The 6 Benefits of Sauna Before Bed

Are you struggling to get a good night’s sleep? Trying out sauna therapy before bed might just be the solution you’ve been looking for. Sauna before bed has been known to promote deep sleep and improve sleep quality, leaving you feeling refreshed and rejuvenated in the morning.

A sauna is a heated room or space designed for individuals to experience dry or wet heat sessions. Typically this heat is generated by a stove or heater. Dry heat is where the temperature is raised to high levels without adding steam. Meanwhile, wet heat is where water is poured over hot stones to create steam.

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The heat generated in a sauna induces a sleep-inducing response in your body, helping you relax and unwind after a long day. By spending some time in the sauna before heading to bed, you can create the ideal conditions for a restful night’s sleep, ensuring you wake up feeling energized and ready to take on the day. The high temperatures in a sauna also induce sweating, promoting the body’s detoxification process.

Repeated sauna use acclimates the body to heat, optimizing responses through hormesis. Hormesis is a biological phenomenon characterized by a beneficial effect (improved health, stress resistance, longevity) resulting from exposure to low doses of a stressor or toxin that would typically be harmful at higher doses.

Originating from Finnish tradition, saunas have become popular worldwide for their relaxation and potential health benefits. Saunas can vary in design, from small personal saunas to larger communal ones found in fitness centers or spas. Many people use saunas as a social or recreational activity, enjoying the experience with friends or family.

Stay tuned as we explore the various benefits of using a sauna before bed, including its impact on sleep quality, relaxation, stress relief, and blood circulation. Find out how this holistic approach to wellness can contribute to your overall well-being and make a significant difference in your sleep routine.

Enhancing Sleep Quality with Sauna Bathing

When you step into a sauna, the high temperature causes your body temperature to rise. This increase in body temperature has a significant impact on your sleep quality. As you exit the sauna, your body starts to cool down, triggering a sleep-inducing response. This natural cooling process prepares your body for bed, signaling to your brain that it’s time to sleep.

Both infrared and traditional saunas can help improve sleep quality. Infrared saunas use gentle heat to penetrate deeper into the body, promoting relaxation and enhancing sleep. The infrared rays target the muscles and joints, providing soothing relief and reducing tension that may be keeping you awake at night.

One 2009 review Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source suggests Far-Infrared Saunas (FIRSs) therapy has good support for treating certain heart conditions and high blood pressure, and there is also some evidence for reducing chronic pain. However, the evidence is not as strong for treating chronic fatigue syndrome, weight loss, lowering cholesterol, or improving blood glucose levels.

Additionally, there is still research to be done into the full benefits of an infrared sauna vs. a traditional sauna.

Traditional saunas, on the other hand, operate with a higher temperature, primarily heating the air around you. This creates a similar effect of relaxation and improved sleep.

The effects of a traditional sauna has been compared to Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source the effects of moderate-intensity exercise. Previous studies suggested that passive heat therapies (like saunas) might have similar effects on the heart and body as exercise, but most of those studies focused on men using traditional saunas.

An infrared sauna, with its gentle heat that penetrates the body, can be a relaxing choice for an evening sauna session. Traditional sauna, on the other hand, operates with higher temperatures that heat the air around you, offer a similar effect of relaxation, and can also be enjoyed for an evening unwind.

Achieving a deeper state of relaxation is essential for quality sleep. The heat and steam in the sauna can reduce muscle soreness, Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source release stress, and promote a sense of calmness. This relaxation can also contribute to a more peaceful and undisturbed sleep throughout the night. It is good to incorporate sauna therapy as part of your routine and do it consistently, suggests Dr. Jing Zhang. A recent study indicates that both dry and steam saunas could enhance sleep quality and lower cortisol levels—signifying reduced stress—when participants engage in regular use over a 12-week period.

By incorporating sauna bathing into your bedtime routine, you can optimize your sleep quality and wake up feeling refreshed and rejuvenated. So why not consider adding a sauna session to your evening ritual and experience the benefits of enhanced sleep with sauna bathing?

The Effect of Sauna on Relaxation and Stress Relief

When it comes to promoting relaxation and relieving stress, sauna therapy has proven to be highly beneficial for both the body and mind. The sauna experience offers a unique combination of soothing heat and a tranquil atmosphere that can help you unwind and rejuvenate.

One of the ways saunas contribute to relaxation is by reducing stress hormone levels in the body. The heat from the sauna helps to activate the body’s natural relaxation response, which leads to a decrease in stress hormones. This can have a significant impact on your overall well-being and mood, helping you to feel calmer and more at ease.

