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Sleep Better Tonight: How Sauna Improves Rest

Sleep Better Tonight: How Sauna Improves Rest

Struggling to get a good night's rest can negatively impact your physical and mental health. But what if we told you there's a natural way to improve your sleep? Enter sauna therapy. The practice that has been used for centuries to promote relaxation has the potential to enhance your sleep quality, leaving you feeling energized and refreshed. So, read on because we will explore the fascinating connection between sauna therapy and restful sleep. 

The Science Behind Sleep

Quality sleep is essential in supporting physical and cognitive functions, helping regulate mood, and boosting immune system function. Adequate sleep helps maintain optimal health and performance.

Lack of sleep could lead to serious health problems.

  • It can cause health problems like obesity, heart disease, diabetes, and mental health disorders.
  • It can negatively impact concentration, memory, and problem-solving abilities, making performing well at work or school difficult.
  • It can cause tiredness, irritability, and lower quality of life.

How Sauna Helps Improve Sleep Quality

Sauna therapy has a range of positive effects on both the body and mind, contributing to improved sleep quality and addressing sleep issues

  • Heat exposure during a hot sauna session helps relax muscles, release tension, and promote deep relaxation, which is conducive to better sleep.
  • Sauna therapy can help alleviate sleep issues caused by stress, anxiety, and muscular discomfort.
  • The heat in the sauna could regulate core body temperature. This helps establish a more regular sleep-wake cycle.
The rise in the body temperature during a sauna session can induce a subsequent drop in temperature, which signals the body that it's time to sleep.
  • Sauna sessions can trigger the release of endorphins, the body's natural pain-relieving and mood-enhancing chemicals, promoting relaxation and well-being.
  • Sauna sessions reduce stress hormone production like cortisol, thanks to the heat and relaxation they provide.

A sauna’s heat relaxes muscles, reduces stress, and promotes calmness, contributing to better sleep afterward.

The Sauna and Sleep Connection

The connection between sauna therapy and improved sleep quality lies in its ability to create a conducive environment for restful sleep. By helping to relax muscles, reduce tension, and alleviate stress and anxiety, sauna therapy sets the stage for a more restorative sleep. Using an infrared sauna can help regulate your core body temperature and signal to your body that it's time to sleep.

7 Tips for Incorporating Sauna Therapy into Your Sleep Routine

To sleep better at night, ensure your sleeping area is comfortable, cool, and quiet. Here are some practical suggestions to enhance your sleep using sauna therapy:

  1. Find the optimal timing. Consider having a sauna session in the evening, about 1-2 hours before your desired bedtime. This allows your body time to cool down before sleep.
  2. Determine the appropriate duration. Start with shorter sauna sessions of around 5-10 minutes and gradually increase the time as you become more comfortable. Aim for a total sauna session time of 15 minutes.
  3. Create a relaxing pre-sleep routine. Pair sauna therapy with calming activities like gentle stretching, deep breathing exercises, or light reading to unwind further. Consider incorporating aromatherapy with soothing scents like lavender or chamomile in the sauna or afterward to signal relaxation to your mind and body.
  4. Hydrate. Drink water before, during, and after a sauna to stay hydrated.
  5. Engage in mindfulness or meditation. Use the time in the sauna to practice mindfulness or meditation techniques, helping to calm your mind and prepare for sleep.
  6. Cool down. After your sauna session, gradually cool down your body by showering or gently using a cool towel.
  7. Wind down. Continue your pre-sleep routine with activities that promote relaxation, such as reading a book, practicing gentle stretches, or listening to calming music.

Other Wellness Products to Enhance Your Sleep

In addition to sauna therapy, several wellness products can complement your efforts in improving sleep quality. 


Soothing oils such as lavender, chamomile, or bergamot can create a calming and relaxing environment. Diffuse these oils in your bedroom or use them in a warm bath before bedtime to promote relaxation and better sleep.

Massage chair

A massage chair can provide targeted relief to tense muscles and promote relaxation. Use it before or after your sauna session to enhance relaxation benefits and relieve residual muscle tension.

Steam shower

The warmth and steam can help relax your muscles, clear your mind, and create an optimal environment for sleep.

Cold plunge tub

A cold plunge bath after your sauna session can help cool your body and promote better sleep. Temperature contrast can be refreshing and invigorating, aiding relaxation and improving sleep quality.

Eye massager

An eye massager can help relieve eye strain and tension, promoting relaxation before bed. Use it as part of your pre-sleep routine to relax the muscles around your eyes and reduce any discomfort that may interfere with sleep.

Foot massager

Massaging your feet can help release tension and promote relaxation throughout your body. Use it in the evening to unwind and prepare your body for a restful night's sleep.

Experiment with combinations and find what works best for a peaceful night's sleep.


1. Should you sauna before or after sleep?

It's better to sauna earlier in the evening, allowing your body time to cool down before sleep. 

3. Can you sleep in a sauna?

It's not safe to sleep in a sauna due to the high temperatures and the risk of dehydration or overheating.

4. Is it bad to go to sauna every night?

It is safe to use a sauna every day for most healthy people. Evening sauna sessions can enhance sleep quality. However, staying hydrated and consulting with a healthcare provider for any health concerns is essential. Sauna sessions should ideally last for 15 minutes. Beginners should limit their first session to 5-10 minutes. If you have any health issues, seek medical advice before using the sauna.

6. Is it normal to get sleepy in the sauna?

Feeling sleepy in the sauna can happen due to the relaxation induced by heat, but it's essential to stay alert and hydrated inside the sauna to avoid dehydration and overheating.

7. Is it better to go to the sauna in the morning or at night?

It’s important to note that the benefits of sauna use are not dependent on the time of day. Saunas are known to improve heart and lung health, boost immune functions, remove harmful toxins from the body, reduce pain, facilitate better sleep, and alleviate stress. You can use the sauna in the morning, after a workout, or before going to bed and you will still reap the benefits it offers. 


The sauna offers a natural and effective way to improve sleep quality. By harnessing the power of heat, it can relax muscles, release tension, and promote a state of deep relaxation. So, whether you struggle with sleep problems or want to enhance your sleep cycle, consider adding sauna therapy to your wellness routine. Sleep better tonight with sauna therapy and enjoy the transformative benefits it can bring to your overall well-being.

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