Sleep, nutrition, and movement are the three pillars of health. Yet, more than 70 million Americans have trouble sleeping, and one in three adults doesn’t get the recommended amount of sleep.
Are you one of these people? If so, we have some good news for you – you can improve your sleep with a sauna.
While there are many benefits of sauna bathing, one of our favorites is the benefit it provides to your sleep routine. If you want to fall asleep easier and sleep better and longer without the use of sleep aids or prescription drugs, learn how in this article.
How Saunas Improve Sleep
When you spend time in your sauna, your body temperature rises. When you get out, you notice your body completely relaxes. There is a physical reason for this. First, your body heats up in the sauna. Then, when you leave the sauna, your body cools down rapidly, resulting in a more relaxed state and triggering a sleep-inducing response.
The natural cooling-off process relaxes your body and signals to your brain that it’s time to sleep.
You’ll find that both traditional and infrared saunas help improve the quality of your sleep.
- Infrared saunas use a gentle heat that penetrates deep into your body. This sends you into a relaxed state that enhances your sleep. The infrared rays also target your muscles and joints, relieving your pain and reducing tension. For people who suffer from aches and pains that keep them up at night, a sauna bath before bed can help.
- Traditional saunas use a higher temperature and heat the air around you. As you leave the sauna, you are again relaxed and prompted to sleep. Your aches and pains are distant memories, and sleep looks promising.
People who are more relaxed before bedtime tend to fall asleep faster and sleep more soundly.
Saunas Help You Relax
The key to great sleep is achieving a sense of relaxation before bed. Just like soaking in a hot tub or a bathtub before bed can induce sleep, so can bathing in a sauna.
You can use your sauna anytime to help you relax, but it’s very helpful before bed. Whether you suffer from anxiety or stress hormones, it can be hard to sleep when you aren’t relaxed.
When you’re in a sauna, and your body heats up, your body and mind are inundated with beneficial hormones called endorphins. This counteracts the cortisol and pain that keep you from sleeping.
As your endorphins mentally and physically relax you, you feel better and are primed for sleep.
Saunas Help with Pain Relief
Some people have a hard time sleeping because they have chronic pain. Sauna therapy can provide pain relief from chronic conditions, arthritis, or injuries.
Sauna bathing increases your blood flow and circulation, which helps promote healing and reduce any pain you have. This helps you sleep because you don’t wake up throughout the night in pain.
As we mentioned earlier, endorphins help you relax. They are also your body’s natural painkiller. As your body releases endorphins, your brain tells you not to feel as much pain. This, too, can help you sleep.
Tips for Using Your Sauna for Sleep
For help sleeping, consider these things when planning your pre-bed sauna bath.
- Use your sauna one to two hours before your planned bedtime. This raises and lowers your body temperature to induce a sleep response.
- Adjust the temperature of your sauna to somewhere between 150-195°F. Soak for about 15-20 minutes.
- You can take a lukewarm (not cold or hot) shower after your sauna session to help you cool down and regulate your body temperature.
- Use an aromatherapy lotion after you dry off to enhance your relaxation.
- Drink some water. You want to stay hydrated, but you don’t want to drink much before bedtime in case you have to get up and use the bathroom.
- Don’t drink alcohol before bedtime.
- Turn off any screens about two hours before bedtime.
- Read a book to relax.
- Meditate for a few minutes or do some gentle stretching.
Do this routine consistently before bedtime, and you’ll notice you feel better overall and have a better quality of sleep.
Final Thoughts on Saunas and Sleep
There are so many benefits of sauna bathing, and one of them is better sleep.
A sauna helps you melt away stress, relax, and calm down after a long day. When you sleep better, you are more energized for the following day.
Interested in your own sauna and feeling better? Contact us today to learn more!
