A good night’s sleep is a cornerstone of health and happiness, yet for many of us, it feels more like an elusive dream than a nightly guarantee. If you’ve been tossing and turning, wondering how to improve your sleep quality, you might be surprised to learn that a sauna session before bed could be the secret to restorative nights. Let’s unpack the benefits, dive into the science, and explore how regular sauna use can transform your bedtime routine.
The Science of Saunas and Sleep
Below our experts dive into the impact saunas sessions can have on your nightly sleep.
How Does a Sauna Affect Sleep Quality?
Sauna use, whether it’s an infrared sauna or a traditional barrel sauna, has been linked to improved sleep quality. The heat exposure during a sauna session works wonders on your core body temperature. When you step out of the sauna, your body begins to cool down. This drop in temperature mimics your natural circadian rhythm, signaling to your brain that it’s time to wind down and slip into sleep mode.
This cooling process can promote deeper, more restorative NREM sleep, particularly slow wave sleep, which is essential for physical recovery and mental rejuvenation. Sauna therapy also boosts melatonin production, the hormone responsible for regulating your sleep patterns.
The Benefits of a Sauna Before Bed
With its endless health benefits for the body, it’s no surprise that saunas are also great for your sleep as well. Here are some of the top benefits you can expect.
Promotes Relaxation and Reduces Stress
So, why is nighttime one of the best times to use a sauna? Life’s stresses don’t stand a chance against the soothing heat of a sauna. Whether it’s a traditional sauna or an infrared sauna session, the warmth relaxes tense muscles, reduces cortisol levels (the stress hormone), and floods your system with feel-good endorphins.
Improves Sleep Quality
Regular sauna use has been shown to improve overall sleep quality. By preparing your body for better sleep, saunas help you drift off faster and stay asleep longer. It’s like giving your sleep foundation a solid upgrade.
Supports Muscle Relaxation
Had a tough workout? Or just feeling stiff from sitting at a desk all day? The heat from a sauna improves blood circulation, relieving sore muscles and reducing inflammation. This makes it easier for your body to relax and slip into restful sleep.
Natural Sleep Aid
Unlike sleeping pills, which can leave you feeling groggy, both wet and dry saunas serve as natural ways to improve sleeping patterns without side effects. Frequent sauna sessions can create a routine that fosters healthy sleeping habits over time.
Tips for Using a Sauna Before Bed
Ready to give this evening ritual a go? Here are some tips to maximize the benefits of sauna therapy:
Time Your Sauna Session Wisely
An evening sauna works best when timed 1–2 hours before bed. This allows your core temperature to cool down gradually, signaling to your body that it’s time for sleep improvement.
Keep It Short and Sweet
Wondering how long you should sit in a sauna for? A 15–20 minute session is plenty to reap the rewards of sauna health benefits. Overdoing it can leave you feeling overheated or restless, which is counterproductive for restful sleep.
Hydrate, Hydrate, Hydrate
Sauna bathing can make you sweat out a lot of water. Replenish those fluids with a glass of water after your session to stay hydrated and avoid waking up parched in the middle of the night.
Set the Mood
Turn your sauna session into a full relaxation experience. Dim the lights, play calming music, or use essential oils to create a spa-like atmosphere. This helps your mind and body transition seamlessly into sleeping mode.
Sauna Options for Your Sleep Routine
Infrared Sauna Therapy
Infrared saunas are a gentle option, as they use infrared technology to heat your body directly without raising the air temperature as much. This makes them ideal for a soothing infrared sauna session before bed.
Traditional Saunas
If you prefer the authentic experience of a dry sauna or steam room, these are also great choices for relaxation. The heat exposure promotes circulation and relaxation, though the higher temperatures may require shorter sessions.
Common Mistakes to Avoid When Using a Sauna at Night
While using a sauna before bed can lead to a restful night’s sleep, there are a few missteps that could undo those benefits. Avoid these common mistakes to ensure your sauna routine works in harmony with your sleep goals.
Overextending Sauna Sessions
It’s tempting to stay in the soothing warmth for as long as possible, but spending too much time in the sauna can backfire. Overextending sessions—especially in a traditional or infrared sauna—can lead to overheating, leaving you feeling restless instead of relaxed. Stick to 15–20 minutes per session, as this is the sweet spot for reaping the benefits without overdoing it.
Ignoring Hydration Needs
Sauna bathing induces significant sweating, which helps detoxify the body but also depletes fluids. Failing to hydrate properly before and after your session can leave you feeling dehydrated, leading to headaches, dry mouth, or disrupted sleep. Combat this by drinking a glass of water beforehand and replenishing with another after your session. Avoid caffeine or alcohol, as these can further dehydrate your system.
Using Saunas Too Close to Bedtime
Although saunas help prepare your body for sleep, timing matters. If you use a sauna too close to bedtime, your core body temperature may still be elevated when you’re trying to sleep. This can delay the cooling process your body needs to enter sleep mode. Aim to finish your sauna session at least 1–2 hours before bed to allow ample time for your body to cool down and settle into a restful state.
By steering clear of these pitfalls, you can maximize the sleep-enhancing benefits of your nighttime sauna routine.
Cooling Techniques After Sauna Use
Cooling down after a sauna session is just as important as the sauna experience itself. The cooling phase allows your body to reset its core temperature, helping you avoid overheating and ensuring a smooth transition into sleep mode. A proper cooldown enhances the relaxation benefits of the sauna and prepares your body for deep, restorative rest.
Here are a few effective techniques to try after your sauna session:
Take a Lukewarm Shower
A lukewarm shower is the perfect middle ground—not too hot, not too cold. It helps rinse off sweat while gradually lowering your body temperature. Avoid jumping into cold water immediately after a sauna session, as it can be too abrupt and may cause discomfort or stress on your body.
Use a Cooling Eye Mask
Applying a cooling eye mask is a soothing way to bring your body temperature down while focusing on relaxation. It reduces puffiness around the eyes, feels refreshing, and encourages a calm state of mind—ideal for preparing for bed.
Gradually Transition to Room Temperature
Instead of stepping directly into a cool environment, spend a few minutes in a room that matches a comfortable ambient temperature. This gradual transition prevents your body from experiencing a shock, which can disrupt the relaxation achieved during the sauna session.
Incorporating these cooling techniques into your post-sauna routine ensures your body remains balanced and ready for a restful night’s sleep.
Conclusion: Should You Use a Sauna Before Bed?
Absolutely! A sauna before bed is a natural, relaxing way to promote better sleep. From reducing stress to improving REM sleep and muscle relaxation, the benefits are too good to ignore. Whether you’re using an infrared sauna, a traditional sauna, or even a quick sauna bath, this simple addition to your sleep routine can work wonders.
So, ditch the poor sleep and sleepless nights—step into the heat, let your worries melt away, and embrace the joy of restful sleep. If you’re considering bringing the experience home, ALEKO makes it easy to find the perfect at-home sauna. With options ranging from compact indoor saunas to spacious outdoor sauna designs, you can create a cozy space to unwind and enhance your sleep routine.
