Is it Good to Have a Sauna Before Bed?

Getting enough sleep is important to have better brain performance, mood, and overall health.

Luckily, According to a global study involving over 400 sauna users, an impressive 83% reported experiencing a positive influence on the quality of their sleep. This means a daily sauna session can be a great way to get rid of insomnia.

Continue reading this article to discover more about the causes of lack of sleep and how a sauna can be helpful. Also, find tips for maximizing the benefits of a sauna before bedtime.

What Causes Insomnia?

Before delving into whether having a sauna before bed is beneficial, let’s first understand the underlying causes of insomnia. Insomnia, the inability to fall asleep or stay asleep, can be triggered by various factors. Stress, anxiety, caffeine consumption, and certain medical conditions can all contribute to sleep disturbances.

If you’re facing difficulties with sleep, pinpointing the root cause triggering your insomnia can help you find appropriate solutions. Now, let’s move on to discussing the effects of lack of sleep.

What are the Effects of Lack of Sleep?

Lack of sleep can have detrimental effects on our overall well-being. When we don’t get enough rest, our cognitive functions can be compromised, leading to difficulties with concentration, memory, and decision-making. Additionally, chronic sleep deprivation can weaken our immune system, making us more susceptible to illnesses.

Furthermore, sleep deprivation can also impact our emotional state, increasing the risk of irritability, mood swings, and even depression. With these effects in mind, finding ways to improve the quality of our sleep becomes imperative. Could a relaxing sauna session before bedtime be the solution?

Four proven ways a sauna can help you get a better night’s sleep

You might be surprised by the number of reasons why relaxing in a sauna can help you sleep better. 

Here’s a quick overview of how a sauna can help you improve sleep:

It relieves pain

One of the primary benefits of a sauna session is its ability to alleviate pain. Whether you suffer from muscle soreness or joint discomfort, the heat from the sauna can help soothe your body, promoting relaxation and potentially reducing pain that might interfere with your ability to sleep well.

Decrease stress

Stress is often a leading cause of sleep disturbances. Spending time in a sauna can help lower stress levels by stimulating the release of endorphins, the body’s natural feel-good chemicals. As stress dissipates, your mind and body can better prepare for a restful slumber.

Lower blood pressure

Sauna sessions cause vasodilation, which leads to increased blood flow and temporarily lowers blood pressure. By promoting better circulation throughout your body, a sauna session can create a state of relaxation, enhancing your ability to fall asleep easily.

Lowers Body Temperature

The heat from a sauna raises your core body temperature. When you step out of the sauna, your body begins to cool down. This drop in body temperature signals to your body that it’s time to sleep, aligning with the natural circadian rhythm that regulates our sleep-wake cycle.

Remember – It is Not Safe to Fall Asleep in the Sauna

Falling asleep in a sauna might sound relaxing, but it is very dangerous. The recommended time for sauna sessions is typically around 20 minutes. Prolonged exposure to high temperatures in a sauna can lead to overheating, dehydration, and other heat-related issues that can be harmful.

The Perfect Nighttime Routine With a Sauna

Ensure you eliminate any distractions before heading to bed, then indulge in a relaxing sauna session. Be mindful not to spend excessive time in the sauna, as prolonged exposure can be harmful. Listen to your body and adjust your session accordingly. After exiting the sauna, take a cold shower to cool down. Finally, opt for loose-fitting attire for a comfortable night’s sleep, enhancing the overall rejuvenating experience.

Is it better to sauna in the morning or night?

A sauna session in the morning is the best way to start your day as it can make you more awake and improve your focus. In the night, it will eliminate your day’s fatigue, reduce stress levels, and improve sleep.

How long before bed should I sauna?

While taking a sauna before bed can have its advantages, timing is crucial. It is recommended to allow ample time between your sauna session and sleep to ensure your body temperature has returned to normal. Around 30 minutes is generally a good timeframe to ensure your body has cooled down sufficiently before bedtime.

Tips for Maximizing the Benefits of Sauna Before Sleep

Adding sauna sessions to your pre-sleep routine can offer a multitude of benefits beyond just relaxation. The heat from the sauna can help relax your muscles, reduce stress, and promote a sense of overall well-being. To enhance these benefits, consider incorporating a few additional steps into your sauna ritual.

• Stay hydrated: It’s important to drink plenty of water before and after your sauna session to replenish fluids lost through sweating.

• Avoid alcohol and heavy meals: Consuming alcohol or indulging in heavy meals close to bedtime can interfere with the quality of your sleep. It’s best to avoid these before hitting the sauna. 

• Set the mood: Creating a relaxing ambiance in your bedroom, such as dimming the lights and playing calming music, can complement the benefits of your sauna session, setting the stage for a tranquil sleep experience. 

• Listen to your body: Pay attention to how your body reacts to sauna sessions before bed. If you experience any discomfort or disrupted sleep patterns, it may be better to explore alternative methods of relaxation.