Science Says Yes - Here’s Why
Tossing and turning at night? You’ve tried the chamomile tea, the meditation apps, maybe even counting sheep (we've all been there). But here’s a lesser-known sleep trick backed by science: using a sauna before bed - especially an infrared sauna.
Let’s break down exactly why saunas can help you fall asleep faster, sleep deeper, and wake up more refreshed, with research to back it all up.
How Saunas Help You Sleep: What the Science Says
1. They mimic your body’s natural sleep cues
Your body’s core temperature naturally drops at night as part of your sleep-wake cycle. A sauna helps trigger this by warming your body up, so that when you step out, your core temperature starts to drop quickly, mimicking the natural process that tells your brain it’s time to wind down.
One study showed that using a sauna before bed led to a 70% increase in slow-wave “deep” sleep during the first two hours of the night (Putkonen & Elomaa, 1976). That’s the most restorative phase of sleep - where the body repairs, detoxifies, and recharges.
2. Saunas help reduce stress and anxiety (hello, better sleep)
Stress is one of the biggest sleep killers. The good news? Sauna sessions can lower cortisol, the body’s main stress hormone, while boosting endorphins, your natural mood elevators.
In one clinical trial, regular sauna use reduced cortisol and improved heart rate variability - a sign of increased relaxation and nervous system recovery (Laukkanen et al., 2018).
And in a global survey of sauna users, 83.5% said sauna sessions improved their sleep (Hussain & Cohen, 2019).
3. Infrared saunas ease pain and help your body recover
Muscle soreness, joint pain, or chronic inflammation? These issues can keep you tossing at night. Infrared saunas promote blood flow and reduce inflammation, helping you feel physically more comfortable when your head hits the pillow.
In one study of people with rheumatoid arthritis, infrared sauna use significantly reduced pain and stiffness, and participants said they slept better after sessions (Oosterveld et al., 2009).
And in patients with chronic fatigue, regular infrared sauna sessions improved fatigue, mood, and daytime function, suggesting better sleep quality was a key contributor (Soejima et al., 2015).
Best Time to Use a Sauna for Sleep
Timing is key. For the best results, use a sauna 1–2 hours before bed. This allows your body to cool down naturally, triggering melatonin release and sleepiness.
You don’t need to go hard - 15–30 minutes in an infrared sauna is plenty. Make sure to hydrate, then relax post-session to ride the wave into deeper sleep.
Infrared vs. Traditional Sauna: Which is Better for Sleep?
While both can help, infrared saunas are often better for sleep because:
- They operate at lower temperatures (more comfortable for evening use)
- They penetrate deeper into muscles and tissues
- They’re quieter, calmer, and don’t rely on intense steam or high heat
Plus, infrared sessions tend to be more relaxing and accessible for people who aren’t regular sauna users.
Real People Feel the Difference
Thousands of people swear by it. In fact, in a global survey of sauna users, most reported better sleep, improved mood, and more energy the next day after a session (Hussain et al., 2019).
Whether you’re winding down from work, recovering from a workout, or managing stress, a sauna session may be the sleep reset your body’s been craving.
Final Thoughts: Should You Try It?
If you’ve been looking for a natural, relaxing, and science-backed way to sleep better, saunas might just be the sleep hack you’ve been missing. With studies pointing to deeper sleep, reduced stress, and better recovery, it’s worth adding to your evening routine.
So the next time you’re struggling to drift off… maybe skip the scroll and head to the sauna instead.
FAQ
Q: Do saunas help you fall asleep faster?
Yes! Saunas trigger a cooling process in your body that mimics what happens naturally before sleep - helping you fall asleep faster.
Q: Are infrared saunas better than steam saunas for sleep?
Infrared saunas offer deeper tissue relaxation at lower temps, making them ideal for promoting calm and comfort before bed.
Q: How often should I use a sauna for sleep benefits?
1–3 sessions a week is a great start. Many studies showed benefits from using a sauna just once or twice per week.
