Standing barefoot on piles of Epsom salt before bed has flooded sleep TikTok. Here is what physicians and wellness practitioners say the ritual actually does.
Salt stomping means standing barefoot on coarse Epsom salt for about 10 minutes at night, often while doing skincare, according to Doreen Zarfati, a New York-based psychiatrist and chief medical officer at Fountain.
TikTok videos usually show the salt poured onto a baking sheet, towel or shower floor. Many users have said the ritual calms their anxiety and helps them fall asleep, Zarfati told Harper’s Bazaar.
What Does Science Say About Feet Soaking in Epsom Salt for Sleep?
No scientific evidence shows that soaking your feet in Epsom salt or stomping on the crystals directly changes hormones, circulation or sleep quality, though the quiet ritual itself may offer benefits.
“There’s no data showing that standing on salt crystals changes your serotonin or cortisol, and there’s no evidence that magnesium is absorbed through the soles of your feet and resets your nervous system,” Zarfati said. Jacqueline Geer, MD, assistant professor of pulmonary, critical care and sleep medicine at the Yale School of Medicine, told Vogue that “the benefits [of stomping on salt] lie in the fact that this trend requires a certain level of focus and disconnect from the busy environment around us.” Geer added that non-stimulating, calming activities before bed can be linked to falling asleep more easily.
Salt stomping can cause skin irritation, worsen existing cracks on the feet and create small cuts that may allow bacteria to enter the body, according to Chris Winter, MD, a neurologist and Pluto sleep specialist.
Winter suggested trying bath salts instead, telling Vogue that “the common denominator is that you’re slowing down, focusing on a calming ritual and signaling to your body that it’s time for sleep.” A warm bath has some research support, he said, because it slightly raises body temperature, and the cool-down afterward may signal that it is time to sleep.
Why Does the Salt Stomping Ritual Still Help Some People?
Even without direct physiological effects, a calming pre-sleep ritual can help shift the nervous system out of stress mode, said Katie Parobek, founder and director of The Well health and wellness clinic in Notting Hill.
“The ritual of having a grounding, sensory practice before bed is beneficial in itself,” Parobek told Stylist. She also noted that the skin is a protective barrier and the soles of the feet are particularly thick, making significant magnesium absorption unlikely.
How Do You Take an Epsom Salt Bath for Better Sleep?
Brooke Skinner, founder of The Ritual, recommends a warm Epsom salt bath as a nightly wind-down, telling Elle that the minerals help relax muscles and release tension.
“Salt is full of minerals that helps to relax the muscles and release tension. This deeply relaxing form of bathing promotes a deeper sleep,” Skinner said. She suggests lighting a candle, turning off overhead lights and speaking intentions into the water with each sprinkle of salt before slowly submerging.
