Heat, Cold, and Relaxation: The Science Behind Your Hot Tub and Cold Plunge

Twenty minutes in the sauna this morning, hot tub tonight after dinner, maybe a cold plunge tomorrow. If this sounds like your typical week at Hedley House Hotel, you're onto something science is just catching up with.

After nearly three decades of watching guests unwind in our facilities, we're not surprised researchers are confirming what we've seen every day: heat and cold therapy work. But the latest studies reveal some fascinating details about how.

Regular sauna use keeps making headlines, and for good reason. Recent research from the American Journal of Physiology shows that people who use saunas regularly see measurable improvements in cardiovascular function and lower blood pressure .

What's happening in there isn't magic – it's biology working overtime. Your core temperature rises, blood vessels dilate, heart rate increases. It's like gentle cardiovascular exercise without moving a muscle. Finnish researchers have tracked thousands of people for decades and found regular sauna users have significantly lower risks of heart disease and stroke.

But here's what caught our attention: the benefits extend far beyond heart health. Studies show sauna use triggers the release of heat shock proteins, cellular repair mechanisms that help your body handle stress better. Regular sessions also boost growth hormone production and may even help clear cellular waste from your brain during sleep.

The sweet spot appears to be 15-20 minutes at temperatures between 80-100°C, three to four times per week. Start shorter if you're new to it.

Cold Therapy: The Ice Bath Revolution

Cold water immersion has gone from athletic recovery tool to mainstream health practice, and the research explains why people can't stop talking about it.

A comprehensive review published in PLOS ONE analysed data from over 3,000 participants across multiple studies . The findings reveal some interesting patterns about how your body responds to cold exposure.

Immediately after cold immersion, inflammation markers actually increase. Your body is responding to the shock. But 12 hours later, stress levels drop significantly. It's like your system learns to handle stress more efficiently.

The immune benefits intrigue researchers most. One large study found people who took cold showers for 30 days had 29% fewer sick days from work. They caught the same number of colds, but recovered faster .

Cold exposure also triggers massive releases of norepinephrine – up to five times normal levels. This isn't just about alertness. Norepinephrine acts as an anti-inflammatory agent and may explain why people report improved mood and mental clarity after cold exposure.

The research suggests water temperatures below 15°C for 30 seconds to 2 minutes provide benefits without unnecessary risk. Regular exposure seems more important than duration.

Hot Tubs: The Unexpected Champion

Recent research from the University of Oregon delivered a surprise: hot tubs may actually outperform saunas for certain health benefits .

When researchers compared hot tubs, traditional saunas, and infrared saunas, hot water immersion raised core body temperature most effectively. Why? In water, you can't cool down through sweating. Your body has to work harder to regulate temperature, creating stronger physiological responses.

The cardiovascular benefits particularly impressed the research team. Hot tub use increased blood flow more dramatically than sauna sessions. The enhanced circulation helps explain why people with arthritis often feel better after soaking – increased blood flow reduces joint stiffness and delivers nutrients to damaged tissue.

Sleep improvements also appear more pronounced with hot tub use. The temperature drop after leaving warm water triggers your body's natural sleep preparation mechanisms. Studies using the Pittsburgh Sleep Quality Index showed measurable improvements in sleep quality after regular hot tub sessions.

For people who struggle with traditional exercise, hot tubs offer particular promise. A 2018 study found that one hour in a 40°C hot tub burns similar calories to a 30-minute walk, while also improving insulin sensitivity and glucose metabolism.

The Contrast Effect: Why Hot and Cold Work Better Together

The real magic might happen when you combine both approaches. Contrast therapy – alternating between hot and cold – creates a pumping action in your blood vessels. Capillaries expand in heat, contract in cold, then expand again.

This vascular exercise appears to improve circulation long after your session ends. Athletes have used this principle for decades, but researchers now think it benefits anyone dealing with inflammation or recovery issues.

Our observation after 29 years: guests who use both our hot tub and take cold showers report feeling more energised and sleeping better than those who stick to just one approach.

Getting Started Safely

Start conservatively. Your first sauna session shouldn't exceed 10 minutes. Begin cold therapy with 30-second cool showers before progressing to ice baths.

Stay hydrated – both heat and cold exposure increase fluid needs. Avoid alcohol before sessions, which impairs your body's temperature regulation.

Listen to your body. Dizziness, nausea, or skin colour changes mean it's time to stop. Always consult healthcare providers if you have cardiovascular issues, are pregnant, or take medications that affect blood pressure.

