Browse: Home / Sleep / How a foot bath can help you sleep

Menu

Skip to content
  • About
  • Better Body Chemistry School
  • Book a health conversation
  • Speaking query
  • The “Big” Spoons
Header image

BBC

Small things can make a big difference to your health

advertisement

Menu

Skip to content
  • Home
  • Free Resources
    • 31 days to Better Body Chemistry
    • Willpower Report
    • Weight loss e-course
    • Better Body Chemistry for Expecting Moms
    • The ups and downs of insulin resistance
    • Candy Floss Boards
    • Weight tracker
    • Sound bites
  • Library
  • Shop
  • Lucky dip
  • Buy me a coffee
  • Video gallery
  • Contact

How a foot bath can help you sleep

Posted by Dr Sandy on in Sleep | 7172 Views | Leave a response
Tweet
Share
Pin
Share

Click to listen to the audio…

How to enjoy a good night’s sleep

Japanese girl enjoying a foot bath

A hot bath, on a cold night, is a sleep aid that works. It’s a lot safer than sleep meds and probably equally effective.

You know sleep is important.

But………..you don’t seem to be able to fall asleep.  The tossing and turning is both frustrating and frightening.

  • Frustrating because you’re trying hard.
  • Frightening because, well the longer you take to fall asleep, the less sleep you’re getting.

So what can you do, to hasten your trip to dreamland ?

Heading to dreamland quickly

Well there is the obvious stuff

  • Watch your afternoon/evening intake of caffeine
  • Turn off those electronic devices, so you minimize blue light exposure
  • Boot the dog and other noise generators out of the bedroom, if you can, or wear ear plugs
  • Have a hot bath.

Yup it does work, especially if one of the reasons you’re struggling to fall asleep, is because your feet are cold.

Cold feet stop sleep

Cold feet in winter, is a common problem, especially  if your bedroom is not centrally heated.  A phenomenon that is rather common in Japan.   A typical Japanese bedroom is somewhere between 2 to 14°C on a winter’s night.

This is great for a good night’s sleep, because cooler temperatures facilitate sleeping.

And burn FAT !  Yah !

But, these cooler temperatures are a problem, if you’re trying to get to sleep.

a cold winters night in Japan

This is where hot baths come in…..

Bathing before bed

Is a Japanese tradition.

80 %  of Japanese people take a soak in a hot tub, prior to retiring.

But, dipping your whole body, in hot water late at night, is not always practical and can sometimes be dangerous.   Especially for the frail, the disabled or bed ridden patients .

No worries.

Japanese researchers have found, you don’t actually have to dip all of you in the hot water, to get the benefit, just dipping your knees and toes in hot water, has the same effect.

Actually, the knees and toes option is slightly better.

japanese lady hooked up to sleep machine Bedtime on a cold winter’s night

 

A typical Japanese winter bedroom was “created” in a lab, and the temperature dial was set to 10°C, with the relative humidity set at 50 %.   The team arranged for 9 healthy “young” ladies, to spend a total of 5 consecutive nights in this bedroom.

The first two nights were just to get used to sleeping in the lab.

Let’s face it, sleeping in a different bed always takes a little adjusting and sleeping with wires dangling everywhere, is even more challenging, so two practice nights were good design elements.

Sleeping over

different bathing scenariosThe last three nights, of the sleep over, they experienced one of three scenarios, in random order.

  • On one occasion, they enjoyed a full body soak in the tub
  • On one occasion, they dangled their feet up to their knees in hot water
  • On one occasion, they did not bath

The sleep over began at 7.30 pm.

It started with a standard dinner, once dinner was over, the participants got wired up.

They headed for “bed” at 21.50 pm.  But before hopping into bed, they took their “bath”

Taking a bath

The full body soak lasted 20 minutes and the water temperature was 40°C.   The knees and toes soak, was a tiny bit longer and a tiny bit hotter, it lasted 30 minutes and the water temperature was set at 42°C.

