Sauna Before Bed: A Relaxing Way to Improve Your Sleep

Sauna use has been linked to various health benefits, including improved cardiovascular health, stress relief, muscle relaxation, and detoxification.

More recently, sauna use has been suggested to help with sleep, particularly when used before bedtime.

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The Science Behind Saunas and Sleep

The Role of Heat

When you enter a sauna, your body temperature rises. This increase in body temperature signals your body to start producing sweat, which helps to cool you down. After leaving the sauna, your body temperature gradually decreases, which is thought to promote relaxation and sleepiness.

Stress Reduction

Saunas are known for their stress-relieving effects. The heat promotes the release of endorphins, which are feel-good chemicals that help to reduce stress and anxiety. This calming effect on the nervous system can help prepare your body for a more restful sleep.

Benefits of Using a Sauna Before Bed

Improved Sleep Quality

Using a sauna before bed can help improve the overall quality of your sleep. The heat-induced relaxation and stress reduction can help you fall asleep faster and experience deeper, more restorative sleep.

Sauna Before Bed: A Relaxing Way to Improve Your Sleep

Muscle Relaxation

Saunas are excellent for easing muscle tension and reducing muscle pain. The heat helps to increase blood flow, which aids in the delivery of oxygen and nutrients to your muscles. This can help to speed up recovery after exercise and promote relaxation, making it easier to fall asleep.


Sweating is one of your body's primary ways to eliminate toxins. Saunas help to increase sweat production, which can aid in the detoxification process. By helping to remove toxins from your body, you may experience better overall health and improved sleep.

How to Incorporate a Sauna Session Before Bedtime

Timing Your Sauna Session

Aim to start your session about an hour before your intended bedtime to get the most benefits from using a sauna before bed. This will give your body time to cool down before sleeping. 

Sauna Before Bed: A Relaxing Way to Improve Your Sleep

Duration and Temperature

For optimal results, spend about 15 to 30 minutes in the sauna, with a temperature ranging from 150°F to 195°F (65°C to 90°C) for a traditional sauna, or 120°F to 140°F (50°C to 60°C) for an infrared sauna. This duration and temperature range can provide the desired relaxation and detoxification effects without causing discomfort or overheating.

Different Types of Saunas

Traditional Saunas

Traditional saunas, also known as Finnish or dry saunas, use a heat source like a wood stove, electric heater, or gas heater to warm the air inside the room. The heat source is typically accompanied by rocks that can be splashed with water to create steam and increase humidity.

Infrared Saunas

Infrared saunas use infrared light to heat your body directly, rather than heating the air. This allows for a lower overall temperature while still providing the same relaxing and detoxifying effects as a traditional sauna.

Precautions and Safety Tips

Before incorporating sauna sessions into your bedtime routine, consider the following precautions and safety tips:

  1. Consult your doctor if you have any medical conditions or concerns, especially if you're pregnant, have cardiovascular issues, or are prone to dehydration.
  2. Stay hydrated by drinking water before and after your sauna session.
  3. Don't use a sauna if you're feeling ill or have a fever.
  4. Avoid alcohol consumption before or during your sauna session, as it can increase the risk of dehydration and overheating.
  5. Always listen to your body and leave the sauna if you begin to feel dizzy, lightheaded, or uncomfortable.

Creating Your Ideal Sauna Routine

To create your ideal sauna routine, consider the following tips:

  1. Start with shorter sessions and gradually increase the duration as your body acclimates to the heat.
  2. Experiment with different types of saunas to find the one that suits your preferences and needs.
  3. Use the time in the sauna to practice relaxation techniques like deep breathing or meditation to enhance the stress-reducing effects.
  4. After your sauna session, take a cool shower or bath to help bring your body temperature back down and signal to your body that it's time to sleep.


Using a sauna before bed can be an effective way to improve your sleep quality, reduce stress, relax your muscles, and detoxify your body. By following the recommended guidelines for duration, temperature, and safety precautions, you can enjoy the many benefits of incorporating sauna sessions into your bedtime routine.

Frequently Asked Questions

  1. Is it safe to use a sauna every day before bed? It's generally considered safe for most people to use a sauna daily, as long as you follow the recommended guidelines for duration, temperature, and hydration. However, if you have any health concerns or medical conditions, consult your doctor before beginning a daily sauna routine.

  2. Can I use a sauna if I have insomnia? Sauna use may actually help improve sleep for some individuals with insomnia by promoting relaxation and reducing stress. However, it's important to consult your doctor before trying any new treatments for insomnia.

  3. What should I wear in the sauna? You can wear a bathing suit, gym shorts, or a towel in the sauna, or choose to go nude if you're comfortable and it's allowed in the sauna you're using. The main goal is to wear something that allows your skin to breathe and sweat freely.

  4. Do I need to shower after using a sauna? It's a good idea to shower after using a sauna to rinse off sweat and toxins, and to help bring your body temperature back down before going to bed.

  5. Can I use essential oils or aromatherapy in the sauna? Yes, you can use essential oils or aromatherapy in the sauna to enhance relaxation and stress reduction. Add a few drops of your favorite essential oil to a bowl of water and then ladle the mixture onto the hot rocks in a traditional sauna, or use an essential oil diffuser designed for use in an infrared sauna. Make sure to choose essential oils that are safe for sauna use, such as lavender, eucalyptus, or peppermint.

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