In addition to reducing stress hormone levels, saunas also help to relieve muscle tension. The heat and steam in the sauna provide a gentle yet effective way to relax tight muscles and release any built-up tension. This can be particularly beneficial for individuals who experience muscle soreness or stiffness due to stress or physical exertion. Muscle soreness can disturb sleep, and poor sleep makes muscle recovery even more difficult, especially in athletes, creating a vicious cycle. Dr. Jing Zhang points out jumping into a sauna for about 40 minutes before bed is an easy way to break the vicious cycle, as it helps with both muscle recovery and sleep.

Subjective responses from participants in a 2023 study Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source on Japanese sauna therapy showed significant changes in physical relaxation and other indicators after the sauna. The findings suggest that the “totonou” state induced by sauna practice has positive effects on brain activity, mood, and relaxation, with potential applications in the future.

Another study from 2019 Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source found that frequent sauna bathing is strongly associated with a reduced risk of psychosis in middle-aged men. The study is significant because it provides new insights into the potential benefits of sauna bathing beyond its known use for relaxation. However, it’s important to note that the findings are specific to men, and more research is needed to confirm these results and understand the underlying mechanisms.

The overall sauna experience, with its comforting warmth and therapeutic environment, creates the perfect opportunity to relax, unwind, and let go of the stresses and tensions of everyday life. Whether you choose to enjoy a sauna session alone or with friends, the calming ambiance and the soothing heat can help you achieve a state of deep relaxation and tranquility.

Nighttime Sauna Therapy for Pain Relief

Sauna therapy can provide pain relief for those who suffer from chronic conditions or injuries. The heat from the sauna helps to increase blood flow and circulation, which can alleviate discomfort and promote healing. This natural pain relief effect can be especially beneficial for individuals dealing with conditions such as arthritis or muscle strains.

Additionally, sauna therapy may contribute to the release of endorphins, the body’s natural painkillers. The heat exposure in a sauna stimulates the production and release of endorphins, which can help to elevate mood and reduce the perception of pain. This effect can be particularly valuable for individuals dealing with chronic pain conditions.

For those suffering from joint pain or conditions such as arthritis, sauna therapy may offer relief. The heat can help to increase joint mobility and reduce stiffness, making it easier for individuals to move without experiencing as much pain or discomfort.

A 2019 study investigated Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source how dry sauna therapy Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source might work as alternative therapy for improving the quality of life and reducing pain in individuals with low back pain. The study involved 37 participants over 20 years of age, who underwent dry sauna sessions twice a day for five consecutive days. The results showed significant reductions in pain and improvements in disability.

Crucially, the study notes the absence of any adverse effects related to the administration of dry sauna therapy, highlighting its favorable safety profile. This pivotal revelation accentuates the potential viability of dry sauna therapy as a supplementary and alternative modality for pain management and enhancement of the overall well-being of individuals grappling with low back pain.

Sauna at Night for Hormonal Health

We mentioned that sauna therapy can help manage stress hormones. Sauna therapy can also impact hormonal health in other ways. The heat-induced sweating Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source during sauna sessions also facilitates the elimination of toxins, including some endocrine-disrupting chemicals that could negatively impact hormonal balance. By promoting detoxification, saunas may indirectly contribute to hormonal health by reducing the body’s burden of potentially harmful substances.

Additionally, saunas can influence growth hormone production. Studies suggest Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source that regular sauna sessions may stimulate the release of growth hormone, which plays a crucial role in muscle growth, metabolism, and overall well-being. This could be particularly beneficial for those looking to enhance physical performance and recovery.

Furthermore, saunas may contribute to the regulation of insulin sensitivity. Improved insulin sensitivity is essential for maintaining blood sugar levels, and sauna use has been linked to better glucose regulation. This may be advantageous for individuals at risk of insulin resistance or those with conditions like type 2 diabetes.

Sauna Before Bed for Improved Blood Circulation and Heart Health

When it comes to sauna therapy, the benefits extend beyond relaxation and stress relief. Sauna before bed can also have a positive impact on your blood circulation and cardiovascular health. Verified Source Harvard Health Blog run by Harvard Medical School offering in-depth guides to better health and articles on medical breakthroughs. View source

The combination of body heating in a sauna and the resulting increase in body temperature can lead to better blood circulation throughout the body. As you sit in the sauna, the heat causes your blood vessels to dilate, allowing for improved blood flow.

Sauna therapy, whether before bed or earlier in the day, can stimulate Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source the production of nitric oxide, a compound that helps relax and widen blood vessels. This relaxation of blood vessels improves blood flow and can help reduce blood pressure.

