Does soaking your feet at night improve sleep?

Sleep is essential for the body’s health and recovery, but it’s not always easy to get a good night’s sleep. While many people are looking for ways to improve sleep through changing living habits, a simple but effective method that is increasingly gaining attention is soaking your feet in the evening. So what are the effects of soaking your feet in improving sleep at night? 

1. What effects does foot bath have on health and sleep?

Foot baths have many positive effects on health and sleep thanks to their ability to help relax the body and improve blood circulation. When soaking your feet in warm water, blood vessels expand, helping to increase blood circulation and reduce the feeling of numbness and fatigue in your feet. This increase in blood circulation provides essential oxygen and nutrients to muscle tissues, while also reducing muscle and joint soreness caused by daily activities or sports training. Warm water also has a calming effect, helping to reduce stress and anxiety by reducing levels of the stress hormone cortisol. This relaxation creates a feeling of calmness, making it easier for you to prepare for sleep. In fact, relaxing the body before bed, such as through a foot bath, can promote deep and restorative sleep, improving sleep quality. Outside Soaking your feet helps you sleep well In addition, it also helps soften the skin and improve foot skin condition, reducing dry or cracked skin, while enhancing the overall feeling of relaxation. Combining an evening foot bath with other healthy sleep habits can help you achieve more restful and relaxing sleep.

2. How to soak your feet to help you sleep well

After a stressful day of work and study, soaking your feet in a basin of warm water not only helps dispel fatigue but also gently stimulates the central nervous system, inhibits the activity of the cerebral cortex, thereby supporting you have deep and restorative sleep. Below are some methods and How to soak your feet to help you sleep well at home that you can refer to:

• Method 1: Use salt water

One of the ways Soaking your feet helps you sleep well That is soaking your feet in salt water. This method is effective and suitable for people with busy jobs, because it is simple and easy to do. According to Oriental medicine, salt has a salty taste, cooling properties, and possesses antibacterial, anti-inflammatory, analgesic, and detoxifying properties. When you soak your feet in salt water before going to bed, you can stimulate blood circulation, help your body relax and feel comfortable, while reducing arthritis and helping to improve insomnia.

To do this, add 2-3 liters of hot water to a large pot, then add 2-3 tablespoons of salt. Add enough cool water to reduce the heat of the water. Stir gently until the salt dissolves completely. Soak your feet for about 15-20 minutes, then wash your feet with cool water. Finally, use a cotton towel to dry your feet.

• Method 2: Soak in wormwood water

According to Oriental medicine, mugwort has a bitter taste and warm properties, with the effect of stopping bleeding, eliminating cold, pain relief and sedation. Soaking your feet in wormwood leaf water helps warm the body, promote blood circulation, reduce headaches and stress, and improve sleep quality. In addition to using fresh wormwood leaves, you can also replace it with wormwood essential oil. The pleasant aroma from essential oils will create a feeling of relaxation, helping you fall asleep easily and sleep better.

To do this, use 1 handful of fresh wormwood leaves, wash and drain. Boil 2 liters of water, then add wormwood leaves and boil for another 7-10 minutes then turn off the stove. Pour water into a large basin, add cool water so that the temperature reaches a moderately warm level for soaking your feet. Soak your feet for about 15-20 minutes. To enhance the effectiveness, you can use the wormwood leaf residue to gently rub the bottom of your feet, helping to stimulate blood circulation and clear clogged meridians.

• Method 3: Soak your feet with cinnamon bark

Cinnamon bark contains the active ingredient cinnamaldehyde, which has sedative, analgesic and inhibitory effects on the central nervous system. Therefore, soaking your feet in cinnamon bark water helps increase blood circulation, reduce headaches caused by stress and improve difficulty sleeping and insomnia. In addition, soaking your feet with cinnamon bark also helps improve foot odor and foot sweat.

To do this, prepare 100g of dry cinnamon bark, then boil with 3 liters of water until the essence in the cinnamon bark is completely extracted and then turn off the stove. Pour water into a basin and add cool water so that the temperature is just warm enough to soak your feet. Soak your feet for about 15-20 minutes, then use a cotton towel to dry your feet. If you don’t have dried cinnamon bark, you can replace it with cinnamon leaves.

