Poor sleep affects mood, energy, and overall well-being, making natural sleep-supportive practices essential. While there are many approaches to improving sleep, Dr. Jaffe recommends a simple yet effective ritual: salt and soda baths.

This practice combines Epsom salts with baking soda to promote relaxation, support detoxification, and enhance overall well-being. In this article, we’ll explore how salt and soda baths support sleep, why we recommend them as part of your Nature’s pHarmacy practices, and how you can incorporate this simple habit into your nighttime routine.

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The Science Behind Salt & Soda Baths

How Magnesium Promotes Calm and Relaxation

When dissolved in warm bath water, Epsom salts (magnesium sulfate) release magnesium, which can be absorbed through the skin. Magnesium can help relax the tiny piloerector muscles in the skin. When absorbed, it has additional effects:

1. Muscle Relaxation: Magnesium helps muscles relax by regulating calcium levels in muscle cells, preventing prolonged muscle contraction, and reducing tension.
2. Nervous System Regulation: Magnesium is involved in the activation of GABA receptors which has a calming effect on the brain and nervous system.
3. Circadian Rhythm Regulation: Magnesium plays a pivotal role in regulating our circadian rhythm, the internal body clock that governs sleep cycles; it helps signal to the body that it’s time to unwind and prepare for rest.
4. Cortisol Reduction: Magnesium helps balance the body’s stress response by influencing the HPA (hypothalamic-pituitary-adrenal) axis, which regulates cortisol production. By helping regulate cortisol, magnesium reduces stress-related wakefulness, promoting deeper sleep. Lowering elevated cortisol levels can also reduce feelings of stress and anxiety.
5. Improved Sleep Quality: By supporting the nervous system and reducing cortisol, magnesium promotes a more restful and uninterrupted sleep cycle.

These combined effects of magnesium contribute to a deeper sense of calm, making Epsom salt baths an ideal choice for evening relaxation.

Baking Soda and Its Benefits
Baking soda, or sodium bicarbonate, is a natural compound that plays a key role in balancing the body’s pH levels. Baking soda’s alkalinizing effects help neutralize excess acidity caused by stress, poor diet, or environmental toxins. When added to a warm bath, it dissolves into the water, where it can be absorbed through the skin. Baking soda supports detoxification and relaxation in several ways:

1. Alkalinizing Effect: Baking soda helps neutralize acidity in the body, counteracting stress-induced acidity that can contribute to inflammation and discomfort. Baking soda’s alkalinizing effect is particularly beneficial for those dealing with chronic stress or inflammation. These conditions often result in an acidic internal environment, which can contribute to discomfort and irritability.
2. Skin Detoxification: Acting as a gentle exfoliant, baking soda helps draw out impurities and toxins, leaving the skin feeling soft and soothed.
3. Anti-Inflammatory Properties: By reducing acidity, baking soda helps ease muscle soreness and joint pain, supporting overall recovery.
4. Relaxation Support: Baking soda’s skin-soothing and detoxifying properties promote a sense of calm and relaxation.

Together with the magnesium in Epsom salts, baking soda adds to the mineral-rich soak, offering a holistic approach to relaxation and wellness.

Why We Recommend This Practice
At Nature’s pHarmacy®, we advocate for regenerative health practices that promote stress reduction, muscle relaxation, and pH balance. Salt and soda baths complement other natural sleep hygiene practices, such as avoiding screens before bed and incorporating green light therapy. If needed, ask your practitioner about  supplementing with a product like  PERQUE Sleep Guard™  to manage healthy serotonin–melatonin balance.

Step-by-Step Guide: How to Take a Salt & Soda Bath
Ingredients & Measurements

• 1/2 cup Epsom salts
• 1/2 cup baking soda
• Optional: 1 teaspoon sesame oil (for skin nourishment)
• Optional: Essential oils (e.g., lavender or chamomile)

Best Practices

1. Add the Epsom salts and baking soda to a warm bath. Dr. Jaffe like to say that the water should be “warm enough to make your skin pink like a baby, not red like a lobster.”
2. Soak for 20–30 minutes, ideally before bedtime.
3. Dim the lights or use soft, ambient music to help create a tranquil environment. This ritual helps your body understand it’s time to unwind and prepare for sleep.
4. Focus on deep abdominal breathing to enhance the relaxation process.
5. After the bath, hydrate with filtered water or herbal tea.
6. Avoid screen time after your bath, to fully benefit from the calming effects.

This practice not only helps with sleep but also encourages a mindful, relaxing pre-sleep ritual that can improve your overall mental and emotional health.

Additional Benefits Beyond Sleep

While salt and soda baths primarily promote relaxation and improve sleep, they also support detoxification, muscle recovery, skin health, and mental well-being.

1. Warm bath water helps open pores in the skin, allowing the Epsom salts and baking soda to work together in flushing out toxins. Magnesium enhances circulation, supporting the body’s natural detox pathways, reducing inflammation and alleviating the physical and mental burdens of toxins. This process not only cleanses the body but also helps restore the body’s natural balance, leaving you feeling refreshed and rejuvenated.
2. Muscle Recovery. Magnesium helps reduce muscle tension and soreness, promoting healthier muscle function. Salt and soda baths ease muscle tension, alleviate soreness, and support post-exercise relaxation.
3. Skin Health. Adding sesame oil to the bath nourishes the skin with antioxidants and anti-inflammatory compounds, helping to protect and hydrate without clogging pores. The combination of Epsom salts and baking soda is ideal for restoring the skin’s natural moisture barrier, promoting a healthy complexion.
4. Mental Well-Being. Taking a salt and soda bath can also serve as a mindfulness practice. The ritual of soaking in warm water, paired with the calming effects of magnesium and essential oils, can create a peaceful, meditative state. This practice helps to reduce stress and improve mood, contributing to a greater sense of mental clarity and relaxation.

Who Should Avoid These Baths?

While salt and soda baths can offer numerous health benefits, they may not be suitable for everyone; consult your healthcare provider if you have hypertension, heart conditions, or are pregnant.

For those prone to dizziness, dehydration, or overheating, it’s important to use cooler water and limit the duration of the bath to 10–15 minutes. Staying hydrated before and after the bath can also help mitigate these effects. If at any point discomfort is felt, it’s best to exit the bath and cool down.

Conclusion

By adding salt and soda baths to your nighttime routine, you’re not only enhancing your sleep but also supporting your body’s natural ability to detoxify, recover, and restore balance. This simple yet effective practice can contribute to your mental, physical, and emotional well-being, turning a nightly ritual into a powerful tool for overall health. Whether you’re looking to improve sleep quality, detoxify your body, or simply unwind after a long day, salt and soda baths provide a natural, safe, and rejuvenating solution. Experience the benefits for yourself, and let it become a cornerstone of your wellness journey.