Enhanced blood circulation has numerous benefits for your overall cardiovascular health. Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source It helps deliver oxygen and essential nutrients to different parts of your body, supporting their proper functioning. It also aids in the removal of metabolic waste and toxins, promoting a healthier system.

Heat exposure in environments like saunas can cause blood vessels to dilate, potentially impacting individuals with high blood pressure. The dilation of blood vessels may improve blood flow, but individuals with high blood pressure must consult a healthcare professional before prolonged heat exposure to ensure safety.

Recent research, however, has challenged concerns previously held by cardiologists about exposing heart patients to sauna heat. A 2015 study Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source on male sauna bathers revealed that frequent sauna use is associated with a lower risk of fatal coronary heart disease, cardiovascular disease, sudden cardiac death, and overall mortality.

The study suggests a 48% lower risk for those using saunas four to seven times a week compared to those using it once a week. While further randomized studies are deemed necessary to establish mechanisms connecting sauna bathing with cardiovascular health, the findings challenge previous reservations about exposing heart patients to sauna heat.

A 2018 study Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source suggests that higher frequency and duration of sauna bathing may be associated with a reduced risk of cardiovascular disease (CVD) mortality in a representative population. The frequency of sauna bathing not only correlates with cardiovascular benefits but also enhances the accuracy of predicting and classifying the 10-year risk for CVD mortality beyond established cardiovascular risk factors.

An earlier 2007 study Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source similarly suggested chronic heart failure (CHF) patients and hypertensive patients could benefit from sauna therapy.

Moreover, a 2022 study Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source aimed to evaluate the combined effects of an 8-week exercise program and regular sauna exposure on cardiovascular health outcomes in a sedentary population with at least one traditional cardiovascular disease risk factor. The results demonstrated that regular exercise alone led to improvements in cardiorespiratory fitness and reduced fat mass compared to a control group.

But importantly, the exercise and sauna group showed greater increases in cardiorespiratory fitness, greater reductions in systolic blood pressure, and total cholesterol levels compared to the exercise-only group. This suggests that the addition of regular sauna exposure to exercise provides significant cardiovascular benefits.

By incorporating sauna sessions before bedtime, you can not only enjoy a deep sense of relaxation but also contribute to better blood circulation, cardiorespiratory fitness, Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source and cardiovascular well-being.

Sauna Therapy Promotes Better Brain Health

Sauna use has been associated with potential cognitive benefits that may contribute to guarding against dementia. Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source The elevated body temperature experienced during sauna sessions triggers the release of heat shock proteins (HSPs), which play a role in protecting cells, including those in the brain, from stress and inflammation.

These proteins act as molecular chaperones, assisting in the proper folding of proteins and preventing the accumulation of misfolded proteins, a characteristic feature of neurodegenerative diseases like Alzheimer's. Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source

Furthermore, the increased production of brain-derived neurotrophic factor (BDNF) stimulated by sauna use is of particular significance for cognitive health. BDNF is a key factor in promoting the growth, survival, and function of neurons. It supports the formation of new synaptic connections, enhances synaptic plasticity, and facilitates the overall resilience of the brain against age-related cognitive decline.

Sauna-induced hyperthermia has also been linked to improved cardiovascular health, promoting better blood flow and reducing the risk of conditions such as hypertension and atherosclerosis. As cardiovascular health is closely tied to brain health, the positive effects of sauna use on the circulatory system may contribute to a lower risk of vascular-related cognitive impairment.

While more research is needed to establish direct causation, the combination of heat shock proteins, increased BDNF levels, and cardiovascular benefits suggests that regular sauna use could be a lifestyle factor that supports cognitive health and potentially helps guard against dementia.

How to Add Sauna Before Bed to an Evening Routine

Incorporating a sauna session before bed into your nighttime routine can be a luxurious and rejuvenating way to promote relaxation and enhance sleep quality. Begin by setting a designated time for your sauna experience, ideally 1-2 hours before your planned bedtime to allow for a gradual cool-down period. Start your evening routine by engaging in a calming activity such as reading, gentle stretching, or practicing mindfulness to ease into a state of relaxation. Also, make sure you’re hydrated before entering the sauna.

Prepare your sauna space by adjusting the temperature to your preference, typically between 150-195°F (65-90°C). Enjoy the sauna for a duration that suits your comfort, usually around 15-20 minutes. As you exit the sauna, gradually cool down with a lukewarm shower before bed to regulate your body temperature.