• Method 4: Soak your feet with ginger

Soaking your feet improves sleep Using ginger is also a simple and easy method to implement. According to Traditional Medicine, fresh ginger has a spicy taste, warm properties, and a characteristic aroma, which has the effect of dispelling phlegm, dispelling wind and cold, and detoxifying. Soaking your feet in ginger water helps increase blood circulation, reduce stress and fatigue, bring a feeling of relaxation, comfort, stabilize nerves and improve sleep quality.

To do this, wash 2 fresh ginger roots, cut them into small pieces and crush them. Boil 2 liters of water then add ginger, boil for another 5-10 minutes so that the active ingredients in ginger are completely extracted. Add 2 teaspoons of salt to the water to increase antiseptic properties. Pour water into the basin, add cool water to reach a warm temperature, then soak your feet for about 15-20 minutes.

• Method 5: Soak your feet with lemongrass

The scent of lemongrass has the effect of calming the nerves, reducing stress and improving insomnia. Soaking your feet in lemongrass water not only helps reduce headaches, keep the body warm, and increase blood circulation to the brain, but also helps eliminate foot odor and stimulate sweat secretion.

To make, prepare 5-7 lemongrass plants, 2 tablespoons of salt, and 1.5 liters of water. Wash the lemongrass and crush it, then put the lemongrass in the pot with water and boil for 5 minutes. Add salt and stir well. Pour the boiled lemongrass water into the pot, add cool water to reach a warm temperature. Soak your feet and combine with gentle massage for about 15-20 minutes.

• Method 6: Soak your feet with lolot leaves

Using lolot leaves to make foot bath water can help increase blood circulation, reduce fatigue, improve sleep, and enhance the function of the body’s organs. To do this, take a handful of fresh lolot leaves, wash and drain. Put the lolot leaves in the pot, boil with 2 liters of water for about 10-15 minutes. Then, pour the water into the basin and add cool water so that the temperature is just warm. Soak your feet for about 15-20 minutes, and you can also use lolot leaves to gently rub the soles of your feet for better results.

Image: Ways to soak your feet to improve sleep

3. Note when doing this

To help foot baths effectively improve sleep problems and insomnia, you need to pay attention to the following issues:

• Choose pot material: You should use pots made of wood, because wood is a natural material, safe for high temperatures and herbs.
• Water temperature: Do not soak your feet in water that is too hot. The ideal temperature for foot bathing is about 40-50 degrees Celsius.
• Foot bath position: To achieve optimal results, sit straight, place your feet in the basin and relax your body. During the foot bath, you can gently massage the soles of your feet and ankles to enhance the effectiveness.
• Water level: Make sure your feet are in the water but not above your ankles. Adjust the amount of water so that it is about 2 cm away from your ankles.
• Time and duration of soaking: You should soak your feet in the evening before going to bed about 1-2 hours. Soaking time is 15-20 minutes and done 3-4 times per week. Do not soak your feet for too long because it can affect blood circulation and cardiovascular health.
• Care after foot bath: After soaking your feet, dry and rub your feet to warm them before going to bed.
• Avoid soaking your feet in the following cases: Do not soak your feet when your feet have open wounds, ulcers, or infections. Some people who should not use this method include pregnant women, women during menstruation, children going through puberty, people with weak health, people prone to low blood pressure or unstable blood pressure, people with atherosclerosis, and people with asthma.

In short, foot bathing at night is a simple but effective method that helps improve sleep and brings many health benefits. Foot baths help relax the body, promote blood circulation, reduce stress and fatigue, thereby creating favorable conditions for deep and restorative sleep. By choosing the right ingredients such as salt, ginger, or herbs, combined with proper implementation, you can improve sleep quality and enjoy a feeling of relaxation after a day of work. stress. However, to achieve optimal effectiveness and ensure safety, you need to pay attention to specific instructions and avoid inappropriate situations. Maintaining the habit of soaking your feet in the evening can become an important part of your health care routine and improve your sleep. If you have this health problem, you need to pay attention to finding out appropriate solutions to get early treatment. You need to proactively take care of your health early to live a healthy and long life.