Just before we sleep, there is normally a drop in our body temperature. So if that is the case, how can soaking in your hot tub help you get a better night’s sleep?
For one, a nice calming soak helps you relax mentally, letting your mind wind down after the day. Secondly, the water’s buoyancy helps decompress your joints increasing your circulation while your blood pressure and heart rate decrease, easing your body into a resting state. Also, while you’re in the hot tub, your body temperature rises. But it’s what happens next that is important.
After your soak, you maintain can better maintain that sense of calm and relaxation that naturally helps you fall asleep. And as you do, your core body temperature begins to drop as you cool down, signaling to your body that it’s time to sleep. It’s that simple!
Lack of sleep or even just good quality sleep can leave you feeling anxious, depressed and can lead to mood swings. Because sleep researchers believe that insomnia can be traced to demanding, stressful lifestyles, relaxing in a spa regularly can help combat these stressors.
By taking a 15-minute soak in a hot tub about an hour and a half before you head to bed, your body temperature can drop enough to give you a better night’s sleep naturally. The added bonus is that you won’t wake up feeling groggy from using prescription sleep remedies.
The Japanese have been doing something similar for decades, warming up in a Furo bath in order to sleep better. A Gallup poll of a thousand respondents found that bathing is frequently used as a natural sleep aid, and a Consumer Reports survey found that a warm bath was listed as one of the most common remedies for mild sleep disorders.
Of course, there’s a disclaimer that comes with nearly any piece of advice: Individual results may vary. Buttry it out. What do you have to lose other than a few unwanted hours of wakefulness?
But soaking isn’t the only way to help you sleep better. Here are some other things to try:
Keep A Cool Room
You can assist the cooling process that helps you sleep by keeping your bedroom between 60 and 67 degrees Fahrenheit, according to the National Sleep Foundation (http://sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips). Your room should also be free of noise and other distractions.
Getting regular, vigorous exercise any time of day can help you sleep better. A study at Appalachian State University also found that early morning exercise is best for reducing blood pressure and improving sleep.
Read or Listen to Soothing Music
Reading can help you shift into sleep mode, but for some people, it’s best to avoid electronic sources such as a laptop or a bright reader. The particular light emanating from the screen can activate the brain and keep you awake.
Stick to a sleep schedule, even on weekends
A regular schedule will help you establish a body rhythm and maintain a regular sleep cycle.
Avoid eating and drinking before bedtime
And avoid caffeine, nicotine, and alcohol before bed. All of them cause sleep disruptions. To learn more about sleep disorders and what to do about them, we suggest visiting SleepFoundation.org and Sleep.org by the National Sleep Foundation. It may also be time to talk to your doctor.