With the “bathing” over, it was time for bed.

Everyone was expected to be in bed by 22.45 and the lights were turned off at 23.00.

Off to dream land

The quality and quantity of their sleep was monitored using sophisticated machines, in addition to the sleep parameters, their rectal and skin temperature, was monitored at 1 minute intervals.

Not content to rely on a machine’s interpretation of the sleep experience, the ladies were also asked to rate their night, when they work up.   They were woken up at 6.00 am.

Question included

  • How sleepy they currently felt
  • How well they felt they had slept
  • How easily they had fallen asleep.

So what happened.

The bathers slept better

Both groups.

The machines verified that, on average, the bathers got around 20 min more sleep.

The ladies who dipped their whole body into the bath, showed a 1.0°C rise in their rectal temperature, this did not happen in the foot bathers.  Skin temperature was elevated in both groups.  The skin temperature effect lasted approx. 2 hours.

the effect of bathing on skin temperature

The effect of bathing on skin temperature. Copyright Journal of Physiological Anthropology and Applied Human Science

And this was where that sleep magic happened.

Warm toes less tossing

The tossing and turning was a lot lower in the bathers, this helped them fall asleep faster.

Interestingly enough…….

The knees and toes ladies, actually got the most REM sleep.

In the knees and toes group, the first phase of REM sleep lasted  29.50 ± 8.10 minutes.  This is quite a bit longer than what the full body bathers experienced (15.79  ±  13.18 min) and the no bath ladies experienced (16.72 ± 13.00 min).

Warm those toes

The take home message…………

A hot bath, on a cold night, is a sleep aid that works.

hot bath as a sleep aid

It’s a lot safer than sleep meds and probably equally effective.

If circumstances preclude you enjoying a thorough soak, before bed, don’t worry.    You can still enjoy the benefits,  fill up a bucket of hot water, and wiggle your toes in it for a few minutes.

NOTE : If you have diabetes, be mindful that your ability to “feel” temperature may be impeded, due to nerve damage – make sure the water is not too hot. Burning your feet is not a recipe for a good night’s sleep !

Effects of Bathing and Hot Footbath on Sleep in Winter. Journal of Physiological Anthropology and Applied Human Science (2000) 19(1):21-27.  Eun-Jung Sung and Yutaka Tochihara.

Further reading

sleeping tablet taking pot shots at lady

Sleeping tablets bring sleep benefits but they don’t bring health benefits

Bad body chemistry ruins your sleep quality, sleeping tablets aren’t able to fix this, they just help you cope a little better by getting a little down time.

e-reader preventing man from getting to sleep

Could your e-reader be keeping you from entering dreamland ?

Electronic devices spit blue light. Since…………..blue light is something that in nature, is a morning thing, you’re more likely to have trouble falling asleep.

being grateful before bed improves sleep

Battling to sleep – it’s because you’ve stopped saying your prayers

Prayer time is time to be grateful. Researchers have found, people who are more grateful when climbing into bed, are better sleepers.

 

Tweet
Share
Pin
Share
Posted in Sleep | Tagged bath, bedtime, cold feet, sleep, temperature, toes, winter

Connect with us

facebook you tube pinterest 40 Linkedin

Instagram

betterbodychemistry
@betterbodychemistry
Follow
Imagine a world where you enjoy nature on your terms and reduce stress levels at the same time. Our research shows that as little as 10 minutes in nature can bring about a remarkable drop in cortisol. Take control of your body chemistry and unleash your inner stress warrior. 

