Can a Sauna Help You Sleep Better?

After a long day, few things are as rejuvenating as deep, restorative sleep. But for many, that perfect night's rest can feel out of reach. Sometimes, better sleep requires thinking outside the bedroom. If you’ve looked at sleeping solutions with no success, saunas might offer a natural alternative worth considering. While saunas have long been celebrated for their relaxation benefits, emerging research suggests they might help you get that deeper, restful sleep you’ve been yearning for. Let's explore how this practice could supplement your modern sleep routine.

A sauna is a small room or space designed to create a high-temperature environment, often paired with low or high humidity, to promote relaxation, detoxification, and various health benefits. Saunas are traditionally heated using a stove or heater that warms the air or specific surfaces, such as stones that can be sprinkled with water to increase humidity.

There are two main types of saunas: traditional (dry) saunas and infrared saunas. Each offers unique benefits through different heating methods. Traditional, or dry saunas work from the outside in, heating the air around you to temperatures between 150 to 195 degrees Fahrenheit. Think of it as a warm embrace that gradually penetrates your body – intense but effective. Infrared saunas take a gentler approach. Instead of heating the air, they use special lamps that emit infrared light waves to warm your body directly. Invisible to the naked eye, these light waves provide a less intense but equally beneficial experience. For those new to heat therapy or sensitive to high temperatures, infrared saunas can offer a more comfortable introduction to the practice.

Sauna sessions can result in up to 70% more deep sleep within the first two hours of rest. How? The answer lies in the way heat and your body temperature work together. 

In a sauna, your body temperature naturally rises due to heat exposure. After stepping out, you start a cooling process that mimics the natural temperature drop that happens before sleep. This phase tells your brain, "It's time to rest." Your body responds to sauna heat by producing melatonin, your natural sleep hormone. This boost in melatonin helps you fall asleep faster and enhances those deep sleep stages. The gentle heat also activates your parasympathetic nervous system – your body's "rest and digest" mode – naturally lowering stress hormones like cortisol while releasing feel-good endorphins.

Perhaps the most overlooked benefit of saunas is its role in mindfulness. A sauna session creates a rare sanctuary – free from screens and daily stressors. This intentional disconnect acts as a mental reset, preparing your mind for truly restorative sleep.

The benefits of saunas run deeper than better sleep. According to the National Library of Medicine, these positive effects are observable at both cellular and whole-body levels – and can be experienced after just one session.

Regular sauna use shows cardiovascular benefits, like reduced risk of high blood pressure and improved heart function. Heat therapy also supports respiratory health by clearing airways and easing breathing issues. For people with chronic pain conditions like arthritis, saunas may provide natural relief by relaxing muscles and soothing joint discomfort.

The deep sweating in a sauna session may also aid natural detoxification and boost immune system response. Going beyond physical benefits, regular sauna sessions can improve mental wellbeing by reducing stress and anxiety levels. It can even support skin health for a natural, beautiful glow! 

If you’re wondering whether the sauna-sleep connection is too good to be true, research has your back on this one. 

A year-long study tracked real sauna users through detailed questionnaires, and the results were pretty impressive – over 83% of regular sauna-goers reported getting better sleep. The research, published in the International Journal of Circumpolar Health, found that sauna users weren't just sleeping better – they were happier, more energetic, and feeling healthier overall compared to those who skipped the heat therapy.

We believe in creating the healthiest sleep environment possible (hence our organic mattresses and organic bedding!). Adding sauna sessions into your wellness routine offers another natural way to support your overall sleep hygiene. 

The sweet spot for sauna sessions is typically 10 to 20 minutes. Start with shorter 5 to 10-minute sessions to let your body adjust to the heat comfortably. For sauna veterans, extending sessions to 15 or 20 minutes can maximize the sleep-enhancing benefits. While some studies have looked at longer sessions, we recommend sticking to this time frame for optimal results.

After your session, give your body time to cool down gradually – try sitting in a cooler area or taking a lukewarm shower. Most importantly, listen to your body and stay hydrated. If you're feeling uncomfortable, it's perfectly fine to cut your session short.

Timing is everything when it comes to using a sauna for better sleep. Plan your session 1-3 hours before bedtime – this gives your body the perfect window to complete its natural cooling process before you climb into bed. Create your own evening sanctuary by dimming the lights. If you can, play soft music during your session. Setting a calming atmosphere in the sauna signals to your body that it's time to unwind. Stay hydrated before and after your session. You can use this precious time to practice mindfulness through deep breathing or meditation. Think of it as a natural transition between day and night – leave the screens and daily stresses behind. Combined with a consistent schedule, these simple practices can transform your sauna session into a powerful sleep-promoting ritual.

While saunas offer impressive benefits for sleep and overall wellness, they don’t suit everyone. Like any other wellness practice, what works for some may not work for others.

Pregnant individuals, people with cardiovascular conditions and those with blood pressure issues should avoid saunas altogether. Adults over 65, children under seven and people with seizure disorders need to be especially careful, as their bodies may struggle with temperature regulation or be sensitive to rapid heat changes.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with your healthcare provider before starting any new wellness routine, including sauna use, particularly if you have underlying health conditions or concerns.

Sauna use offers a natural approach to enhancing your sleep quality. Whether you choose a traditional sauna's intense warmth or an infrared sauna's gentle heat, adding regular sessions into your wellness routine could be your key to better sleep. Remember to start slowly, stay hydrated and, most importantly, listen to your body. Sweet dreams and happy heating!

Get more sleep wellness tips in our Sleep Wellness Guide.