Morning or night showers? Microbiologist reveals when you should really be showering

The age-old debate over whether it's better to shower in the morning or at night continues to divide opinion, but according to science, there is a clearer answer than most people realise.

Morning showers are often favoured for their invigorating effects and the sense of freshness they offer as the day begins. In contrast, night showers are praised for washing off the day’s dirt and helping the body relax and unwind. So, why not choose to bathe twice a day? However, a closer look at the role of microbes, sweat, and skin hygiene reveals that the time you choose to shower may affect not just how clean you feel, but also how healthy your skin is and how fresh you smell throughout the day.

Benefits of regular showering

Regardless of timing, showering is essential for removing sweat, oil, dirt, and environmental pollutants from the skin. This not only helps maintain cleanliness but also reduces the chances of skin irritation and infections. A key point often overlooked is that body odour isn’t directly caused by sweat—it’s the result of bacteria, particularly staphylococci, breaking down sweat into pungent compounds like thioalcohols.

What happens during the day

As we move through the day, our skin and hair collect dust, pollen, pollutants, and sweat. These substances can cling to our clothing and eventually transfer onto our bed sheets, potentially feeding bacteria and other microbes. Showering at night can help remove this daily buildup, preventing it from contaminating bedding and reducing the microbial load we sleep in.

The case for night showers

Night showers have clear benefits: they rinse off daytime grime, allergens, and sweat, potentially resulting in cleaner bedding and a more comfortable sleep.

However, night showers don’t prevent you from sweating overnight. Your skin continues to shed cells and produce oils, and bacteria feed on this material. If your sheets aren’t laundered regularly, these microbes can thrive and transfer back to your freshly washed body.

Why morning showers might be better

Morning showers help remove any sweat, bacteria, or dead skin that accumulated overnight. This can be particularly important if you slept in less-than-fresh sheets.

Starting the day clean means bacteria have less sweat to metabolize, possibly reducing body odour throughout the day. According to microbiologist Primrose Freestone, morning showers may provide a cleaner start and longer-lasting freshness, making them a preferable option.

The importance of clean bedding

No matter when you shower, one factor remains crucial: sheet hygiene. Regularly washing bed linen—ideally once a week—is necessary to prevent buildup of sweat, skin cells, and bacteria.

Left uncleaned, bedding can host fungi, dust mites, and odour-causing microbes, undermining the benefits of even the most rigorous shower routine.

The verdict

Ultimately, both morning and night showers have their merits, but science leans slightly in favour of morning showers for lasting freshness and better control of bacteria and body odour. That said, it’s even better to shower twice a day—once in the morning to start fresh, and once at night to wash away the day’s grime. Just make a little extra effort and spare some time for your personal wellbeing. Whatever your preference, pairing your shower routine with regularly cleaned sheets is the most effective way to stay truly clean and healthy.