Are hot baths beneficial?

Hot baths can have several benefits according to Andrew Huberman. For instance, a hot bath can trigger the release of heat shock proteins and brain-derived neurotrophic factor, both of which have protective roles against muscle atrophy and can enhance brain health. This is typically achieved through a hot bath around 104 degrees Fahrenheit, lasting about 20 minutes 1.

Furthermore, hot baths can help reduce cortisol levels, which might be beneficial for managing stress and preventing aggression 2. They are also mentioned in the context of improving sleep. The "warm bath effect" describes how a hot bath before bed can help dilate blood vessels and facilitate a faster drop in core body temperature, which aids in falling asleep and potentially increasing deep sleep duration 3.

However, caution is advised regarding the expectations and application of hot baths. Overestimating their benefits based on molecular changes, like a significant increase in growth hormone, may not translate directly to noticeable physical outcomes 4. Always consider safety first, especially with the temperature to avoid burns 5.