Taking a Warm Bath Offers Surprising Health Benefits
After a long day, soaking in a warm bath can feel incredibly relaxing. But beyond just feeling good, taking a bath offers several science-backed health benefits that make it well worth carving out time for on a regular basis.
1. May Reduce Stress and Anxiety
Warm baths have been shown to reduce circulating levels of cortisol, a hormone released in response to stress. Less cortisol means a calmer mind and body.
Research has also found that people who take frequent baths describe themselves as less anxious overall. The warm temperature along with periods of deep breathing may produce a mild meditation-like effect.
2. Induces Deep Sleep
Baths before bedtime can improve your sleep quality, especially if you incorporate epsom salts or essential oils like lavender. The rise in body temperature while soaking followed by the rapid cooling afterwards triggers different neurochemical responses that make it easier to fall and stay asleep.
3. Soothes Sore Muscles
The warm water provides hydrotherapy to relax tight muscles after exercise or a long day hunched over a computer. Adding epsom salts magnifies the benefits and reduces muscle soreness thanks to the absorption of magnesium through your skin.
4. May Help Reduce Blood Pressure and Heart Rate
Warm water exposure stimulates the release of nitric oxide which causes blood vessels to dilate, thereby lowering blood pressure. The effect on heart rate is likely related to improvements in overall relaxation. Soaking in a hot bath may provide cardiovascular benefits similar to exercise.
5. Improves Blood Circulation
The heat from the bath makes your blood vessels expand allowing better circulation and delivery of oxygen and nutrients throughout the body. This boost in blood flow may promote healing - especially helpful for conditions like arthritis, fibromyalgia or injuries.
Maximizing the Health Benefits of Your Bath
Follow these tips to get the most out of your therapeutic soak:
Bathe in the Evening
Timing a bath 1-2 hours before bed will help you fall asleep faster and get better quality rest.
Make it a Habit
For reduced stress and lasting improvements in sleep, aim to take a 15-20 minute bath 3-4 times per week.
Watch the Temperature
The ideal bath temperature is between 92-100F - warm enough to boost circulation but not hot enough to overheat. Measure with a bath thermometer for an optimal soak.
Try Epsom Salts
Adding 2 cups of epsom salts increases magnesium absorption to ease muscle soreness, fight inflammation, and promote relaxation.
Use Essential Oils
A few drops of lavender, eucalyptus, chamomile, or ylang ylang essential oils enhances stress relief and sleep promotion.
Dim the Lights
Lighting candles or bathing by lamp light helps set the stage for relaxation.
Avoid Tepid Water
The benefits are maximized when bath water is warm but not too hot. Cooler water won't induce the same therapeutic physiological effects.
Be Cautious with Hot Baths
Temperatures over 102F are risky and can cause overheating, especially when soaking longer than 10 minutes.
Stay Hydrated Afterwards
Drink a glass of water after your bath to counter any dehydrating effects from prolonged water exposure.
Evidence-Backed Additions to Enhance Your Bath
Customize your bathing experience with research-supported ingredients to amplify the health benefits:
Baking Soda
2 cups baking soda adds antimicrobial benefits to treat skin conditions and balance pH.
Epsom Salts
Rich in magnesium, epsom salts enhance muscle relaxation, skin health, and sleep quality. Use up to 2 cups per bath.
Apple Cider Vinegar
2 cups apple cider vinegar helps restore the skin's protective acid mantle to improve skin pH and fight infection.
Oatmeal
Grind 1 cup of oats into a powder and sprinkle into bath water to hydrate and soothe irritated skin.
Honey
1/4 cup raw honey mixed with 1 cup milk softens, exfoliates, and nourishes the skin.
Essential Oils
5-10 drops essential oil like lavender, eucalyptus, rosemary, or bergamot provide aromatherapy benefits.
Dead Sea Salt
This unique salt contains high mineral content to hydrate skin, increase circulation, and ease sore muscles.
Bentonite Clay
2 cups bentonite clay pulls toxins from the skin, cleanses pores, and balances oily areas.
Coconut Oil
Scoop coconut oil straight into your bath or mix with epsom salts. It moisturizes and softens skin.
Special Considerations for Different Health Conditions
Those with certain medical conditions may need to take extra precautions with bathing:
Pregnancy
Pregnant women should avoid very hot baths to prevent overheating which could be dangerous for mom and baby. Stick to warm water and bath for no more than 15 minutes.
Diabetes
Individuals with diabetes should monitor water temperature closely and avoid extremes of heat or cold which can damage nerves. Inspect feet for any burns or skin changes after bathing.
Elderly
Seniors may be more sensitive to changes in temperature. Make baths brief, use grab bars for safety, and watch for signs of overheating like dizziness.
Heart Disease
Sudden changes in temperature can cause blood pressure fluctuations in those with heart conditions. Stick to warm (not hot) water and consult your doctor.
Autoimmune Conditions
For diseases like multiple sclerosis or rheumatoid arthritis, warm (not hot) baths are recommended for pain relief. Avoid if you have a fever or infection.
Safety Tips for Enjoying Bath Time
While baths offer great benefits, be sure to bathe safely as well:
Avoid Sleeping In the Tub
Never submerge your head or fall asleep in the bath due to the risk of drowning.
Watch Alcohol Intake
Consuming alcohol before a bath increases the risk of overheating and passing out in the tub.
Check Water Temperature
Use a bath thermometer and slowly ease into the water to avoid burns from excessively hot water.
Have Help If Needed
Those with medical conditions or mobility limitations may require assistance getting in and out of the tub.
Prevent Slipping
Install grab bars and use a slip-resistant mat for stability getting in and out of the bath.
Stay Hydrated
Drink water before, during, and after bathing to avoid dehydration from prolonged water exposure.
Incorporate Baths for Better Health
An evening bath can be so much more than just a relaxing pampering routine. The benefits for sleep, stress relief, circulation, muscle recovery, and more make it a healthy
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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