Don’t forget to hydrate for good sleep and overall health by sipping water to replenish fluids lost during the sauna session.

Following your sauna experience, transition to a nighttime skincare routine to further enhance your relaxation. Consider incorporating soothing skincare products such as a hydrating cleanser, calming toner, and a moisturizer rich in ingredients like chamomile or lavender to nurture your skin and senses. The skincare routine can act as a sensory cue signaling the body that it’s time to wind down.

For an added touch of self-care, create an at-home spa night. This could include activities such as applying a hydrating face mask, enjoying a warm bath infused with calming essential oils, or practicing gentle yoga or meditation. These activities complement the relaxing effects of the sauna, contributing to an overall sense of well-being.

As you settle into bed, consider incorporating a calming bedtime ritual, such as:

• Reading a book
• Practicing deep-breathing exercises
• Drinking herbal tea for sleep
• Journaling thoughts before bed

These activities can further prepare your mind and body for a restful night’s sleep.

Consistency is key, so aim to make sauna sessions and nighttime relaxation rituals a regular part of your bedtime routine to optimize their benefits for enhanced sleep quality and overall wellness. As we noted earlier, repeated sauna use Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source helps your body acclimate to the heat.

FAQs

Should you drink water while in the sauna?

Yes, it’s essential to stay hydrated during a sauna session. Sweating can lead to fluid loss, and replenishing with water helps maintain proper bodily functions. Sip water throughout your time in the sauna, but avoid excessive amounts.

Remember that sauna-induced dehydration can be more rapid than regular sweating, so moderate water intake is key.

What is the best thing to do right after a sauna?

After a sauna session, it’s beneficial to cool yourself down gradually. Consider taking a lukewarm or cool shower to regulate your body temperature. Hydration is also essential, so drink water to replenish fluids lost through sweating.

Following the sauna, relaxing activities such as gentle stretching or a calming walk can further enhance the overall experience and promote a sense of well-being.

Is it better to sauna in the morning or at night?

The best time to sauna depends on your personal preference and lifestyle. Some individuals may find a morning sauna invigorating, helping to kickstart their day, while others prefer a sauna session in the evening to unwind and promote relaxation before bedtime. Listen to your body and choose a time that aligns with your routine and comfort.

What should I not do after a sauna at night?

After a sauna session at night, we suggest avoiding heavy meals, as your body is in a state of relaxation. Additionally, along with not eating late before bed, it’s good to limit the intake of stimulants like caffeine to support a good night’s sleep.

While a sauna before bedtime can be beneficial for some, it’s essential to listen to your body. If you feel lightheaded or fatigued, give yourself ample time to cool down before going to bed.

Is it OK to sauna before bed every day?

Sauna use before bed can be a part of a regular routine for many people, promoting relaxation and potentially improving sleep. However, individual responses vary, so monitor how your body reacts. If you experience any discomfort or difficulty sleeping, consider adjusting the frequency and timing of your sauna sessions.

Are there any negative effects of sauna?

While saunas offer various health benefits, it’s crucial to use them responsibly. Prolonged or excessive sauna sessions can lead to dehydration, dizziness, or overheating. People with certain medical conditions, such as cardiovascular issues, should consult with a healthcare professional before using a sauna.

Is it good to do sauna before bed?

A sauna before bed can be beneficial for relaxation and may contribute to better sleep for some individuals. The heat-induced muscle relaxation and subsequent cooling down mimic the body’s natural sleep cycle. Experiment with sauna use before bedtime and observe how it impacts your sleep quality and overall well-being.

Conclusion

Incorporating sauna sessions before bed can have a significant positive impact on your overall health and well-being. Evidence suggests Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source that frequent sauna bathing serves as an emerging protective factor, potentially enhancing the benefits of other lifestyle factors and mitigating the adverse effects of certain risk factors.

By understanding and considering various factors such as duration and temperature, you can maximize the benefits Verified Source Harvard Health Blog run by Harvard Medical School offering in-depth guides to better health and articles on medical breakthroughs. View source of this rejuvenating practice.

One of the key benefits of sauna therapy before bed is its ability to improve sleep. Sauna bathing helps to relax and calm the body, promoting a deeper and more restful sleep. The rise in body temperature during a sauna session, followed by a drop after leaving the sauna, can induce a sleep-inducing response, resulting in improved sleep quality.

Lastly, staying hydrated is essential before, during, and after sauna sessions. Make sure to drink an adequate amount of water to prevent dehydration and support your body’s natural detoxification process. Hydration is crucial for optimal health and performance, both inside and outside of the sauna.