If you often struggle with falling asleep or staying asleep, an infrared sauna might be worth trying. A lot of people find that they sleep more deeply and wake up feeling more refreshed after a sauna session.
And there’s science to back it up. The calming warmth and relaxation from the sauna can help set the stage for better sleep by easing both physical and mental tension.
Why Heat Helps You Wind Down
Sleep is closely tied to your body temperature. As bedtime approaches, your core temperature naturally drops, which helps signal your brain that it’s time to sleep. Using an infrared sauna before bed temporarily raises your temperature, and as your body cools down afterward, you naturally start to feel sleepy.
One study showed that people who used a sauna in the evening spent more time in deep, restorative sleep—specifically the type that helps your body recover, process memories, and release growth hormone. That deeper sleep can make a big difference in how rested you feel the next day.
Another benefit is the release of feel-good chemicals called endorphins. These hormones stick around after your session and can help you relax. If stress or anxious thoughts keep you awake at night, this calming effect might be just what you need to unwind.
Lowering Stress for Better Sleep
High stress levels and poor sleep often go hand in hand. When your stress hormones are high, it can be harder for your body to relax into sleep mode. A sauna session helps shift your nervous system from “fight or flight” to “rest and digest.” Your muscles loosen, your heart rate slows, and you start to feel calm.
Some people with anxiety or depression have reported improved mood and sleep after a couple of weeks of using a sauna regularly. Feeling relaxed makes it easier to fall asleep—and stay asleep. Instead of lying in bed with racing thoughts, your body and mind are already in a more peaceful state.
Easing Aches and Pains That Interrupt Sleep
Infrared heat goes deep into your muscles and joints. It improves blood flow and reduces stiffness, which can be especially helpful if pain keeps you up at night. People with conditions like arthritis or fibromyalgia have seen better sleep after sauna therapy, thanks to reduced pain.
Even if you're just sore from a tough workout, a quick session can help speed up muscle recovery. That means you’ll go to bed feeling more comfortable and less restless. Saunas also increase a hormone called prolactin, which helps with muscle repair. It’s the same hormone that naturally rises while you sleep.
Tips for Using Infrared Saunas to Improve Sleep
If you’re ready to add an infrared sauna to your nighttime routine, here’s how to get the most out of it:
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Use it in the evening: Try a session about 1 to 2 hours before bedtime. This gives your body time to cool down afterward, which helps trigger sleepiness.
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Keep it gentle: You don’t need to overdo it. A 20-minute session at a moderate temperature (around 55–60°C) is enough. Pushing too hard might leave you feeling more energized than relaxed.
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Stay hydrated: Drink water after your session to replace what you’ve lost through sweat. Dehydration can mess with your sleep, leading to leg cramps or waking up thirsty.
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Make it part of a routine: Pair the sauna with other calming habits like a warm shower, comfy pajamas, or some quiet reading. Doing the same things each night helps cue your body that it’s time for rest.
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Try mindfulness in the sauna: While you’re in there, focus on your breathing or do a simple meditation. This can boost the relaxation effects and make the whole experience more peaceful.
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Be consistent: One session can help, but regular sauna use (like 3 times a week) can lead to more lasting improvements. The more your body gets used to this relaxing routine, the better your sleep may get over time.
Final Thoughts
Infrared saunas are more than just a way to relax—they can be a practical tool for improving sleep. They help you cool down afterward, calm your mind, ease muscle tension, and reduce stress.
Whether you deal with sleepless nights or just want to boost your sleep quality, adding a short sauna session to your evening can help set you up for deeper, more restful sleep.
As always, make sure to stay hydrated, keep sessions comfortable, and talk to your doctor if you have any health concerns. With a little consistency, you might start sleeping better—and feeling better too.
References
- Hussain, J. N., Greaves, R. F., & Cohen, M. M. (2019). A hot topic for health: Results of the global sauna survey. Complementary Therapies in Medicine, 44, 223–234. https://doi.org/10.1016/j.ctim.2019.03.012
- Partinen, M., & Ellam, E. (1976). Sauna and physiological sleep: Increased slow-wave sleep after heat exposure. In H. Teir, Y. Collan, & P. Valtakari (Eds.), Sauna Studies (pp. 270–279). The Finnish Sauna Society.
- Sauna House. (2022, December 1). 7 ways to ease seasonal affective disorder this year. Sauna House Wellness Guide. https://www.saunahouse.com/blogs/wellness-guide/7-ways-to-ease-seasonal-affective-disorder-this-year
- Saunatent. (2023, August 15). Sauna safety tips for beginners: Avoiding common mistakes. SaunaTent Blog. (Referenced for Mistake #3: Showering before sauna use).
- Yamini, R. (2023, June 27). What are the benefits and risks of a sauna? Medical News Today. (Referenced for sauna fast facts: “Drinking alcohol before or during a sauna can be dangerous.”).
