The post-spa effect: Why a single spa day can improve sleep quality for up to 72 hours

We all love a great night’s sleep, but for anyone who struggles to sleep it can feel as though there’s a lot of pressure to achieve this elusive period of rest. In reality, there’s a bit of a science to sleep, and it doesn’t always arrive by accident. Sometimes, we need some prep work, and spa days can be a joyful way of achieving that, providing the rare permission to truly switch off. Many people report that after a spa day, sleep feels deeper and more restorative, not just that night, but for several nights afterwards. We like to call that lingering calm the ‘post-spa effect’. Here’s why a single spa day can support sleep quality for up to 72 hours, and how to make the most of it.

The science of lasting relaxation

A spa day offers a layered approach to helping you relax, and those layers don’t simply disappear the moment you head home.

1. Relaxing mind and body

Warmth from pools, saunas, and steam rooms activates the parasympathetic nervous system, also known as the body’s ‘rest and digest' mode. This reduces stress hormones like cortisol while encouraging deep breathing. Once the body has shifted into this calmer state, it can take days for stress chemistry to fully rebound.

2. Muscle release and physical ease

Massage and hydrotherapy reduce muscle tension and improve circulation. Less physical discomfort at bedtime means less chance of waking up in the night or trouble falling asleep, especially for anyone managing aches and stiffness.

3. Temperature regulation for sleep

Contrast therapy (for example, a sauna then a shower) has been shown in some studies to decrease movement during sleep, which can help you to get a better night’s rest. Together, these effects help explain why a spa for insomnia can be effective well beyond the day itself.

How spa rituals boost sleep hygiene

Good sleep hygiene isn’t just about what happens at night, but about how you treat your body during the day as well. For example, a spa day naturally reinforces several healthy sleep cues, such as:

• Digital disconnection: Fewer screens means less blue light exposure and mental stimulation.
• Mindful pacing: Moving slowly through treatments reduces mental noise that often follows us into bed.
• Regular hydration: Many spa environments gently encourage water intake, supporting overnight comfort and reducing night-time waking.
• Consistent routines: Eating lightly, resting between treatments, and going to bed earlier after a spa visit can reset circadian rhythms.

These behaviours often carry on for a day or two afterwards, amplifying the sleep improvement spa effect.

One day vs multi-day: What’s the difference?

Of course, it stands to reason that if a day can have that kind of benefit then what would be the impact of several days at a spa?

One-day spa experience

• Ideal for stress relief and short-term sleep improvement
• Often enough to trigger 48 to 72 hours of better sleep quality
• Perfect for busy schedules or first-time spa guests

Multi-day spa break

• Can deepen and extends the relaxation response
• Provides more opportunity to build consistent routines and learn new ideas for wellness
• Sleep benefits may last longer due to sustained nervous system regulation

Tips to sustain the benefits for 72 hours (and beyond)

Sleep is deeply personal, so different things work for different people - something that Dr Maja Schaedel, who hosts the Good Sleep Retreat at Ockenden Manor, indicated in her interview with us. Some of our favourite ways to help make the most of the post-spa effect is to bring a little intention to each day:

• Keep evenings calm: Avoid intense workouts or stressful conversations the night after your spa visit.
• Replicate spa cues at home: Warm baths, gentle stretching, or a short breathing exercise before bed.
• Protect your bedtime: Aim for an earlier night while your body is still in its relaxed rhythm.
• Limit caffeine and alcohol: Especially in the afternoon and evening following your spa day.
• Stay hydrated: It supports circulation and temperature regulation during sleep.

A gentle rest for better sleep

In a world that often celebrates busyness, a spa day offers something quietly radical; unapologetic rest. Whether you’re planning a wellness weekend, a couples’ escape, or simply seeking better sleep, the post-spa effect is a reminder that even a single day of intentional relaxation can have a positive ripple effect.