Are saunas good for sleep?

If you’ve ever enjoyed a sauna, you'll be familiar with that blissful, relaxed feeling.

But are saunas good for sleep? And can they help you sleep better?

The answer: A warm and relaxing 'yes.'

For many people, getting to sleep is a challenge. Specifically, falling asleep, staying asleep, and not getting enough sleep. When we should be sleeping, a lot of us lie awake hoping to drift off.

Or we're glued to a screen.

There are many sleep aids available. Yet, one of the more natural methods gaining popularity is the sauna. There's growing evidence that different types of saunas can help you sleep better, including infrared sauna blankets. 

Let’s dive into how saunas can improve your sleep. We'll also look at why you might want to consider adding a sauna session to your bedtime routine.

  

How Does a Sauna Affect Your Body?

Saunas are all about heat and high temperatures.

Traditional saunas warm the air around you. Temperature ranges are typically anywhere between 140 to 180 degrees Fahrenheit.

Infrared saunas, or sauna blankets, use infrared light (dry heat). Temperatures usually range between 150 to 176 degrees Fahrenheit to heat your body directly.

Both create a soothing, warm environment that helps your body relax. But there’s more going on behind the scenes.

The soothing heat can help ease muscle tension and promote a feeling of calm, which many find beneficial for unwinding in the evening.

And when used regularly, saunas may help establish a nighttime ritual that signals to your body that it’s time to wind down.

The Link Between Saunas and Sleep 

So, how exactly can a sauna translate to a better night's sleep?

There are a few ways:

1. Relaxation: Sauna sessions, especially in the evening, can help calm your mind and body. That post-sauna relaxation often mimics the feeling you get after a good workout. Your body feels pleasantly tired, your muscles are relaxed, and you’re ready for bed.
    
2. Lowered Stress Levels: Stress can interfere with sleep if your levels are too high. The heat from saunas can help to lower stress levels. According to research, regular saunas can help you feel calmer and prepare your body for sleep.
    
3. Body Temperature Regulation: After a sauna session, your body works to cool itself down. This cooling process mimics a natural drop in body temperature that happens when you’re getting ready for sleep. This gradual cooling can make you feel drowsy and ready for bed.
     

Saunas Before Bed: What You Should Know 

While the idea of using a sauna before bed sounds like a dream, there are a few things to keep in mind. Here are a few tips to make sure your sauna time works in your favor.

Time It Right

Jumping straight from the sauna into bed is tempting. However, giving your body a little time to cool down is important.

Ideally, you should aim to finish your sauna session 1 to 2 hours before you go to sleep. This allows your body temperature to regulate, helping you avoid feeling too warm when trying to fall asleep. 

Stay Hydrated

A sauna session can make you sweat— a lot. That’s part of the cleansing process. It also means you need to drink plenty of water to prevent dehydration.

You may feel sluggish or get a headache if you're dehydrated. This can interfere with your sleep. Ensure you drink water before and after your sauna, but avoid drinking too much right before bed.

Too much water = Plenty of late-night trips to the bathroom. 

Time In A Sauna

If you’re new to sauna sessions, it’s best to start small. Spend about 10-15 minutes in the sauna at first. You can gradually increase your time to 30 minutes at a time, as your body gets used to it.

This helps you avoid feeling overheated or overwhelmed, which could disturb your sleep instead of helping it.

As you get more used to it, you can increase your sessions to 2-3 times per week. As with anything you're trying for the first time, listen to your body.

   

Infrared Sauna Blankets: A Convenient Alternative

Not everyone has access to a traditional sauna or a steam room. Many people feel uncomfortable sitting in a warm shed with strangers.

More feel uncomfortable sitting where somebody has sweat before them.

This is where infrared sauna blankets can be a fantastic alternative. These portable blankets work similarly to infrared saunas, using infrared light to heat your body directly. The difference? A sauna blanket is a dry sauna.

They can be a great option for those who want the benefits of a sauna but don’t have the space or budget for a full sauna room.

Infrared sauna blankets offer the same relaxation and benefits as a traditional sauna. This makes them perfect for an at-home pre-sleep ritual.

Plus, they’re easy to use: You simply wrap yourself up, set the temperature, and let the soothing warmth do its thing.

Benefits of Sauna Sessions for Sleep

Let’s recap some of the key benefits of adding a sauna or sauna blanket to your nighttime routine:

Better Relaxation: Heat relaxes your muscles and reduces stress, making it easier to unwind before bed.

Stress Relief: Lowering your stress levels may help you get in a sleep-ready state faster.

Temperature Regulation: Sauna sessions help your body go through the natural temperature drop that happens before sleep, encouraging drowsiness.

Convenience of Sauna Blankets: Enjoy all these benefits in the comfort of your own home. There's no need for a fancy spa, gym or lock-in membership fees.

  

The Importance of Sleep Hygiene 

While saunas can definitely help improve your sleep, it’s important to remember that they work best when combined with good sleep hygiene.

This includes keeping a regular sleep schedule, making your bedroom a comfortable sleep environment, and avoiding screens after sunset.

The same applies to ditching caffeine right before bed. When paired with a sauna session, these habits can help you drift off to sleep more easily and wake up feeling refreshed.

  

Final Thoughts

If you’ve been struggling to get a good night’s sleep, adding a sauna to your bedtime routine could be just what you need.

By helping you wind right down before bed, saunas can set the stage for restful sleep.

Just remember to drink plenty of water and give yourself time to cool down after your session.

So, why not try the benefits of a warm, relaxing sauna as part of your wind-down routine. Your best sleep might just be one sauna experience away.

 

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Infrared sauna blankets are wellness devices intended for general relaxation and well-being. They are not medical devices and are not designed to diagnose, treat, cure, or prevent any medical conditions. If you have concerns about your sleep or overall health, please consult a healthcare professional.