one thing is non-negotiable: regularly cleaning your bedding.

The Sleep Foundation recommends washing sheets and pillowcases at least once a week, though you may need to do it more frequently in the warmer months, when you’re likely sweating more overnight.

For some, washing bedding more often is essential. If you have pets — especially if they share your bed — washing every three or four days is recommended.

If you suffer from allergies or asthma, it’s worth increasing the frequency to see if it helps alleviate symptoms.