If you struggle to fall asleep after a busy, stressful day, you need to install a hot tub to drive your insomnia away. With the rising anxiety levels, and increased stressful lifestyles, more and more people have insomnia and other mild sleep disorders.
A soak in the hot tub can also help you ease into a restful night of deep sleep in no time. Researchers claim that sitting in the hot tub before bedtime reduces insomnia, and promotes deep uninterrupted sleep.
According to the National Sleep Foundation, almost half of the American population suffers from sleep deprivation between three to seven days a week. 35.2% of adults in the USA have reported sleeping less than seven hours per night.
Sleep might appear as a spontaneous routine, but it has several cycles.
You can broadly divide your entire sleep pattern into Non-REM sleep and REM sleep.
You can typically expect to cover all the stages of the sleep cycle if you get a solid 7-8 hours of sleep in one sleep session. You can lie in a hot tub before bedtime to relax your body, helping you follow a regular sleep pattern.
A relaxed body will help you get into pre-sleep mode faster, and wake you up in a fresh and energized state, rather than feeling the effects of sleep deprivation.
To have a good night's sleep, your body needs to wind down into a relaxed state. Using a hot tub can help you get your best sleep in the following ways:
Your body temperature fluctuates throughout the day. It rises during the daytime, and then lowers as night approaches, making you ready to wind down to sleep. Stimulating the temperature fluctuation can help you ease into a comfortable sleep routine.
Studies suggest that soaking in warm water at least 15 mins before bedtime increases your core body temperature. When out of the tub, your skin cools down, and water evaporates from the body, resulting in a drop in your body temperature. This temperature fluctuation helps you ease into an improved sleep routine.
The primary reason for insomnia is the build-up of stress in the body during the day. People leading stressful lives often face difficulty relaxing into a good night’s sleep.
Using a hot tub before bedtime can help with stress reduction to achieve restful sleep.
Sleep researchers claim that soaking in a hot tub helps your body release endorphins that can calm your mind, reduce stress, and improve overall health. Also, the buoyancy of water can relax and decompress your aching muscles, helping you relax.
You can help your body relax by taking the following steps:
Bathing too close to bedtime can keep your body temperature high, making it difficult for you to wind down for the night.
Daily stress levels can constrict your blood vessels, restricting blood flow throughout your body. Heat therapy with hot tub jets can dilate the blood vessels, improving overall blood circulation.
A study showed that regular soaking in hot water can improve cardiovascular health in people leading a sedentary lifestyle.
Sleep specialists claim that soaking in a hot tub improves blood flow, reduces stiffness in the arteries, and lowers blood pressure, resulting in improved heart health.
A recent survey shows that more people are experiencing moderate to severe pain in their everyday lives, making it a serious health issue in the long run.
A hot tub can help relieve tension from your aching muscles and joints, reducing bodily discomforts. A recent study claims that lying in hot water helps people suffering from arthritis and fibromyalgia to get better sleep. It also improves their psychological and physical symptoms.
Soaking in hot water also offers health benefits to athletes by helping to reduce muscle fatigue, and improve post-exercise recovery in athletes.
Follow these simple steps to improve your pain management while soaking in the tub:
Although a hot tub has many benefits, and can help you relieve your tensions and pains, it has certain health risks if not used correctly.
Some of the adverse effects of using hot tubs are:
Some bacteria and parasites can live in water of hot tubs, even when disinfected with chlorine. Soaking in such water can make you fall sick, causing symptoms like diarrhea, fever, stomach cramps, vomiting, and dehydration. To avoid falling ill, you need to change the tub water frequently.
People who have blood pressure concerns and take beta-blockers must exercise caution when dipping in a hot water tub. When soaking in a hot water tub, your blood vessels dilate, causing a sudden drop in blood pressure.
Avoid suddenly exiting the hot tub to give your body enough time to adjust to the temperature change.
As the hot tub has a higher temperature than your body, staying for more than 15 to 20 mins in the tub can cause certain health issues like nausea, headache, or a bout of dizziness.
The sudden change of temperature can cause a fluctuation in your blood pressure.
To prevent such health issues, maintain a warm temperature in the hot tub, and drink plenty of water to stay hydrated. Limit time spent in hot tubs as well.
Hot water, while soaking, can burn your skin, causing red painful blisters. Before soaking in a hot tub, use your discretion, and use warm water to provide relaxation without burning your skin.
Older adults must make sure the water temperature is below 104 degrees F before soaking in it.
When using hot tubs, older adults suffering from high or low blood pressure, chronic lung or heart problems, and those who take certain medications can face certain health risks.
Also, people with a weak immune system might be more prone to infections from bacteria or parasites in the water of hot tubs.
Because of a higher risk of infections, pregnant women must avoid hot tubs in their first trimester, and always consult a doctor before soaking in the hot tub during pregnancy.
While soaking in a hot tub can make you feel wonderfully relaxed, here are some ways you can improve your overall sleep routine.
Maintaining a fixed sleep routine can help your body set to a regular sleeping pattern to avoid minor sleep disorders and sleep deprivation to get a good night’s sleep.
You can sleep comfortably in your bed by investing in a high-quality mattress that allows your body to breathe while providing the best support for uninterrupted sleep. To get the mattress that helps you get the sleep you deserve, try Eco Terra mattresses.
Alcohol and caffeine make you alert, and may induce insomnia, making it difficult to fall asleep. Reduce alcohol and caffeine intake to get a good night's sleep.
Laptops, mobile phones, and other electronics emit blue light that can prevent you from getting good sleep. Limit their use at least two hours before bedtime to reduce exposure to artificial light, and improve sleep quality.
People suffering from sleep disorders often resort to sleeping pills to get a good night’s sleep. You can increase the use of natural supplements like chamomile tea, ashwagandha to help you fall asleep without any side effects.
You need a regular sleep routine to maintain a healthy life. Invest in a hot tub to relax and rejuvenate your tired muscles to get the sleep you deserve. You can also improve your sleep habits by making your home ambiance relaxing and peaceful. Try getting an eco-friendly mattress from Eco Terra to support your body, and ease into a comfortable sleep routine.