Click for more https://bsapp.ai/nmNGZnd0T #BalanceYourCortisol #BetterBodyChemistry #HealthyLiving #ManageStress #QuantifyStressRelief #GoGreen #TransformWithNature #BreakFreeFromStress #SelfCare #PracticalStressSolutions #StressRelief #HealingPowerOfNature
betterbodychemistry
betterbodychemistry
•
Follow
Imagine a world where you enjoy nature on your terms and reduce stress levels at the same time. Our research shows that as little as 10 minutes in nature can bring about a remarkable drop in cortisol. Take control of your body chemistry and unleash your inner stress warrior. Click for more https://bsapp.ai/nmNGZnd0T #BalanceYourCortisol #BetterBodyChemistry #HealthyLiving #ManageStress #QuantifyStressRelief #GoGreen #TransformWithNature #BreakFreeFromStress #SelfCare #PracticalStressSolutions #StressRelief #HealingPowerOfNature
23 hours ago
View on Instagram |
1/9
No more dreading the gym! Discover the secret to transforming your exercise routine from a painful experience to a pleasurable one. Get ready to fall in love with fitness! 🏆

Click for more https://bsapp.ai/gDYoXPtMX #HealthyHabits #HealthyLifestyle #PositiveProgression #ExerciseMotivation #BetterBodyChemistry #FitnessVictories #ExerciseHacks #ExerciseTips #FitnessForAll #MindBodyConnection #LoveYourWorkout
betterbodychemistry
betterbodychemistry
•
Follow
No more dreading the gym! Discover the secret to transforming your exercise routine from a painful experience to a pleasurable one. Get ready to fall in love with fitness! 🏆 Click for more https://bsapp.ai/gDYoXPtMX #HealthyHabits #HealthyLifestyle #PositiveProgression #ExerciseMotivation #BetterBodyChemistry #FitnessVictories #ExerciseHacks #ExerciseTips #FitnessForAll #MindBodyConnection #LoveYourWorkout
1 day ago
View on Instagram |
2/9
Attention health-conscious warriors! It's time to unravel a hidden aspect of soy-based meat substitutes that might impact your well-being. While these products offer a plant-powered alternative to traditional meat, it's crucial to address the potential hormonal implications. Soy contains compounds called phytoestrogens, which mimic the effects of estrogen in the body. This means that consuming soy-based meat substitutes,  could potentially disrupt hormonal balance, particularly in men.

Click for more https://bsapp.ai/P_Qtv7VEa #FoodAwareness #HormoneHealth #HealthEducation #EstrogenicActivity #MeatSubstitutes #TofuBurger #BetterBodyChemistry #HormoneBalance #HormonesInFood #HealthConcerns #SyntheticHormones
betterbodychemistry
betterbodychemistry
•
Follow
Attention health-conscious warriors! It's time to unravel a hidden aspect of soy-based meat substitutes that might impact your well-being. While these products offer a plant-powered alternative to traditional meat, it's crucial to address the potential hormonal implications. Soy contains compounds called phytoestrogens, which mimic the effects of estrogen in the body. This means that consuming soy-based meat substitutes, could potentially disrupt hormonal balance, particularly in men. Click for more https://bsapp.ai/P_Qtv7VEa #FoodAwareness #HormoneHealth #HealthEducation #EstrogenicActivity #MeatSubstitutes #TofuBurger #BetterBodyChemistry #HormoneBalance #HormonesInFood #HealthConcerns #SyntheticHormones
2 days ago
View on Instagram |
3/9
Did you know that exercising before a meal can help control your sugar levels? BETTER BODY CHEMISTRY TV can teach you how to incorporate this into your daily routine.

Click for more https://bsapp.ai/b4OljcAHu #metabolism #insulinresistance #healthyeating #exercisesnacking #smallchangesbigresults #glucosecontrol #healthylifestyle #sugarcontrol #betterbodychemistry
betterbodychemistry
betterbodychemistry
•
Follow
Did you know that exercising before a meal can help control your sugar levels? BETTER BODY CHEMISTRY TV can teach you how to incorporate this into your daily routine. Click for more https://bsapp.ai/b4OljcAHu #metabolism #insulinresistance #healthyeating #exercisesnacking #smallchangesbigresults #glucosecontrol #healthylifestyle #sugarcontrol #betterbodychemistry
2 days ago
View on Instagram |
4/9
Ready to make a change? Discover the incredible benefits of leg fidgeting and how it can empower you to take control of your heart health and life. 

