Do you suffer from insomnia? A hot tub may be your answer for relief. Hydrotherapy treatments can increase circulation to the muscles of the neck and back, relaxing them. Moist heat can decrease muscle spasm and hydrotherapy jets can soothe aching muscles.
Hot Tub Insomnia Relief Routine:
1) Start your routine today. Establishing a sleep pattern can be the best thing for your insomnia. Even if you're not tired, going through the same routine day after day will help prepare your body for sleep. Don't stop your routine just because it's not working right away. It takes approximately six weeks to break a habit. Your goal should be to stick with it for 6 weeks.
2) Brew some tea. Non caffeinated, fragrant tea is recommended. Sipping warm tea while bathing in a hot tub can be the key to relaxing your mind and body for sleep. A fragrant tea can assist in your relaxation while you breathe in the calming fragrances.
3) Warm the water. Keep the tub around 102-degrees Fahrenheit, since higher temperatures may slightly increase your heart rate. The ideal situation is to relax before sleep, not energize your body so keeping the temperature warm instead of hot may increase your chances of sleep.
4) Hydrotherapy massage and relaxation. Soak in the tub for approximately 20-minutes, allowing a for full muscle massage. Help your body relax further with breathing exercises. Take slow, deep breaths through your nose. Fill your lungs completely. Hold for a few seconds. Exhale slowly through your mouth while you count to five. Feel the tension leave your back, shoulders, chest, arms, and legs.
When you're done with your relaxation techniques, you'll find sleep easier to come by. Remember that practice makes perfect. Don't give up! After suffering from insomnia, sticking to a sleep routine is very important in re-learning how to fall asleep. Keep your routine for at least 6 weeks, see a doctor if your insomnia gets worse, as it may be a sign of a biological problem.
Safety Tip: Bathe with a friend to make sure you don't fall asleep in the hot tub.
Hot Tub Insomnia Relief Routine:
1) Start your routine today. Establishing a sleep pattern can be the best thing for your insomnia. Even if you're not tired, going through the same routine day after day will help prepare your body for sleep. Don't stop your routine just because it's not working right away. It takes approximately six weeks to break a habit. Your goal should be to stick with it for 6 weeks.
2) Brew some tea. Non caffeinated, fragrant tea is recommended. Sipping warm tea while bathing in a hot tub can be the key to relaxing your mind and body for sleep. A fragrant tea can assist in your relaxation while you breathe in the calming fragrances.
3) Warm the water. Keep the tub around 102-degrees Fahrenheit, since higher temperatures may slightly increase your heart rate. The ideal situation is to relax before sleep, not energize your body so keeping the temperature warm instead of hot may increase your chances of sleep.
4) Hydrotherapy massage and relaxation. Soak in the tub for approximately 20-minutes, allowing a for full muscle massage. Help your body relax further with breathing exercises. Take slow, deep breaths through your nose. Fill your lungs completely. Hold for a few seconds. Exhale slowly through your mouth while you count to five. Feel the tension leave your back, shoulders, chest, arms, and legs.
When you're done with your relaxation techniques, you'll find sleep easier to come by. Remember that practice makes perfect. Don't give up! After suffering from insomnia, sticking to a sleep routine is very important in re-learning how to fall asleep. Keep your routine for at least 6 weeks, see a doctor if your insomnia gets worse, as it may be a sign of a biological problem.
Safety Tip: Bathe with a friend to make sure you don't fall asleep in the hot tub.
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