Sauna and Sleep: Unveiling Wellness and Restful Nights

Hello, friends. Welcome to Sauna Squad. If you’re reading this, you’re probably curious about the correlation between sauna and sleep. Trust me, the correlation is strong (anecdotally, anyways).

I find when I sauna before bed, I have the best, most restful sleep. But I’m sure you’re not here for this sauna enthusiast’s personal opinion.

So, in this article, we’ll take a deep dive into the relationship between sauna and sleep, and the science behind it.

Where science meets sauna

Join us as we explore the science and connection between sauna and sleep. We’ll explore the effects of sauna bathing, looking at how regular sauna bathing can influence things like core body temperature, heart rate and blood pressure.

We’ll also see how managing your body temperature with saunas might be key to tackling issues like chronic fatigue syndrome and enhancing overall sleep quality through regular sauna sessions.

The Science Behind Sauna and Sleep

If you’ve ever found yourself in a peaceful bliss after a long, sweaty sauna session, there’s a reason for it.

Your body temperature elevates during the session, which helps your body release endorphins, which are feel-good chemicals produced naturally in the body.

Once your session is over and your body starts to cool down, your body interprets it as a cue to get some sleep. This cooling-down process is akin to how our bodies naturally prepare for sleep. Incorporating the sauna before bed into your routine can significantly transform your sleep habits.


A combination of positive feelings and relaxed muscles sets the stage for a sound sleep. There are additional perks of using the sauna before bed. Not only does it assist you in falling asleep faster, but it can also enhance the quality of your sleep.

Some individuals even experience sauna deep sleep, a profoundly restful sleep that assists your body in recharging and recovering.

Core body temperature is linked to our circadian rhythms — we’re cooler in the morning and warmer in the evening.

Top Benefits of Sauna, Rest and Overall Wellness


Hopping into a sauna and having the stress of your day melt away is a magical feeling. The more consistent you are with sauna therapy, the more benefits you’ll reap. So it’s not hard to imagine that after weeks of sauna therapy, you notice you’re not just sleeping, you’re sleeping well.

According to the Sleep Foundation, the secret to sleeping well is rapid eye movement (REM) Sleep, which is the dreamy part of our sleep where we rest the most.

What Are the Sleep Stages in a Normal Sleep Cycle?

There are four sleep stages, including one for rapid eye movement (REM) sleep and three that form non-REM (NREM) sleep. These stages are determined based on an analysis of brain activity during sleep, which shows distinct patterns that characterize each stage.

Sleep StagesType of SleepOther NamesNormal Length
Stage 1NREMN11-7 minutes
Stage 2NREMN210-25 minutes
Stage 3NREMN3, slow-wave sleep (SWS), delta sleep, deep sleep20-40 minutes
Stage 4REMREM Sleep10-60 minutes
Table courtesy of:

The reason this matters is that regular sauna use can help one’s body relax further, especially if it’s done before bed. Relaxation before bed means a more robust sleep cycle, which helps you to feel more refreshed when you wake in the morning.

Here are some other benefits of sauna and its impact on sleep:

1. Stress Reduction and Sleep

A good sauna session doesn’t just ease our muscles, it also turns down the volume on our stress, making a space just right for sleep.

The habit of hitting the sauna before bedtime can be a calm ritual, where the heat and the following chill-out time guide us into a peaceful sleep.

2. Heart Health

Old man with heart condition in infrared sauna

When we look at the benefits of sauna, our hearts get some pretty nice perks, like improved heart health and steady blood pressure

Regular hangs in the sauna have been connected with better heart function, giving a healthy heart and, in the big picture, adding to a whole wellness routine.

3. Aiding Recovery Post-Exercise

Sauna after exercise can assist with muscle recovery, helping your body relax and recover. The heat from the sauna boosts blood flow, which helps muscle recovery, making it a handy addition to any workout plan and ensuring the body gets good rest and refreshments for the next physical activity.

4. Toxin Flushing

Spending time in an infrared sauna helps our bodies get rid of toxins, and it’s all thanks to sweating. When we sweat, our bodies naturally kick out unwanted stuff, helping us feel good and supporting our overall health.

So, making regular sauna bathing a habit doesn’t just relax us. It also helps keep our bodies running efficiently, and can assist on ridding oneself of harmful toxins.

5. Enhancing Brain Health

Brain health image

According to a 20 year study conducted by renowned researcher Dr. Jari Laukkanen, there is a strong link between sauna and sleep. His study was conducted in Finland and found a strong correlation between regular sauna bathing (4-7 times per week) and a reduction in Alzheimer’s and dementia. Even those who used a sauna 2-3 times per week had a reduced instance rate of brain disease.

His work suggests that making regular sauna bathing a habit can lower the risk of some brain-related conditions and help our cognitive function, thanks to healthier blood vessels and positive metabolic effects.

This research highlights how including sauna sessions in our routine can benefit our physical and mental health.