Click for more https://bsapp.ai/vk8oySki1 #SedentaryLifestyle #FidgetingForHealth #PreventHeartDisease #HeartWellness #HeartHealth #HealthyHabits #LegPower #EndothelialFunction #HealthyLiving #AtherosclerosisPrevention #BetterBodyChemistry #HeartProtection
betterbodychemistry
betterbodychemistry
•
Follow
Ready to make a change? Discover the incredible benefits of leg fidgeting and how it can empower you to take control of your heart health and life. Click for more https://bsapp.ai/vk8oySki1 #SedentaryLifestyle #FidgetingForHealth #PreventHeartDisease #HeartWellness #HeartHealth #HealthyHabits #LegPower #EndothelialFunction #HealthyLiving #AtherosclerosisPrevention #BetterBodyChemistry #HeartProtection
3 days ago
View on Instagram |
5/9
🌱🍬 Sweetness meets greens in the ultimate flavor makeover! Discover the Coffee Principle and turn your veggies into culinary masterpieces!

Click for more https://bsapp.ai/Y9w5eXntH #BetterBodyChemistry #ParentingTips #TasteTransformation #GreensForLife #FamilyHealth #HealthyHacks #GreenVegetables #PickyEaters #HealthyLiving #TastyGreens #HappyHealthyKids #NutritionHacks
betterbodychemistry
betterbodychemistry
•
Follow
🌱🍬 Sweetness meets greens in the ultimate flavor makeover! Discover the Coffee Principle and turn your veggies into culinary masterpieces! Click for more https://bsapp.ai/Y9w5eXntH #BetterBodyChemistry #ParentingTips #TasteTransformation #GreensForLife #FamilyHealth #HealthyHacks #GreenVegetables #PickyEaters #HealthyLiving #TastyGreens #HappyHealthyKids #NutritionHacks
3 days ago
View on Instagram |
6/9
Don't let poor indoor air quality take a toll on your health. Discover how adding a few houseplants to your home or office can help filter out toxins and improve air quality.

Click for more https://bsapp.ai/J9OBpyx_S #BetterBodyChemistry #NaturalSolutions #HealthTips #CarbonDioxide #BreatheBetter #PollutionSolutions #AirFilters #HealthyLiving
betterbodychemistry
betterbodychemistry
•
Follow
Don't let poor indoor air quality take a toll on your health. Discover how adding a few houseplants to your home or office can help filter out toxins and improve air quality. Click for more https://bsapp.ai/J9OBpyx_S #BetterBodyChemistry #NaturalSolutions #HealthTips #CarbonDioxide #BreatheBetter #PollutionSolutions #AirFilters #HealthyLiving
4 days ago
View on Instagram |
7/9
Are you avoiding the sun? It might be doing more harm than good. New research shows that sun avoiding is linked to an increased risk of dying early.

Click for more https://bsapp.ai/KpyQ1OMJz #healthylifestyle #healthtips #healthyliving #cardiovasculardisease #sunsafety #healthyhabits #longevity #sunworshipper #betterbodychemistry #cancerprevention #skinhealth
betterbodychemistry
betterbodychemistry
•
Follow
Are you avoiding the sun? It might be doing more harm than good. New research shows that sun avoiding is linked to an increased risk of dying early. Click for more https://bsapp.ai/KpyQ1OMJz #healthylifestyle #healthtips #healthyliving #cardiovasculardisease #sunsafety #healthyhabits #longevity #sunworshipper #betterbodychemistry #cancerprevention #skinhealth
5 days ago
View on Instagram |
8/9
Say goodbye to underarm odor and hello to better body chemistry! Discover how to choose the right underarm cosmetic and protect yourself from the potential risk of breast cancer. 

