Why Do I Sleep So Well After Sauna? (Sauna Sleep Science)

Sauna has been a part of human culture for centuries. It is a relaxing experience that provides numerous health benefits.

One of the most notable benefits of sauna is the improved quality of sleep that comes after it.

In this article, we will discuss why sauna helps us sleep better and how we can optimize our sauna experience to get the best sleep possible.

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Sleep is crucial for our health and well-being, yet many of us struggle to get a good night's rest.

Stress, anxiety, and poor sleep habits are some of the most common reasons for insomnia.

However, there is a natural and effective way to improve the quality of our sleep - sauna.

How Does Sauna Affect Our Sleep?

Sauna has a relaxing effect on our body and mind.

When we expose ourselves to heat, our body releases endorphins - feel-good chemicals that reduce stress and pain.

The heat also increases blood flow and oxygenation, which helps to relieve muscle tension and improve circulation.

Moreover, sauna stimulates the parasympathetic nervous system, which is responsible for rest and relaxation.

As a result, sauna can help us calm down, reduce anxiety, and fall asleep faster.

The Science Behind Sauna and Sleep

Several scientific studies have shown that sauna can have a positive impact on our sleep quality.

One study published in the journal Sleep found that regular sauna sessions improved sleep quality, reduced the time it took to fall asleep, and increased total sleep time.

Another study published in the Journal of Physiological Anthropology showed that sauna improved the overall quality of life, including sleep quality, in people with chronic insomnia.

The reason behind these effects is the release of melatonin - a hormone that regulates our sleep-wake cycle.

Sauna increases the production of melatonin, which helps us fall asleep faster and stay asleep longer.

Benefits of Sauna for Sleep

Apart from improving sleep quality, sauna has several other health benefits. Here are some of the most notable ones:

  1. Reduces stress and anxiety

  2. Relieves muscle tension and soreness

  3. Boosts the immune system

  4. Improves cardiovascular health

  5. Detoxifies the body

  6. Increases metabolism

Tips for Optimizing Your Sauna Experience

To get the most out of your sauna experience and improve your sleep quality, follow these tips:

  1. Stay hydrated by drinking plenty of water before and after the sauna session.

  2. Start with a lower temperature and gradually increase it to avoid discomfort.

  3. Use a sauna hat or towel to protect your head from excessive heat.

  4. Take a cold shower after the sauna to cool down and promote circulation.

  5. Avoid eating heavy meals before or after the sauna, as it may affect digestion and disrupt sleep.


Sauna is an excellent way to improve the quality of our sleep naturally.

By exposing ourselves to heat, we can stimulate the release of endorphins and melatonin, which help us relax, reduce stress, and fall asleep faster.

Moreover, sauna has several other health benefits, including reducing stress and anxiety, relieving muscle tension and soreness, boosting the immune system, improving cardiovascular health, detoxifying the body, and increasing metabolism.

By following some simple tips, we can optimize our sauna experience and enjoy better sleep quality.

If you have trouble sleeping or suffer from insomnia, try incorporating regular sauna sessions into your routine.

Not only will it help you sleep better, but it can also provide numerous other health benefits.


  1. How often should I go to the sauna to improve my sleep? It is recommended to go to the sauna 2-3 times per week to see the sleep benefits.

  2. How long should I stay in the sauna? It is recommended to start with 10-15 minutes and gradually increase the time to 20-30 minutes per session.

  3. Is it safe to go to the sauna if I have a medical condition? It is best to consult with your doctor before starting sauna sessions, especially if you have a medical condition.

  4. Can children go to the sauna? Children under the age of 12 should not go to the sauna, as their bodies cannot regulate heat as well as adults.

  5. Can sauna sessions replace other forms of sleep aids? Sauna can be a complementary therapy to other sleep aids, but it is not a replacement for medical treatment if you have a sleep disorder.

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