Can a Hot Tub Help You Sleep Better?

If you’ve ever climbed out of the hot tub, headed inside, and slept like a rock, it wasn’t your imagination. There’s real science behind that sleepy, melted-into-the-mattress feeling. And if you know a little about how it works, you can time your soak to get the most out of it.

Can a hot tub help you sleep better? The short answer: yes, for many people. A large research review found that bathing in warm water (about 104–109°F) one to two hours before bed helped people fall asleep about 10 minutes faster and improved how well they slept. Your hot tub is an easy way to make that part of your nightly routine.

What the Research Says

In 2019, biomedical engineers at the University of Texas at Austin looked at more than 5,300 studies on warm-water bathing and sleep. Their findings, published in the journal Sleep Medicine Reviews, came down to something anyone can use: people who took a warm bath or shower one to two hours before bedtime fell asleep about 10 minutes faster on average, and reported better sleep quality.

The best timing? About 90 minutes before bed.

The studies they reviewed used warm baths and showers, not hot tubs specifically. But the idea is the same: warm your body in water, then let it cool down before bed. And a hot tub makes it easy to do that at the same time every night.

Why a Warm Soak Makes You Sleepy

It seems backward, but warming up helps you sleep because of what happens when you cool down afterward.

Your body temperature naturally drops in the evening. It’s one of the signals that tells your brain it’s time to sleep. When you soak in warm water, blood moves from your core out to your hands and feet. When you get out, that heat leaves your body quickly and your core temperature drops. That drop is a lot like your body’s natural bedtime signal, just stronger, so you get drowsy sooner.

That’s also why timing matters. Soak right before you get into bed and you may still be too warm to settle in. Soak an hour or two before, and you’ll be cooling down just as your head hits the pillow.

More Than Warm Water: How a Hot Tub Helps You Unwind

A hot tub gives you some sleep-friendly extras a regular bath doesn’t:

• Hydrotherapy jets ease tight muscles and sore backs, the aches that can keep you tossing and turning. (See our tips on hydrotherapy techniques in your hot tub.)
• A real break from screens. Twenty minutes with no phone, no email, and no TV is its own kind of therapy.
• Stress relief. Warm water and a quiet night sky help your mind slow down. We dig into this in Utilizing a Hot Tub for Stress Relief.
• Recovery after an active day. Skiing, biking, hiking, or shoveling the driveway, a soak helps your muscles recover so you’re not waking up stiff.

Your Evening Hot Tub Routine for Better Sleep

Here’s a simple routine to try tonight:

1. About 90 minutes before bed, get in. Anywhere from one to two hours before bed works well.
2. Keep the water between 100°F and 104°F. Warm enough to relax, and never above 104°F.
3. Soak for 15–20 minutes. You don’t need long. (Not sure how long is right for you? See How Long Should You Stay in a Hot Tub?)
4. Keep it calm. Dim the lights, skip the phone, and let the jets do their work.
5. Drink a glass of water when you get out. That matters even more at mountain altitude.
6. Let yourself cool down. Change into comfortable clothes, keep your bedroom cool, and wind down with something quiet.
7. Do it again tomorrow. Consistency helps. A nightly soak at about the same time becomes a cue your body learns to expect. Here’s how to make hot tub time a regular habit.

Can a Hot Tub Help You Sleep Better? A Few Things to Keep in Mind

• Skip the nightcap in the tub. Alcohol and hot water don’t mix well, and alcohol tends to make sleep worse, not better.
• Don’t soak until you’re drowsy in the water. If you feel very sleepy while soaking, it’s time to get out.
• Talk to your doctor first if you’re pregnant, have a heart condition, blood pressure concerns, or take medications that cause drowsiness.
• Ongoing sleep problems deserve a doctor’s visit. A hot tub can be a great part of a healthy bedtime routine, but it isn’t a treatment for a sleep disorder.

Make Better Sleep Part of Your Home

A hot tub is one of the few home upgrades you’ll use every single day, and better sleep is one of the best reasons to own one. If you’re thinking about adding one to your home, we’d love to help you find the right fit. Visit our showrooms in Vail and Frisco, where we have the largest hot tub showroom in the valley, to see and feel the difference for yourself.

Browse our hot tubs, explore flexible financing options, or stop by and say hello. Sweet dreams.

Frequently Asked Questions

Is it good to use a hot tub before bed?

For many people, yes. Research shows that soaking in warm water one to two hours before bed can help you fall asleep faster and sleep better, because your body cools down afterward, and that drop in temperature signals your brain that it’s time to sleep.

How long before bed should I use my hot tub?

About 90 minutes before bed is ideal, though anywhere from one to two hours works well. That gives your body time to cool down before you get into bed.

What temperature should my hot tub be for sleep?

Between 100°F and 104°F works well for most healthy adults. The research on warm-water bathing and sleep used water around 104–109°F, but hot tubs should never be set above 104°F.

How long should I soak to help me sleep?

A 15- to 20-minute soak is plenty. You don’t need a long session to get the benefit.

Can a hot tub help with insomnia?

A nightly soak can be a helpful, relaxing part of your bedtime routine, and research shows warm-water bathing can help people fall asleep faster. If you have ongoing trouble sleeping, talk to your doctor. Persistent insomnia can have many causes.

Sources

• Haghayegh S, et al. “Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis.” Sleep Medicine Reviews, 2019.
• University of Texas at Austin, “Take a Warm Bath 1–2 Hours Before Bedtime to Get Better Sleep, Researchers Find”: https://news.utexas.edu/2019/07/19/take-a-warm-bath-1-2-hours-before-bedtime-to-get-better-sleep-researchers-find/
• U.S. Consumer Product Safety Commission, “CPSC Warns of Hot Tub Temperatures”: https://www.cpsc.gov/Newsroom/News-Releases/1980/CPSC-Warns-Of-Hot-Tub-Temperatures

This article is for general information and is not medical advice. If you have a health condition or are pregnant, talk to your doctor before using a hot tub.