Sleep better through warmth, rest and rituals

How regular visits to the thermal baths can support the quality of sleep

Restful sleep is the basis for health, performance and well-being. Nevertheless, many people find it difficult to rest in the evening or sleep through the night.

Current data from the Robert Koch Institute show that more than one in three adults in Germany (35.3%) is now affected by difficulty falling asleep or staying asleep. Around 16% have difficulty falling asleep, while almost one in three adults (31.7%) say they have problems sleeping through the night .

The causes are manifold: stress at work and in everyday life, constant availability, increasing mental stress and an unbalanced lifestyle can contribute to the fact that nightly regeneration suffers. This makes natural ways to bring body and mind back into balance all the more important.

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Thermal water: Why heat can help you fall asleep

The human body follows a natural day-night rhythm. In order for sleep to occur, the core body temperature must drop slightly in the evening. Applications with heat can support this process.

Heat has been used for centuries to prepare the body and mind for the night. Behind this is a scientifically well-proven mechanism known as the Warm Bath Effect . Researchers have been able to show that a warm bath or thermal application in the evening can support the natural sleep process. In the process, the blood vessels in the hands, feet and skin dilate, making it easier to release heat from inside the body. After the application of heat, the core body temperature drops slightly. It is precisely this drop in temperature that is one of the natural signals with which the body initiates the transition to sleep.

Studies suggest that a warm bath about 1 to 2 hours before bedtime can shorten the time it takes to fall asleep and improve the quality of sleep. This effect is attributed to the fact that the body finds its nightly regeneration mode more quickly due to the heat. The interplay of soothing warmth, relaxation and the subsequent natural cooling creates ideal conditions for restful sleep.

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Breathwork: Finding peace with every breath

Our breathing is closely linked to our nervous system and influences how we react to stress and tension. Especially when thoughts are still circling in the evening and the body finds it difficult to switch off, conscious breathing offers an easy way to find peace again. Slow, steady breaths – especially a gentle prolongation of the exhalation – can support the body’s relaxation response and help to lower stress levels. At the same time, concentrating on one’s own breath directs attention away from everyday life and towards the present moment. This creates a conscious ritual that can facilitate the transition from active day to nightly rest.

In our courses on the subject of breathing, you will learn how to consciously control your breathing.

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Sauna: Meditative relaxation that has a lasting effect

Sleep problems often do not arise from physical exhaustion, but from a nervous system that is still set up for activity in the evening. Thoughts continue to circle, inner tension remains and the body finds it difficult to regenerate at night.

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Tip for falling asleep better: Use the power of familiar scents

Many people are familiar with the feeling that certain smells immediately evoke memories or emotions. This principle can also be used for better sleep. In psychology, this is referred to as olfactory conditioning: If a certain scent is used exclusively before going to bed for a longer period of time, the brain can learn to associate this smell with relaxation, rest and sleep.

For this reason, not only sleep experts, but also many competitive and top athletes consciously rely on fixed evening rituals. If, for example, the same lavender scent is used every evening before going to bed, it can become a signal for the body to switch to rest mode over time. The scent alone can then help to initiate relaxation and support the bedtime ritual.

Natural scents such as lavender, stone pine, lemon balm or chamomile, which are traditionally associated with rest and relaxation, are particularly popular for this purpose. If you want to establish such a ritual, you should only use the chosen scent in the evening and in connection with sleep, if possible, so that the connection in the brain is as clear as possible.

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Further impulses for a restful night

In addition to thermal water and sauna, targeted regeneration and mindfulness offers can also help to prepare body and mind for the night. Together, they have the goal of reducing stress, calming the nervous system and creating a conscious counterpoint to the often hectic everyday life.

• Aqua Balance uses the calming effect of our warm thermal water and combines it with gentle movements and conscious breathing. The combination of warmth, water and mindfulness creates a feeling of lightness and inner peace that helps many people to switch off faster.

• The desire to breathe draws attention to an often underestimated tool: one’s own breathing. Slow and conscious breathing techniques can activate the parasympathetic nervous system, the part of the nervous system responsible for recovery, relaxation and regeneration. Calm breathing is therefore often considered an important basis for a relaxed evening and restful sleep.

• Ice bathing focuses specifically on the alternation between cold, conscious breathing and mental focus. Even if the cold stimulus initially has an activating effect, many participants report a deep feeling of calm and balance after ice bathing. Used correctly, the training can help to strengthen one’s own stress resistance and to deal with stress more consciously.

• Hydrojet massages promote relaxation on a purely physical level. The warm water jets loosen tense muscle groups without the need for a classic massage. Physical tension in the neck, shoulder or back area in particular can help to impair recovery and sleep. The gentle massage helps to release tension and prepare the body for regeneration.

• Classic massages support regeneration through targeted relaxation of muscles and fascia. Tension in the neck, shoulder and back area in particular can contribute to making relaxation and sleep more difficult. The massage can reduce physical tension and promote a deep feeling of peace and well-being. At the same time, a conscious break from everyday life is created, which makes it easier to switch off and can support the transition to nightly recovery.