Evening Hot Tub for Relaxation and Recovery
Recommended Frequency:
Every week on Tuesday, Thursday, Sunday
You can customize this routine to suit your needs, so anything you don't like, change or skip it!
Therapeutic Hot Tub Immersion
Engage in a relaxing hot tub session at 104°F (40°C), ensuring shoulder submersion for optimal benefits. This protocol aims to provide similar benefits to sauna use while offering a more social andrelaxing environment, particularly beneficial for evening wind-down.
Enter the hot tub when it reaches 104°F (40°C). Ensure the water level allows for shoulder submersion.
Keep your body submerged up to your shoulders throughout the session for maximum benefit.
Use this time to relax, practice mindfulness, or engage in meaningful conversation if with a partner or family members.
If possible, observe the stars or night sky, promoting a sense of awe and potentially enhancing the relaxation experience.
Post-Hot Tub Recovery and Sleep Preparation
Engage in a structured cool-down and hydration protocol following your hot tub session. This process aims to optimize the potential sleep-enhancing benefits of heat therapy while ensuring proper rehydration and a smooth transition into your sleep routine.
Drink a glass of water or a hydrating, non-caffeinated beverage to replenish fluids lost during the hot tub session.
Allow your body to cool down gradually for about 10 minutes before preparing for bed. Avoid immediate exposure to very cold temperatures.
Engage in calming activities like light stretching or reading to transition into your sleep routine.
- 💪Cardiovascular HealthMay provide similar cardiovascular benefits to sauna use, potentially improving heart health and circulation.
- 💪Stress ReductionPromotes relaxation and may help reduce stress by lowering cortisol levels and promoting the release of endorphins.
- 💪Social ConnectionProvides an opportunity for quality time and deeper connection with loved ones, potentially enhancing overall well-being.
- 💪Sleep ImprovementThe drop in body temperature after leaving the hot tub may help initiate sleep, potentially improving sleep quality.
- 💪RehydrationRestores fluid balance in the body after sweating in the hot tub, supporting overall recovery and preventing dehydration-related sleep disturbances.
- 💪Temperature RegulationGradual cool-down may help initiate the natural drop in core body temperature associated with the onset of sleep.
- 💪Sleep Quality EnhancementThe combination of heat therapy, gradual cooling, and calming activities may contribute to improved sleep quality and easier sleep onset.
What do I need to start this routine?