Does salt stomping have scientific backing?

No, there is no scientific evidence supporting the claims that salt stomping improves sleep or reduces cortisol levels.

Are there any risks associated with salt stomping?

Standing on coarse salt may irritate the skin, especially for those with sensitive or damaged skin.

What are alternative methods to improve sleep?

Warming the feet before bed, reducing caffeine intake, managing stress, and maintaining a regular sleep schedule are more evidence-based methods.

TikTok Users Are Stomping on Salt Before Bed for Better Sleep: Does the Viral Hack Work?

Q: What is salt stomping?

Salt stomping is a viral trend where individuals stand barefoot on Epsom salt before bed, claiming it improves sleep and reduces stress.

Q: Can Epsom salt provide magnesium through the feet?

There is no definitive evidence that magnesium from Epsom salt is absorbed through the skin in significant amounts.

TikTok users are adding an unusual step to their bedtime routines: standing barefoot on a layer of salt in the hope of sleeping better.

Known as 'salt stomping', the viral trend involves placing Epsom salt or sea salt in a shallow tray and standing or moving the feet through it for around 10 minutes before bed. Supporters claim the practice can promote relaxation, reduce stress, and even lower the stress hormone cortisol. But is there any scientific evidence behind the claims?

What Is Salt Stomping Supposed to Do?

Salt stomping appears to draw on the broader idea of 'grounding', in which people make direct physical contact with natural surfaces as part of a relaxation ritual.

Some social media users claim that standing on salt can help the body enter a more relaxed state before sleep. Others suggest that Epsom salt could provide magnesium through the skin, potentially supporting relaxation and sleep.

However, experts say these claims are not supported by scientific evidence. There is currently no research showing that standing barefoot on salt lowers cortisol, increases serotonin, or directly improves sleep.

Can Epsom Salt Provide Magnesium Through the Feet?

Epsom salt is made from magnesium sulphate, which has led to claims that soaking in or standing on it could allow magnesium to enter the body through the skin.

However, there is no definitive evidence that the skin absorbs enough magnesium from Epsom salt to correct a deficiency or produce meaningful health effects. The skin acts primarily as a protective barrier, while the soles of the feet are particularly thick.

This means any relaxation people experience from salt stomping may be related to the calming bedtime ritual itself rather than the salt.

Could Salt Stomping Harm Your Feet?

Standing directly on coarse salt may also irritate the skin.

Dermatologists have warned that the practice could cause irritation, particularly for people with sensitive or damaged skin. Tiny cuts or cracks in the feet could make the experience uncomfortable and potentially increase irritation.

There is therefore little reason to deliberately expose the feet to coarse salt when similar relaxation techniques can be used without it.

What Could Help With Sleep Instead?

Interestingly, there is some evidence that warming the feet before bedtime may improve subjective sleep quality, particularly in older adults.

A 2025 systematic review and meta-analysis published in the Wiley Online Library found that warm footbaths may improve subjective sleep quality in older adults, although researchers noted limitations in the available evidence. The review included 18 studies involving 950 people aged 60 and above.

Another systematic review of six studies involving 176 participants found that hot footbaths may improve sleep, but the results were not statistically significant, and the researchers called for larger, higher-quality studies.

A warm bath or shower before bed may therefore be a more evidence-informed way to create a relaxing bedtime routine, although it should not be considered a treatment for persistent insomnia.

For people who regularly struggle to sleep, addressing factors such as caffeine intake, stress, irregular sleep schedules and excessive screen use may be more useful than relying on viral hacks.

Salt stomping may make for an unusual TikTok ritual, but there is currently no good evidence that the salt itself can deliver the promised sleep benefits.