How a Hot Springs Soak Can Improve Sleep Quality

Is there anything better than waking up after a great night of sleep, feeling refreshed and ready to take on the day? Unfortunately, too many of us don’t get enough restful sleep every night. The CDC reports that about one in three adults don’t get enough sleep at night, despite the importance of adequate shuteye for overall health and well-being.

Research shows that many people reach for sleep aids when they can’t drift off, even when tired. While there’s nothing wrong with occasionally using melatonin or a prescription sleep medication, relying on sleep aids every night can eventually make it harder to fall asleep naturally.

While sleep experts recommend various natural methods to support healthy sleep, like powering down devices a few hours before bed, there’s significant evidence that soaking in hot springs can do wonders for sleep quality.

The Physical Benefits of a Hot Springs Soak Before Bed

Imagine slipping into a pool of warm water and allowing your body to float while you let your mind wander. Just the thought of it is relaxing, right?

Soaking in hot water benefits more than your mind. Your body can also respond to the warm water in a way that helps you get to sleep. You might not realize it, but your body temperature is a critical element of your sleep cycle and influences how quickly you fall asleep and the overall quality of your rest.

This is because your body temperature influences your Circadian rhythms, or natural sleep/wake cycle. Your temperature naturally fluctuates throughout the day, dropping by as much as a degree when it’s time for bed and continuing to go down until you reach the deepest point of sleep. Your temperature then slowly increases again, helping you wake up and start the day.

So, what does a hot bath before bed have to do with this? Soaking in hot water before bedtime triggers more blood circulation to your extremities, which helps regulate your internal temperature. Your body naturally dissipates heat into the warm water, lowering your core temperature faster. This rapid cooldown triggers your sleep cycle, making you feel sleepier, fall asleep more quickly, and sleep deeper.

This isn’t the only health benefit of hot water soaks before bed. Unwinding in hot springs can also help you sleep better by:

Encouraging Relaxation

A warm soak alleviates the day’s tensions and stresses by allowing you to relax and be mindful of the moment. Soaking supports relaxing behaviors; for example, you’re more likely to put your phone away and enjoy a pleasant conversation or just let your mind drift, which can help you feel calmer and less anxious before bed.

Pain Reduction

Soaking in water helps reduce pain by relaxing your muscles and joints. There’s also evidence that soaking in hot water can help reduce the amount of lactic acid in your muscles, which can lessen pain and stiffness. Chronic pain is closely tied to sleep disruptions, so anything you can do to reduce discomfort can support better sleep.

How to Get the Most Health Benefits of Hot Water

If you’re soaking in hot springs to support better sleep, there are a few tips to keep in mind.

Choose the Right Temperature

The ideal temperature for the most hot water benefits is between 100 and 104 degrees Fahrenheit. However, anything warmer than the average body temperature of 98 degrees can help lower your core temperature and support sleep.

WorldSprings mineral hot springs pools vary in temperature, up to 104 degrees. For a relaxing, sleep-inducing soak, try the Hokkaido, Japan, pool, with warm water enriched with magnesium, potassium, and bicarbonate to help calm your nerves, aid muscle recovery, and improve your skin health.

Time Your Soak

Ideally, you should plan to soak in hot water at least 90 minutes to two hours before bedtime. That allows your body plenty of time to regulate its core temperature, allowing you to fall asleep faster and enjoy maximum sleep quality.

It’s also essential to give yourself enough time in the water. To see the most benefit to sleep, you need to spend at least ten minutes in the hot water; 20 to 30 minutes is ideal. Avoid soaking too close to bedtime, though; your body needs time to cool down to trigger your natural sleep cycle.

Avoid the temptation to take a cool shower or plunge into a cooler pool after soaking if you want to sleep better. Doing so will actually increase your body temperature and undo all the hot water benefits. Instead, hydrate with room-temperature water or herbal (non-caffeinated) tea and continue your nighttime routine.

Good sleep is critical to overall wellness. From helping your body repair itself and strengthen defenses against chronic conditions like diabetes and heart disease to supporting better brain function and mental health, sleep is one of the best things you can do to stay healthy and happy. If quality rest seems to elude you night after night, try implementing hot springs soaks into your self-care routine.

Enhance Your Sleep With Hot Springs Soaks at WorldSprings

WorldSprings is a leading hot springs pool and spa oasis that helps guests transform into a relaxed mindset for whole-body wellness. With an expansive location in Dallas, TX, and a stunning mountain view at Iron Mountain Hot Springs (A WorldSprings Property) in Glenwood Springs, CO, guests can soak in 9 pools inspired by popular hot springs around the world, including Japan, Mexico, and even the Dead Sea.

Enhance your quality of sleep and book a soak with us today!