Can a Sauna Before Bed Help You Sleep Better?

Jul 18, 2024 · 8 mins read

Jul 18, 2024

· 8 mins read

Written by: The Sleeplay Team

Imagine waking up refreshed and energized every morning. That would be awesome, right?

Well, for 50-70 million adults in the United States , this is just a dream due to sleep disorders. What’s even more concerning is the fact that a lack of quality sleep often takes a toll on overall health. It can lead to an increased risk of chronic diseases, mental health issues, and impaired daily functioning.

If you aren’t waking up feeling refreshed due to a sleep disorder, Sauna therapy might be worth trying.

Saunas are enclosed rooms heated to high temperatures. They are typically enjoyed for relaxation and sweat-inducing benefits. There are two main types: traditional saunas, which use dry heat, and infrared saunas, which use light to penetrate the body directly.

But the benefits of a good sweat with a Sauna go beyond just feeling relaxed . It can help you get better sleep quality, which is essential for cognitive function, mood regulation, and physical health.

Let's explore the science behind Sauna therapy and how incorporating it into your nighttime routine can help improve your sleep quality.

How Saunas Improve Sleep Quality

Rather than crawling into bed feeling tense, Saunas can help you set the tone for a rejuvenating sleep experience. Here’s how the heat works its magic:

Heat and Body Temperature Regulation:

Our bodies love routine, and sleep is no exception. Naturally, a drop in body temperature signals to our brain that it's bedtime. Saunas therapy helps stimulate this process effectively.

Saunas will raise your core body temperature, and as you cool down afterward, it mimics a natural drop that preps you for restful sleep. Plus, the Sauna heat also triggers the release of endorphins, those feel-good chemicals that promote relaxation.

Muscle Relaxation:

Tense muscles can be a significant sleep saboteur. But Saunas work their magic by loosening tight muscles, reducing discomfort, and aiding muscle recovery. No more aches and pains keeping you awake!

Stress Reduction:

Feeling stressed? Saunas can get you lower cortisol levels!

Cortisol is our body's stress hormone, and high levels can wreak havoc on sleep. Sauna sessions have been shown to decrease cortisol ,making it easier to unwind and drift off to dreamland.

Now that you know how saunas can be a great addition to your bedtime routine, let's explore how they can also improve your overall health.

Health Benefits of Sauna Therapy

Saunas aren't just about relaxation (although that's a pretty awesome perk). Spending time in a hot room can actually benefit your health in a number of ways:

Cardiovascular Health Benefits:

Saunas get your blood pumping! The heat improves circulation and can help lower blood pressure. Studies have even shown a reduced risk of cardiovascular disease in regular sauna users.

Boosting Immune Function and Promoting Detoxification:

Feeling run down? Saunas might help!

The Sauna heat can kick your immune system into gear, increasing white blood cell production to fight off illness. The sweating that happens during Sauna therapy also helps with detoxification, eliminating toxins through your skin.

Metabolic and Pain Relief Benefits:

Want to give your metabolism a little nudge? Saunas may be the answer. The heat can actually increase your metabolic rate, helping you burn more calories. Plus, those relaxed muscles from your sauna session can mean fewer aches and pains, keeping you active.

Saunas can also acts as a natural pain reliever. The heat helps relax muscles and reduce inflammation, which can be beneficial for conditions like arthritis. So, next time your back bothers you, consider a sauna session instead of reaching for the meds.

Do Saunas Help for Chronic Pain Management?

Heat therapy has long been used to ease pain, but Saunas takes this concept to a whole new level. The heat helps loosen tight muscles, improve blood circulation, and reduce inflammation—all factors that contribute to chronic pain.

Chronic Pain Conditions Benefiting from Sauna Therapy:

Arthritis: The heat can help reduce inflammation and stiffness in joints, improving mobility and reducing pain.
Fibromyalgia: Saunas may improve symptoms like fatigue, muscle pain, and sleep disturbances.
Lower Back Pain: Heat therapy can relax tight muscles and improve circulation, easing lower back discomfort.
Chronic Fatigue Syndrome: Saunas can boost energy levels and improve sleep quality, which can be beneficial for those with chronic fatigue.
Muscle and Joint Pain: The combination of heat and relaxation can be a powerful tool for managing general muscle and joint pain.

Scientific Evidence Supporting Pain Relief Through Saunas:

Studies have shown that sauna therapy can be effective in reducing pain and improving function in individuals with various chronic pain conditions.

A 2005 study published in the Journal of Rheumatology International found that a combination of multidisciplinary treatment and repeated thermal therapy (Sauna) is a promising treatment of chronic pain.

Tips for Using Saunas to Manage Pain:

Start slow and go low: Begin with short sessions (10-15 minutes) and gradually increase the duration as you get used to the heat.
Find your comfort zone: Keep the temperature moderate (around 150-170°F) to avoid overheating and ensure a comfortable experience.
Hydration is key: Drink plenty of water before, during, and after your sauna session to stay well-hydrated.
Stretch it out: Incorporate gentle stretching exercises during or after your sauna session to maximize muscle relaxation.
Talk to your doctor: Always consult with your healthcare provider before starting sauna therapy, especially if you have any underlying health conditions.

