When Is the Best Time of Day to Shower?

Is it better to shower in the morning or in the evening? While research in this area is limited, experts largely agree there’s no one “right” time — or that it may depend on a case-by-case basis.

“There really isn't one universal answer, because the best time to shower is the time that works with your lifestyle, your skin type, and what your day looks like,” says Aderonke Obayomi, MD, MPH, a board-certified dermatologist and an assistant professor of dermatology at Mount Sinai in New York City.

Potential Benefits of Showering in the Morning

Showering first thing in the morning can feel refreshing, but it may also offer other real benefits.

Washes Away Overnight Sweat and Oil

Morning showers clean your skin after sleep. “It can help remove oil, sweat, and debris from the pillow and your sheets that accumulated overnight,” says Danny Guo, MD, a board-certified cosmetic and surgical dermatologist in private practice in Calgary, Alberta.

If you’re not a fan of morning showers, Dr. Guo notes washing your face could have similar benefits. But he does advise showering if you sweat during the night. “On a hot night, especially, it would be beneficial to take a morning shower because the sweat and oils overnight can contribute to breakouts,” Guo notes.

May Help You Establish a Wake-Up Routine

A morning shower can help you start your day with a consistent routine.

“Morning showers may help establish consistent wake times through routine and habit,” says Ashley Brauer, PhD, a licensed clinical and performance psychologist in private practice in Minneapolis. “Waking up at the same time every day is key to falling asleep at night and getting good sleep quality, and morning showers can help anchor this rhythm.”

Potential Benefits of Showering at Night

Showering at night also brings clear benefits for both your sleep and your skin.

May Help You Fall Asleep Faster

Incorporating a warm shower into your bedtime routine may help you fall asleep faster.

This timing may help you fall asleep faster and increase the amount of time you’re actually asleep when you’re in bed, Brauer adds.

Removes the Day’s Dirt, Allergens, and Pollution

Throughout the day, your skin collects environmental pollutants, allergens, dirt, and sweat. “If you go to bed without washing all that off, you're essentially pressing those irritants into your pillow and sheets and sleeping in them for eight hours,” Dr. Obayomi says. “That can contribute to breakouts, irritation, and for patients with allergies, it can make symptoms worse.”

Most people also accumulate significantly more dirt and debris during the day than overnight. “The daytime requires us to go to work, cook, do chores, commute, and other activities of daily life that could accumulate allergens, irritants, dirt, and debris on our skin,” Guo says. This makes an evening cleanse the more effective choice for most people.

When You Should Shower in the Middle of the Day

Typically, midday showers are needed only on a case-by-case basis. "If an activity or an incident causes contamination to your skin or clothes, then absolutely, taking a shower can be an effective way to get clean," Guo says. "Otherwise, there isn't really a scientific benefit of a midday shower."

For instance, if you're a healthcare worker, you may be exposed to pathogens throughout your shift that should be washed off. The same goes for those who work in construction, landscaping, or with animals who are exposed to heavy sweat, dust, chemical exposures, or allergens, Obayomi says.

"Athletes or people who exercise midday should also shower promptly after a workout," she adds. "Sitting in sweaty clothes traps moisture against the skin, which can lead to folliculitis, fungal infections, or body acne, especially in areas where friction and sweat overlap, like the chest, back, and inner thighs."

Remember, if you shower midday, you'll need to reapply skincare such as sunscreen or moisturizer, Guo says.

Is It Okay to Shower Twice a Day?

Some people may benefit from showering more often, including those with severe seasonal allergies. “Rinsing off in the evening removes pollen from the hair and skin before bed, and a morning rinse clears anything that settled overnight or transferred from bedding,” Obayomi says.

But if you shower twice per day, you may experience dry skin, especially if you take warm or hot showers. The skin barrier, the outermost layer of your skin, is made of skin cells sealed with natural skin oils, Guo says. Frequent showers strip away the oils, which can cause breakdown of the skin barrier in people with sensitive or dry skin types.

“Regardless of how many times you shower, strongly consider using a skin type-appropriate moisturizer within 90 seconds of exiting the shower to maintain skin hydration,” Guo suggests.