The Ultimate Guide to Improving Sleep Quality with Float Therapy
Isolation tanks have been around since the 1950s when neuroscientist John C Lilly developed them to enhance his psychedelic experiences. Though not commercially available until the 1970s, they quickly gained popularity.
A core reason for this is the myriad of benefits one can experience when depriving oneself of sensory stimulation. But how do we use floatation therapy for sleep improvement?
Can Float Therapy Really Improve Your Sleep?
A recent study by Anette Kjellgren and Jessica Westman found that sensory isolation in a flotation tank can induce deep relaxation and positively affect patients suffering from stress or muscle tension pains. The study found that the flotation-REST group showed significant decreases in stress, depression, anxiety, and pain while experiencing an increase in optimism and sleep quality. These findings suggest that flotation tanks may be a promising therapeutic option for those looking to improve their mental and physical well-being and sleep quality.
Additionally, attributing to this feeling of relaxation and rest are half a tonne of Epsom salts dissolved in the water. Epsom salts are a compound of magnesium and sulphate. While floating, our bodies absorb this, which helps to alleviate stress and relax our muscles. It also helps with general pain management, which can improve sleep should you find yourself unable to get comfortable or shut off due to pain.
Comparing Float Therapy with Traditional Sleep Improvement Methods
Both float therapy and traditional sleep improvement methods can help you achieve better sleep, but they work in different ways and have different pros and cons. Here's a comparison.
Traditional methods
Cognitive Behavioural Therapy (CBT): This therapy teaches you how to identify and change negative thoughts and behaviours contributing to sleep problems. It's considered the gold standard for treating insomnia and has strong scientific evidence supporting its effectiveness.
Relaxation techniques: Techniques like meditation, yoga, and deep breathing can help quiet the mind and promote relaxation before bed. They're free, easy to learn, and have no side effects, but their effectiveness can vary depending on the individual.
Regular exercise: Physical activity can improve sleep quality, but avoid exercising too close to bedtime as it can be stimulating. It's free and has numerous health benefits, but it may not suit everyone due to physical limitations.
Healthy diet: Eating a balanced diet low in processed foods and sugar can promote better sleep. It's a lifestyle change that requires ongoing effort but has numerous health benefits beyond sleep improvement.
Float therapy
Sensory deprivation: This can reduce stress, anxiety, and muscle tension, all of which can interfere with sleep. The relaxed state during your float session may aid in sleep, should you attempt to sleep shortly after.
Deep relaxation: The weightless and silent environment promotes deep relaxation, similar to meditation or yoga, but without the need for focused effort. This can help quiet the mind and prepare the body for sleep.
Improved mood and well-being: Float therapy can also improve mood and overall well-being, indirectly contributing to better sleep.
The Benefits of Integrating Float Therapy into Your Sleep Routine
It is suggested that the effects of a float session can last up to 48 hours.
The design of the float treatment - to deprive the senses and reduce pressure on the body - is an experience that, if integrated into a sleep routine, can benefit the quality of sleep (e.g. increased deep sleep time).
It is well recognised that introducing a sleep preparation routine correlates with improved sleep quality. It is not new news to read that reducing screen time before bed, having herbal tea and calming the senses all support a good sleep routine. Float d
Float Therapy for Specific Conditions: Insomnia and Sleep Disorders
To fully understand how float therapy may support improving sleep, it is perhaps a good moment to understand the potential reasons that sleep quality can decrease. We start to talk about stress, fast-paced lifestyles, diet, and alcohol consumption; the list is extensive! So, we cannot say that float will support all of the above, but we can focus on critical areas like stress.
A recent article in The Guardian highlights Feinstein's findings:
“The first thing we notice is blood pressure,” says Feinstein. There is a steep drop in blood pressure within five to 10 minutes of starting a float. Part of this, she says, is likely due to reduced muscle tension. “[A float] is one of the few places on Earth where you can experience this almost zero-gravity feeling,” he says. This allows the smooth muscles around your veins and arteries to relax and contract, which helps blood vessels expand and blood flow more freely.”
From this, we can safely deduce that float can have beneficial effects on your sleep as it is shown to reduce stress markers in your body, such as blood pressure!
practical Tips for Maximising the Benefits of Float Therapy
We recommend actively and consciously "switching off" before your float. Just as exercise requires physical preparation, relaxation requires mental preparation. Start by disconnecting from your phone, email, and other sensory stimuli before your appointment. This simple practice will allow you to slow down and reduce your sensory load, making you more mindful to enjoy floatation's benefits fully.
How often do you float?
The question doesn't have a clear-cut answer, as it depends on how much time you can dedicate and the value you place on it. The good news is that floating has no adverse effects, so there's no recommended limit on how often you should do it. Take the time to invest in yourself and experience the benefits of floatation.
According to Feinstein, studies show that floating therapy can have a significant impact on reducing stress and anxiety while improving mood, serenity, and relaxation. These benefits can last up to 48 hours after a float session.
Embracing Float Therapy for Better Sleep and Beyond
Float has been around for decades but the trend has been significant in 2024. In the modern-day lifestyle with ever-increasing sensory demands, it is perhaps evident that there is a need for balance, and float can do just that. With float, you can focus on finding that balance and leverage its various benefits to your advantage, both with training and sleep.
To learn more about floatation therapy and its benefits, click here or you can book a session in online to experience them first hand.
