They can help ease pain and anxiety, serve as natural decongestants, even loosen up stiff joints and muscles. Hot showers also just feel good.

But if you’re looking for one more reason to rinse off at the end of the day, a hot shower may also help you fall asleep.

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Circadian rhythm disorders is something Dr. Dianna Augelli has been studying at the Center for Sleep Medicine at New York-Presbyterian/Weill Cornell Medical Center.

Showering too close to bedtime may not have the desired effect of sleepiness, she told Time magazine. The key is to do so about 90 minutes beforehand — that timing allows your body the ability to both heat up and cool down, as our natural circadian rhythms would.

And that “cool down” is the signal for your body to rest.

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The country is still dealing with a cold and flu epidemic and what we’re told is an ongoing state of high stress — so here is some other advice for getting the most out of that hot shower:

Eucalyptus Oil
Putting oil on your skin or in the air while in the shower can help relieve coughs and loosen phlegm that may be causing a sore throat. A hot shower can also relieve other body aches associated with a cold or the flu, according to Livestrong.

Lavender Oil
Lavender is known to aid with sore muscles, relaxation and stress relief.

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If you are stressed or have trouble sleeping, drop essential oils onto a washcloth and place it on the shower floor, but don’t let the water hit it directly. Showering for at least 10 minutes should help calm your mind and your nerves.