6. Deep Sleep Induction

The connection between sauna and sleep goes deeper, showing how sauna sessions, especially before bed, can lead to deep sleep.

The steady, gentle heat from the sauna gets our body ready for sleep by relaxing our muscles and calming our minds, improving our overall quality of sleep.

By syncing our sleep patterns with regular sauna use, we’re not just improving our sleep quality but also boosting our exercise performance and lowering our risk of Cardiovascular Diseases.

Practical Tips for Using Sauna for Sleep

Exploring the snug world of sauna and sleep, we find that a few clever tips can genuinely enhance your sauna sleep experience, maximizing those benefits of sauna bathing for top-notch sleep quality.

From pinpointing the best sauna before sleep time to ensuring safety during your sauna routine, these tips guide you on a safe and fruitful journey toward deep sleep and overall good health.

  1. Choose the Right Type of Sauna: Whether it’s an infrared sauna or a traditional Finnish sauna, select one that suits your comfort and health needs. Each type has its unique health benefits.
  2. Timing is Key: Identify the best time to use the sauna for optimal sleep benefits. Engaging in sauna before bedtime can be particularly effective in signaling to your body that it’s time to wind down.
  3. Duration Matters: Stick to a safe time limit in the sauna. About 15-20 minutes is generally recommended, but always listen to your body.
  4. Hydrate Well: Saunas will make you sweat, so ensure you’re well-hydrated before, during, and after your session to maintain balance in your body.
  5. Cool Down Gradually: After your sauna, allow your body to cool down gradually instead of hopping straight into a cold shower. This gradual transition can be crucial for the sauna sleep benefits to kick in.
  6. Create a Relaxing Routine: Combine your sauna session with other relaxing activities, like light stretching or meditation, to enhance the sleep-inducing effects.
  7. Ensure Safety: Always follow sauna safety guidelines, such as avoiding alcohol before your session and exiting the sauna if you feel dizzy or unwell.
  8. Consistency is Crucial: Make your sauna sessions regular to see notable improvements in your sleep patterns and overall wellness.
  9. Post-Sauna Sleepwear: Choose comfortable, breathable sleepwear post-sauna to continue the relaxed vibe as you slip into bed.
  10. Mind Your Meals: Avoid heavy meals close to your sauna time to prevent discomfort and ensure a relaxed experience.
Woman in towel sitting in sauna with radiant skin with man

Picking the Best Time for Sauna Before Sleep

When discussing using the sauna for sleep, timing is key to getting the most sleep benefits.

Hitting the sauna before bed might be your ticket to a night of peaceful sauna sleep because cooling down after the sauna is a lot like the natural drop in body temperature that tells us it’s bedtime.

Making sauna before bedtime a regular thing is a smart move for a better quality of sleep.

Keeping it Safe in the Sauna

While exploring the benefits of sauna bathing, it’s super important to keep safety in mind and follow certain precautions to ensure using the sauna for sleep is helpful and not harmful.

Whether using an infrared sauna or a Finnish sauna, knowing how it works, listening to your body, and sticking to the recommended time and temperature can protect you from potential risks.

This way, your journey to deep sleep through regular sauna bathing stays a healthy and beneficial health practice.

Final Thoughts

In wrapping up, making sauna a regular part of your routine can really make a difference in your sleep and overall well-being.

The calming effects of sauna bathing do more than just relax muscle tensions, they also help guide you into a peaceful night’s sleep.

Whether you pick dry saunas, infrared, or traditional Finnish types, each one offers its own special health benefits. Making regular sauna sessions a regular part of your day-to-day is the secret key to better sleep and a more chilled-out you.

Frequently Asked Questions (FAQ)

Can an infrared sauna help you sleep better?

Yes, infrared sauna sessions help you sleep better by easing your muscles and calming your mind. This relaxation helps you fall asleep faster and enjoy deeper sleep.

Why do saunas make me sleepy?

Saunas warm you up, relaxing your muscles and joints. After you leave, as you cool down, your body feels it’s time to rest, making you feel sleepy.

How does sauna before bed impact sleep quality?

Using a sauna before bed helps you wind down. It relaxes you and starts a cool-down process, similar to how our bodies get ready for sleep naturally. This can lead to better sleep quality.

What are the benefits of sauna before bedtime?

Taking a sauna before bedtime helps relax your body and mind. This relaxation can make falling asleep easier and improve the quality of your sleep.

Can Regular Sauna Sessions Help Improve Sleep Patterns?

Yes, they can! Regular sauna sessions with different types of saunas help relax your muscles and calm your mind, setting the stage for better sleep quality and sleep patterns each night.

DISCLAIMER: We are not medical professionals, nor do we claim to be. Always consult your doctor or a medical professional if you have pre-existing medical conditions or have concerns about your health.

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We hope we’ve provided some value in your research. But if you have any questions or concerns, hit us up on Instagram @thesaunasquad or feel free to fire us a message on our contact page.

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