Click for more https://bsapp.ai/hJwA-cTl4 #betterbodychemistry #StaySafe #HealthyChoices #BreastCancerAwareness #antiperspirants #deodorants #aluminiumandhealth #healthylifestyle #HealthyHabits #breastcancerprevention
betterbodychemistry
betterbodychemistry
•
Follow
Say goodbye to underarm odor and hello to better body chemistry! Discover how to choose the right underarm cosmetic and protect yourself from the potential risk of breast cancer. Click for more https://bsapp.ai/hJwA-cTl4 #betterbodychemistry #StaySafe #HealthyChoices #BreastCancerAwareness #antiperspirants #deodorants #aluminiumandhealth #healthylifestyle #HealthyHabits #breastcancerprevention
5 days ago
View on Instagram |
9/9
View on Instagram

FEELING….

sign posts then you need better body chemistry.

Grab our free E-course

“31 days to better body chemistry”

The advice is simple to follow and based on REAL science, not hype

Need more information ? Click here

  • Popular
  • Featured
  • Recent
  • asprosin the sugar plum fairy

    Why sugar levels are high despite NOT eating

    22149 views / Posted
  • poop getting stuck

    The fix for constipation is to go on a low fibre diet

    21278 views / Posted
  • oatmeal breakfast being beaten by egg

    Which is a better breakfast, egg or oatmeal ?

    19778 views / Posted
  • chewing gum relieving postoperative ileus

    A stick of chewing gum gets the gut going after surgery

    16836 views / Posted
  • carbonated water bubbles fill you up

    Fizzing up the water flattens your appetite

    15733 views / Posted
  • sun extracting cholesterol

    Make sure you have your “annual” check-up in the summer time

    / Dr Sandy
  • sending your kid to bootcamp won't stop childhood obesity

    Moving more won’t stop your kid from getting fat

    / Dr Sandy
  • cholesterol at the scene of the accident

    Bone cells are stiffening up your arteries not cholesterol

    / Dr Sandy
  • brain size the problem in ADHD

    Are kids with ADHD just acting according to their brain age

    / Dr Sandy
  • plastering the blood vessel with calcium

    Calcium supplements are building bones and breaking hearts

    / Dr Sandy
  • fat cell groom trying to pull triglyceride bride over the threshold

    Go on a diet even if you think you have nothing to lose

    / Dr Sandy
  • img-45

    The vitamin B12 heist that happens when you take metformin

    / Dr Sandy
  • hepcidin waving his calculator with cell city and ferriportin pump in the background

    Iron loaded macrophages

    / Dr Sandy
  • img-47

    Unlocking the Hidden Dangers of Iron Supplements

    / Dr Sandy
  • baby bottle sitting in a sea of tiny plastic particles

    Guarding Your Baby’s Gut: The Alarming Reality of Microplastics in Bottles

    / Dr Sandy

RSS Recent posts

Dr Sandy Dr Sandy Evans, PhD

Located in Johannesburg, South Africa

Disclaimer : The stories and articles are provided as a service. Dr Sandy's opinions are for information only, and are not intended to diagnose or prescribe. For your specific diagnosis and treatment, consult your doctor or health care provider.
 

Book an appointment

Calendar icon
 

Connect with Dr Sandy

facebook 40
you tube 40
pinterest 40
linkedin 40
 

Categories

Featured posts

  • asprosin the sugar plum fairy

    Why sugar levels are high despite NOT eating

    22149 views / Posted
  • poop getting stuck

    The fix for constipation is to go on a low fibre diet

    21278 views / Posted
  • oatmeal breakfast being beaten by egg

    Which is a better breakfast, egg or oatmeal ?

    19778 views / Posted
 

©2011-2023 Spoonful of Science

Menu

  • Meet Dr Sandy
  • Disclosure/disclaimer
  • Privacy policy
  • Comment policy
  • Contact
Tweet
Share
Pin
Share