Best Practices for Sauna Sessions Before Bed

Now, you're ready to experience the magic of saunas for yourself! But before you dive in, let's explore some key things to keep in mind for optimal results:

1. Optimal Timing and Duration for Sauna Sessions

Aim for your sauna session 1-2 hours before bedtime. This gives your body enough time to cool down naturally after the heat, setting the stage for a perfect night's sleep.
Avoid using the sauna right before bed. You want your body temperature to return to normal before drifting off.
Begin with shorter sessions (10-15 minutes) and gradually increase the duration to 20-30 minutes as your body adjusts to the heat. Remember, it's a marathon, not a sprint!
Pay attention to your body. Saunas are meant to be relaxing, not overwhelming. Avoid prolonged sessions that can lead to overheating.

2. Pre-Sauna Hydration Tips

Drink plenty of water throughout the day leading up to your sauna session to ensure your body is well-prepared.
Avoid alcohol and caffeine before using the sauna. They can dehydrate you and make the experience less enjoyable.
Consider drinking electrolyte-enriched water to help maintain proper hydration levels, especially during longer sessions.

3. Post-Sauna Cooling Down Routine

After the sauna, take a lukewarm or cool shower to help your body gradually cool down. This mimics the natural temperature drop for sleep.
Give your body at least 30 minutes after your sauna session before hitting the hay. This allows your core temperature to normalize for optimal sleep.
After cooling down, engage in calming activities like gentle stretching or meditation. These enhance the sauna's relaxation effects and prepare you for a peaceful night's rest.

4. Sample Evening Routine with Sauna Use

Feeling inspired to try out Sauna therapy? Here's a sample evening routine to get you started:

6:00 PM: Light dinner.
7:00 PM: Hydrate with water or electrolytes.
8:00 PM: Sauna session (20 minutes).
8:30 PM: Lukewarm shower
8:45 PM: Gentle stretching or meditation.
9:00 PM: Relaxing activities like reading a book.
10:00 PM: Lights out! Time for a blissful sleep.

Useful Tips for Your Routine:

Stick to a consistent routine to maximize the benefits of sauna use for sleep.
Adjust the sample timings based on what works best for you, ensuring you have enough time to cool down before bed.
Incorporate relaxing activities like reading or meditation to enhance the calming effects of the sauna.

Looking for More Sleep Hacks? Get more tips and tricks from our previous blog posts on Sleep Hygiene and the best temperature for sleep.

Is Sauna Therapy Right for You?

Wondering if sauna therapy is a good fit for you? Let's break it down!

Sauna Therapy Self-Check

Answer these questions to get a sense of whether sauna therapy could benefit you:

Question	Yes	No
Do you often feel stressed or anxious?	☐	☐
Are you looking for natural ways to improve your sleep?	☐	☐
Do you suffer from muscle or joint pain?	☐	☐
Have you been diagnosed with a cardiovascular condition?	☐	☐
Are you currently pregnant?	☐	☐
Do you have high or low blood pressure?	☐	☐
Are you interested in detoxification and improved circulation?	☐	☐
Have you consulted with a healthcare professional about sauna use?	☐	☐

If you answered “yes” to most of these questions, sauna therapy might be a great option for you. But remember, it's always best to consult with a healthcare professional for personalized guidance.

Special Considerations:

Cardiovascular Conditions: If you have a heart condition, it's super important to chat with your doctor before hitting the sauna. Saunas can affect blood pressure and heart rate.
Pregnancy: Pregnant women should avoid saunas due to the risk of overheating and dehydration. Always consult with your healthcare provider.
Blood Pressure: If you have high or low blood pressure, talk to your doctor about whether sauna therapy is safe for you.

Common Questions About Sauna

What Is Sauna Therapy?

Sauna therapy involves spending time in a heated room, typically made of wood. The heat helps you sweat, promoting relaxation, detoxification, and a variety of health benefits.

How Often Should I Use a Sauna for Health Benefits?

There's no one-size-fits-all answer. Aim for 2-3 sessions per week, starting with shorter durations (10-15 minutes) and gradually increasing as tolerated. Listen to your body and prioritize comfort.

Can Sauna Therapy Help With Sleep?

Saunas can improve sleep quality by promoting relaxation, lowering stress hormones, and regulating body temperature. For more tips on improving sleep, see our article on Best Temperature for Sleep: Top Tips and Tricks for Better Sleep.

Is Sauna Therapy Safe for Everyone?

While generally safe, sauna use isn't for everyone. Consult your doctor if you have pre-existing health conditions like heart disease, high/low blood pressure, or are pregnant.

Can Sauna Therapy Boost My Immune System?

Sauna heat exposure may increase white blood cell production, potentially helping your immune system.

How Long Should I Stay in a Sauna?

Beginners should start with shorter sessions (around 10-15 minutes) and gradually increase to 20-30 minutes as tolerated. Don't overdo it – listen to your body and avoid staying in for too long.

Do I Need to Hydrate Before and After Using a Sauna?

Yes. Saunas make you sweat, so staying hydrated is crucial. Drink plenty of water before, during (if possible), and after your sauna session.

And, there’s more…

Are you struggling to get a good night's sleep despite trying various methods?

Visit our blog for more expert tips on improving your sleep hygiene and overall well-being.

If sleep issues persist, it might be time to take a closer look at your health. Consider taking our home sleep test to identify any underlying issues and get the right treatment for you.

Your journey to better sleep starts here!