A soak in hot water at the end of the day can help you unwind. But does a hot tub really make your bedtime better?
Science suggests that it can.
Studies found some sleep benefits related to warm baths and water-based heating before bedtime. In particular, the warm water immersion might help you fall asleep faster and increase your sleep quality.
But a hot tub cannot be seen as a treatment of insomnia or another sleep problem.
Rather, it should be seen as part of your relaxing bedtime routine.
For Mesa homeowners, the backyard hot tub will provide a comfortable place to relax after work, put the phone aside, and prepare for the night.
Here is what the studies say and how to set up a bedtime routine involving warm water.
Quick Answer: Will a Hot Tub Help You Sleep Better?
Perhaps.
According to the existing scientific studies, warm-water immersion might have a positive effect on your sleep preparation process.
Timing appears to be important.
Some research found positive effects when warm water immersion was used one or two hours before going to bed.
Warm water heated your skin and increased blood flow close to its surface. After you left the water, your body started to cool down.
Thus, this cooling process worked in conjunction with your body’s natural temperature drop before going to bed.
At the same time, the time spent on relaxing may have helped you mentally prepare for the bedtime.
What Does the Scientific Research Actually Say?
One extensive scientific study examined the effect of warm showers and baths taken before going to bed.
Scientists found that the warm-water immersion was associated with better sleep quality and sleep efficiency. Moreover, when it was used one or two hours before bedtime, it had helped to fall asleep faster.
Modern studies continue to examine the same topic.
Another comprehensive scientific review found that water-based heat therapy might increase total sleep time and improve sleep efficiency. Still, it did not improve all sleep measures that scientists examined.
The important thing here is that the studies did not find that soaking guarantees a perfect night’s sleep.
On the contrary, they suggested that warm-water immersion can positively affect certain sleep processes.
How Warm Water Helps Your Body to Prepare for Sleeping
Your body temperature varies over the day.
When evening approaches, your body starts to prepare for sleeping. As part of this process, it experiences a natural decrease in its temperature.
Warm water sounds like something that will have the opposite effect.
However, initially, warm water increases circulation close to your skin. After you get out of the water, your body starts to cool down.
Thus, the temperature drop after the soak helps to support your natural cooling process.
You do not have to understand all the nuances of this process.
Just setting a simple routine will be enough.
Warm up, get out, cool down, and leave some time for sleeping.
When Should You Use a Hot Tub Before Going to Bed?
Based on the scientific evidence regarding warm-water immersion, using it one to two hours before going to bed is a reasonable choice.
For instance, if you usually go to bed at 10:30 PM, you can start soaking at 8:30 or 9:00 PM.
This timing will provide some time for cooling down and winding down.
Also, it will create a natural transition between your active day and the bedtime.
You do not have to spend long time in the water.
According to the research on passive warming, you can achieve good results even with short water immersions.
More does not mean better in this case.
Comfort comes first.
Keep the Water Temperature Comfortable and Do Not Make It Excessively Hot
An enjoyable hot tub soak does not have to be too hot.
Never raise water temperature above 104 degrees Fahrenheit.
Moreover, most people prefer the temperature to be somewhat lower, especially during the long soaks and when Mesa days are warm.
The main goal of a bedtime soaking is to relax.
Being overheated, uncomfortable, and light-headed will prevent you from relaxing.
Set the temperature to the level that you are comfortable with and follow the manufacturer’s operating instructions.
Create a Bedtime Routine Based on Your Soak
It may be more effective to incorporate the hot tub into your evening routine.
For example:
1. Eat your dinner
2. Perform all household duties
3. Put away the work-related things
4. Have a soak in the hot tub
5. Take a shower if required
6. Turn off indoor lights
7. Read or rest
8. Go to bed at your usual hour.
Creating such routine will send many signals to your brain that the day has ended.
Consistency will be as important in this case as the hot tub itself.
Leave Your Phone Inside
Here we have one of the most obvious benefits of the evening soak.
A phone makes us connected to the work-related things, emails, news, social media, and many other distractions.
The hot tub provides a good excuse to put the phone away.
Instead of looking at the screen before bedtime, you will have 15 or 20 minutes to relax in silence.
Thus, the hot tub becomes not only the source of warm water, but a way to relax your mind as well.
