Can Saunas Improve Sleep Quality?

sauna room

A comforting session in the sauna is often associated with relaxation and detoxification. But did you know that it might also influence the quality of your sleep? As the popularity of sauna bathing continues to grow worldwide, many are beginning to explore its potential benefits beyond merely sweating it out. One area of interest is the relationship between saunas and sleep.

In this article, we'll delve into the effects of sauna on sleep and ascertain whether including sauna sessions in your routine can truly enhance sleep quality.

Understanding the Basics 

What is a Sauna?

A sauna is a small room or building designed to be heated to high temperatures, with well-controlled humidity. Traditional saunas, often called Finnish saunas, use wood to heat rocks, while infrared saunas use infrared lamps to warm your body directly.

How Does Sleep Work?

Sleep operates in cycles, including REM (rapid eye movement) and several stages of non-REM sleep. The quality and duration of these cycles play a crucial role in overall health and well-being.

The Sauna-Sleep Connection

1. Relaxation Response

The heat from saunas triggers a relaxation response in the body. This is a physiological response wherein the heart rate slows down, and muscle tension decreases. Such a relaxation state can serve as an excellent precursor to sleep, helping to initiate a calm transition into slumber.

2. Release of Endorphins

Sauna sessions lead to the release of endorphins, the body's natural 'feel-good' chemicals. These endorphins can produce a pleasant and calm feeling, which can reduce the time it takes to fall asleep.

3. Temperature Regulation

After leaving a sauna, there's a drop in body temperature. This decline can signal the body that it's time for sleep. A nightly drop in body temperature is one of the critical signals the body uses to initiate sleep. By artificially replicating this through sauna use, one might be able to induce sleep more quickly.

4. Improved Circulation

Saunas can enhance blood flow, ensuring that oxygen-rich blood nourishes every part of the body. Improved circulation may aid in muscle relaxation and pain relief, addressing some physical impediments to good sleep.

Studies and Findings

Several studies have explored the potential benefits of saunas on sleep. A study published in the journal "Sleep Medicine Reviews" suggested that body warming, like that experienced in a sauna, can enhance sleep quality and increase the duration of deep sleep.

Another study from Japan indicated that participants using an infrared sauna before bed experienced improved sleep, reduced awakenings during the night, and overall better sleep efficiency.

While these findings are promising, it's essential to approach them with a grain of caution. More research is required to fully understand the depth of the relationship between saunas and sleep.

Using Saunas for Better Sleep: Best Practices

If you're considering incorporating saunas into your routine for improved sleep, here are a few recommendations:

  1. Timing is Key: Aim to use the sauna in the evening, a few hours before bedtime. This allows your body temperature to drop naturally, signaling it's time for sleep.
  2. Stay Hydrated: Saunas can dehydrate the body. Drink plenty of water before, during, and after your sauna session.
  3. Start Slow: If you're new to saunas, begin with shorter sessions and gradually increase as your body adapts.


Saunas offer a plethora of potential benefits, with improved sleep quality being one of them. While the relationship between saunas and sleep is promising, individual experiences may vary. It's always wise to consult with a healthcare professional before making any significant changes to your wellness routine. As we understand more, saunas might just become the go-to recommendation for those seeking the elusive perfect night's sleep!

Explore more