The research keeps expanding, but one thing stays consistent: regular thermal stress, whether hot or cold, appears to make us more resilient. Your body adapts, becomes more efficient at handling challenges.

Maybe our guests have been conducting their own research all along. They just call it relaxation.

At Hedley House Hotel, our wellness facilities include a modern hot tub, Luxury Sauna and Cold plunge. Located just minutes from York city centre with secure parking.

Call 07428 917515 to book your stay.

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Staying in York this summer?

By Greg Harrand • July 7, 2026

Staying in York This Summer? Here's What to Look For in a Hotel Most people booking a York break think about location first. Then parking. Then breakfast. And if you're travelling with the dog, or driving an electric car, the checklist gets longer still. At Hedley House, we've thought about all of it - so you don't have to. Getting Here (and Getting Around) York Railway Station is a 6 to 7 minute walk from our front door, all on level ground with no steps to navigate. If you're arriving by train, you're unpacking within minutes. Driving? We have secure, off-street parking on site - which, if you've ever tried to park in York city centre, you'll know is genuinely rare. No hunting for street permits. No circling the streets. Just pull in and relax. Electric vehicle? We have two dedicated EV charging points, available at £20 per night. Book ahead and we'll make sure one's ready for you. Add it on ... We serve a hearty Yorkshire breakfast and you can add it to your stay when you book. Some guests like to head out early and grab something in the city - others want a proper sit-down start before a full day of exploring. Either way, the option is there. Your Room Every room at Hedley House is ensuite. We also have two air-conditioned deluxe rooms for those warm summer nights - with more being fitted this year. If you'd like one of those, just mention it when you book. Need more independence? Our self-catering apartments give you your own space with the added comfort of everything the hotel has to offer on your doorstep. Bringing the Dog? We have three dedicated dog-friendly rooms, so booking early is essential - they go quickly. One dog per room, and we ask that your dog isn't left alone in the room at any time or on the hotel beds. Other than that, they're very welcome. Your four-legged companion can even join you in the bar for a drink at the end of the day. Just call us to book - 07428 917515 - and we'll get you into the right room. Wind Down After a Day Out York on foot is one of the great city experiences. After a full day of it, our wellness facilities are waiting. Hot tub - £15 per person Sauna and cold plunge - £15 per person All three together - £20 per person Gym - complimentary for all hotel guests Prefer something a little gentler? Our hot yoga studio runs classes for all levels - from complete beginners to seasoned practitioners. Whether you want to stretch out properly after a long day of sightseeing or start your morning with an energising flow, there's a class to suit you. We also have a beauty and massage therapy room on site. Book a treatment, sink into the hot tub afterwards, and the day's walking will feel like a distant memory. What's On in York This Summer York is busy this summer - in the best possible way. Live at York Museum Gardens is running from 9 to 12 July, with OMD headlining Thursday, Self Esteem on Friday, and Super Furry Animals on Saturday. The York Comedy Festival - featuring Russell Howard, Ross Noble and Joanne McNally - closes things out on Sunday. Just a 5 minute walk from the hotel - you couldn't ask for a better base. Later in the summer, York city centre transforms for Yorkshire Day from 30 July to 2 August - with a seaside-themed fun zone on Parliament Street, a makers market, fairground rides, and a free self-guided Seagull Trail around the city. Great for families. Art lovers might want to head slightly further afield - North Yorkshire Open Studios is staging a major exhibition at Ampleforth Abbey from 11 to 19 July, with more than 60 artists exhibiting in a stunning Grade I-listed setting. And if theatre is more your thing, the York Mystery Plays and a full programme at York Theatre Royal and the Grand Opera House will keep you busy throughout the season. Staying a While? Here's One for You Planning a longer stay in York? Book 9 nights directly through our website and your 10th night is on us. No fuss, no small print - just book online at www.hedleyhouse.com and the offer applies to all room types. York rewards those who take their time. There's always another street to wander, another pub to find, another view of the Minster you hadn't seen before. Ten nights gives you room to breathe. One last thing We're a family-run hotel. Greg and Lou, who own Hedley House, have been doing this for a long time - and the team around them has too. You'll notice the difference. York city centre is 10 minutes on foot. The River Ouse is on your doorstep for morning walks or runs. And when you're ready to head out for the day, we'll pack you a lunch. Call us on 07428 917515 or visit www.hedleyhouse.com to book your stay.