Can My Hot Tub Improve My Sleep: (Yes, But Do This…)

by Michael | Last Updated: November 22, 2020

Yes, absolutely. Your hot tub can improve the quality of your sleep. A 15 minute hot tub dip an hour before bed time is a good recipe for a quality sleep. About 90 minutes before you sleep, your body temperature begins to drop and you start to crave comfort. A warm bath within this time will help to accelerate the drop in body temperature and will make you feel cozy causing you to fall asleep quicker and sleep sounder through the night.

Soaking in the hot tub also helps to relieve you of any stress and worry by releasing “pleasure hormones” called endorphins.

The hormones put you in a relaxed mental state while the warm water and jets soothe your body and keep your muscles relaxed.

The warm temperature of the hot tub puts you in a very relaxed state of mind and as you step out of the tub into a cooler environment, your body temperature will drop and this will immediately trigger the sensation to sleep. The cozy feeling you get from all these activities will help you sleep better.

What Happens If You Fall Asleep In A Hot Tub?

When you get in the tub, you feel very relaxed and calm. So it’s understandable that you want to sleep. However, falling asleep in the hot tub isn’t an exercise I would advise you to try out. It’s not healthy nor is it completely safe. Why?

When you fall asleep in the hot tub, you are putting your body under a lot of stress because different hormonal, physical, and emotional activities go on in your body while you sit in the tub. Falling asleep in the hot tub means you are exposing your body to such degree of heat for a long while. This will put you at risk of dizziness, dehydration, skin paleness, and heat stroke amongst others.

That’s why it is advised to spend 10-15 minutes in the tub. You should also take lots of water before you get in the tub and after you get out.

The hot tub is designed to make you feel good through a number of ways such as by increasing your body temperature so blood can flow freely and your body can feel relaxed.

The water in the tub is usually between 100 degrees Fahrenheit to 108 degrees Fahrenheit. Soaking in that temperature for too long means your body has to work very hard to make sure you don’t overheat.

In simpler terms, falling asleep in the hot tub will overwork your body’s core organs such as the blood vessels. When you get out, you will feel dizzy, lightheaded, and dehydrated.

Think of it this way, sleeping in a hot tub for 30 minutes is like taking a walk in the desert without water or a shade.

Related Read: Can You Put An Inflatable Hot Tub On Grass?

Why Does My Hot Tub Make Me Feel Sleepy?

There are two main factors at work that causes you to feel sleepy in the hot tub.


The first factor is Relaxation. The human body finds it difficult to sleep in uncomfortable positions and environment.

This is because our body has to find that sweet position where it feels relaxed and then snooze. This is why you alternate from one position to the other before you sleep and why you find it difficult to sleep well on a hard surface.

The hard surface makes your body ache and makes it impossible for your body to find that position where you feel relaxed.

So you turn repeatedly while sleeping from one side to the other. This hinders quality sleep but if your body is completely relaxed, you will fall asleep in no time.

This is one reason you feel sleepy when you are in the tub. Being in a hot tub for minutes helps to relax your body.

It makes you feel like you have gotten that perfect sleeping position and thus, you tend to sleep off occasionally.

The warm water improves blood circulation and relaxes your blood vessels and muscles making you feel as relaxed and comfortable as possible.

Since you can only fall asleep when you feel relaxed, it’s only normal to feel sleepy in the tub.


Another factor is the Thermoregulation the hot tub causes. Ever wondered why you naturally feel sleepy at night or when the weather is cold?

That’s because of your body temperature. As the day goes by, the temperature increases, and your body temperature increases too.

You become hotter and stressed out until the evening when the weather temperature starts to drops. As the weather cools, your body temperature drops too.

This drop-in body temperature sends a signal to your brain that it’s time to sleep.

Your hot tub sorts of reciprocates this rise and fall in body temperature. When you get in the tub, the hot water causes your body temperature to rise.

When you get out of the tub, your body temperature drops almost instantly because of the cold weather of the night.

The breeze dashes against your body and causes water to dry up faster thereby making you to feel cool. The resulting drop in your body temperature sends a signal to your brain that it is time to sleep. This quick drop in your body temperature helps to improve your sleep.

Related Read: Why Do I Feel Tired After A Hot Tub Bath?

How to Get Better Sleep With a Hot Tub?

Now you know you can improve your sleep with a warm hot tub dip. How do you go about it?

Eat Early

If you want to maximize the sensation you get from your hot tub, you should eat early, 30minutes to an hour before hot tub time should be okay depending on what you eat and how long it takes your body to digest it.

Hot tub baths don’t go well immediately after a meal. This is because your body needs blood circulation to aid digestion and if you go into a hot tub before the food digests, the heat will redirect the blood flow to your skin.

This means different parts of your body would compete for blood which will get you nauseous and uncomfortable.

Take a Warm Dip in the Tub 60-90 Minutes Before You Are Ready to Sleep

As stated earlier, a 15-minute warm bath before bed time helps to relax your muscles and joints, release hormones that will keep you in a calm state, and will make your body temperature drop faster all leading to a good night’s rest.

Avoid Screen Time

It’s always advisable to reduce your screen time. This refers to the period you spend in front of the TV and with your phones, tablets, and computers.

Taking a break from these gadgets and devices helps your body focus on relaxing better and faster.

Sleep in a Cool Room

You sleep better in cold temperatures. That’s why you feel sleepy when the temperature drops. After a warm hot bath, sleeping in a cool room will help you fall asleep faster and will keep your body temperature low.

A low body temperature slows down the rate of metabolism. In simpler terms, your body uses less energy when you sleep in a cool room.

In addition to these, you can use a few products to improve the level of relief and relaxation you feel for a night of even better sleep.

Using Oils or Aromatherapy

Aromatherapy refers to the process of adding tub-friendly oils and other products to the water in the tub.

The warm water helps to circulate the oils and the result is an amazing fragrance or aroma that helps to ease the body from pains, aches, and stress.

Related Read: Inflatable Hot Tubs vs Regular Hot Tub

Listening to Music

Music has been used as a treatment to aid relaxation and comfort for ages. While in the hot tub, you can play some slow tempo songs or any type of song that you know calms you down.

As a safety precaution, ensure you don’t stay too long in the hot tub. If at any time during your bath, you discover you are getting dizzy or dry, get out from the tub and if you sense you might sleep in the tub, you can set a 15 minute-timer or alarm beside your hot tub.

A good night’s sleep helps to rest the body and keep you energized for the new day. In many parts of the world, a warm bath before bed has been deemed a natural remedy to correct insomnia or sleep disruption.

For instance, in Japan, a common practice called “Furo” or “Ofuro bath” helps people to sleep better and calm the mind.

But as nice as warm baths are, it wouldn’t be a good decision to fall asleep in a hot tub for a long while because then, you will have “too much” of what was required and “too much of everything is not good.”

Have a great day.

Michael is the owner of He owned several hot tubs and jacuzzies for over 15 years. He had a shop where he used to sell hot tubs. Now he enjoys writing helpful guides about hot tubs.