For couples, the soak becomes a way to spend some alone time in the evening.
Hydrotherapy Jets Can Make You More Relaxed
Warm water is just one feature of a hot tub.
The massage-like effect of hydrotherapy jets will help you to feel physically more relaxed after a long day or workout.
The placement of hydrotherapy jets will play an important role here.
The number of jets will not necessarily be better.
The good spa for relaxing in the evening will have comfortable seating and strategically-placed jets.
For one person, they will be the shoulder and back jets. For another, strong calf or foot jets.
Mesa Evenings Are Ideal for an Outdoor Soak
The Mesa homeowners have to deal with warm daytime temperatures.
However, the evenings might be the right time for enjoying your backyard hot tub, especially in the autumn or winter.
Instead of going inside as soon as the sun goes down, you will use your backyard to create an evening routine.
Good lighting, comfortable stairs, privacy, and easy access from the house will make it more likely that you will use your hot tub regularly.
Regular use plays an important role.
A great looking, but hard to access spa might not become part of your routine. On the contrary, a properly located spa right outside the house becomes more available.
Can a Hot Tub Treat Insomnia?
No.
You should never consider a hot tub as a remedy or treatment of insomnia, anxiety, sleep apnea, and another medical problem.
There are multiple causes of sleep disorders.
Stress, medication, underlying conditions, sleep routine, caffeine intake, alcohol consumption, screen time, and many other factors may affect your ability to sleep.
If you regularly have difficulties with sleeping or always feel tired during the day, consult your healthcare specialist.
Think about the hot tub as a wellness product, not as a medical device.
Avoid Drinking Alcohol During Your Evening Soak
Having a glass of wine in the hot tub might seem relaxing.
But drinking alcohol and spending time in the hot water is not the right approach to the bedtime.
Alcohol increases the risk of accidents in the hot tub and can affect your ability to sleep in the night despite its relaxing properties.
So, have water and stay hydrated.
It is especially important in Arizona, where you may become dehydrated in warm weather.
Keep Your Hot Tub Clean and Always Ready for Use
Your bedtime routine can work only if your spa is ready for use whenever you need it.
Maintain the proper water balance and filtration.
Check the levels of the sanitizer and pH, clean the filter and perform recommended maintenance procedure according to the recommendations of the manufacturer.
A clean and well-maintained hot tub becomes much more inviting.
And proper maintenance makes it easy to use.
It is yet another reason to select the right hot tub for your maintenance abilities.
Select a Hot Tub Based on How You Want to Relax
If the bedtime relaxation is one of the key goals of your future hot tub, tell this to the dealer.
It will play an important role in selecting a right model.
Consider:
- Comfortable hydrotherapy seats
- Neck and shoulder jets
- Lower-back massage
- Calf and foot jets
- Quiet operation
- Convenient control panel
- Good water depth
- Comfortable entrance and exit
- Energy efficiency
- Easy maintenance
A couple will prefer a spa with two comfortable hydrotherapy seats.
A family may need more seating places.
Someone who wants to focus on hydrotherapy needs proper jets positioning, not necessarily many seats.
Your ideal hot tub will depend on your usage intentions.
Test the Seats Before Buying
Technical specifications of the hot tub are one part of the story.
Sit in several hot tubs to compare:
- the depth of the seats,
- the position of the jets,
- the size of the footwell,
- the position of the lounger,
- comfort of the seats.
Even if the hot tub looks great on pictures, it can become uncomfortable once you try to sit in it.
Also, your body size and height affect the location of the jets.
That is why visiting the showroom becomes important.
Hot Tub Can Become an Integral Part of Your Better Evening Routine
The scientific studies give a logical explanation of how the warm-water immersion before bedtime may help with sleeping.
Warm water heats your skin. Then your body starts to cool down. Thus, this process works in concert with the natural temperature changes.
At the same time, the hot tub provides something that you might be missing at night – an opportunity to unwind.
You can put away the phone, relax in the quiet, warm water, talk to your spouse and wind down.
And this combination is as important as the temperature itself.
Sunset Spas Mesa offers a wide range of high-quality hot tubs and swim spas with different types of hydrotherapy seating, hydrotherapy system, sizes, and other features.
If the relaxation and improved bedtime routine are your goals of hot tub ownership, visit Sunset Spas Mesa to compare different models in person.
