How Can A Sauna Help Improve Your Sleep?

Are you having trouble getting a good night’s sleep? You’re not alone. Many people struggle with insomnia or other sleep issues that can cause them to feel exhausted during the day and lead to health problems over time.

If you’re looking for an effective way to get better rest, using a sauna may be just what you need.

A sauna can help improve your sleep in many ways. By raising your core body temperature and then cooling you down, a sauna can help you relax and make it easier to fall asleep. It also helps reduce stress levels, which can be a major cause of sleep problems.

In this article, we will explore how a sauna can help improve your sleep and why it is such an effective treatment. We will also provide some tips on how to make the most of your sauna experience so that you can start sleeping better tonight.

How Does Heat Therapy Help You Sleep?

Heat therapy can help improve your sleep in several ways. Firstly, it can help RELAX muscles, ease tension, and reduce stress. This allows the body and mind to rest easier and facilitates deeper, more restorative sleep.

In addition, heat therapy increases blood circulation, which helps the body better ABSORB nutrients such as oxygen. This can help reduce inflammation while encouraging the healing of tissues and muscles.

Lastly, heat therapy STIMULATES the release of endorphins, helping to improve mental clarity and focus.

Pro Tip: For optimal results, use a sauna for at least 15 minutes before bed [3].

Benefits of Using A Sauna for Sleep Improvement

Sauna bathing has been used for centuries to PROMOTE relaxation, reduce stress, and improve overall health. In recent years, saunas have become increasingly popular to help you sleep better.

The combination of heat and humidity can help relax the body and mind, allowing you to drift off into a PEACEFUL slumber. Using a sauna can also provide numerous other benefits, such as improved circulation, natural pain relief, and improved mental clarity and focus.

Relaxation and Stress Reduction

The heat from the sauna helps to relax muscles and reduce TENSION in the body. This can help reduce stress levels and make it easier to fall asleep at night.

Additionally, the humidity from the sauna helps create an environment conducive to relaxation. Taking some time out in a sauna before bed can be an effective way to UNWIND after a long day and prepare for restful sleep.

Improved Circulation

The heat from a sauna session helps INCREASE blood flow throughout the body, leading to improved circulation.

This increased circulation helps bring oxygen-rich blood to all parts of your body, which can help reduce INFLAMMATION, improve muscle recovery, and aid in overall healing. Improved circulation also helps flush toxins from your system, leading to better sleep quality.

Poor sleep quality can be related to cardiovascular disease, which causes the RISKS of high blood pressure and stroke [2]. By using a sauna before bed, you can help reduce the risk of these diseases.

Pro Tip: Use an infrared sauna to maximize the benefits of heat therapy and improve sleep quality.

Natural Pain Relief

The heat from an infrared sauna has been known to provide NATURAL pain relief by increasing blood flow around sore or injured body areas.

This increased blood flow brings oxygen-rich blood, which promotes healing while providing temporary RELIEF from discomfort or pain. Regular use of a sauna may even help prevent future injuries by keeping muscles loose and flexible.

Natural Treatment for Insomnia

Insomnia is a COMMON sleep disorder that can cause difficulty falling and/or staying asleep. There are numerous potential causes of insomnia, including stress, anxiety, depression, and chronic pain (including chronic fatigue syndrome).

The heat from an infrared sauna is an effective treatment for insomnia by helping induce relaxation, REDUCE stress, and improve circulation. This can help make it easier to fall asleep and stay asleep for a longer period of time.

Improved Mental Clarity and Focus

The COMBINATION of heat and humidity in a sauna creates an environment conducive to meditation or mindfulness practice which can help clear your mind before bedtime.

Additionally, regular use of a sauna has been linked with improved cognitive function due to increased CIRCULATION bringing oxygen-rich blood throughout your brain, which aids in mental clarity and focus during waking hours and your sleep cycle.

Pro Tip: Deep sleep is important for mental clarity and focus. Be sure to get enough sleep each night for optimal results.

Tips For Getting The Most Out Of Your Sauna Sessions For Sleep Improvement

To be sure you are getting the MOST out of using infrared sauna therapy for sleep improvement, here are a few tips to keep in mind:

Set a Routine & Frequency That Works For You

For optimal results, set a sleep hygiene ROUTINE for using the sauna and try to stick with it.

Generally speaking, two to three short (10-15 minute) sessions per week are recommended depending on the individual's needs. However, some people prefer more frequent or intense sauna sessions. Experiment to find what works BEST for you and your sleep routine.

Create an Optimal Environment for Relaxation

Creating a comfortable, relaxing atmosphere in the sauna is ESSENTIAL for getting the most out of them. This can include dim lighting, scented candles, calming music or sounds of nature.

Anything that helps you relax and FOCUS on your breathing and meditation practice can help improve the effectiveness of your sauna sessions.

Stay Hydrated

It is important to stay HYDRATED before, during, and after a sauna session. This helps replenish the fluids you will be losing due to sweat and helps keep your body temperature regulated.

According to the Mayo Clinic, it is best to drink 16-24 ounces of water before and after using the sauna [1].

Pro Tip: Experiment with different sauna sessions to find what works best. Everyone is different, so finding the right routine may take trial and error.

Keep It Cool Afterward

It is important to cool off AFTER using the sauna. This can be done by taking a cool shower or stepping outside for some fresh air for a few minutes.

This helps your body REGULATE its temperature and lets you get the most out of using the sauna. Additionally, it may help prevent any heat-related health issues.

Pay Attention To Indoor Air Quality

The air QUALITY in your sauna room is just as important as the temperature. Poor indoor air quality can lead to respiratory issues and decreased effectiveness of sauna sessions.

Be sure to maintain good ventilation in your space and avoid using potentially toxic materials such as paint, solvents, or other chemicals that could COMPROMISE the air quality.

Prepare to Relax and Meditate Beforehand

It is important to PREPARE yourself before using the sauna by focusing on relaxation and meditation. This can be done by doing slow, deep breathing exercises or focusing on a single point in the room.

This helps CLEAR your mind of any stress or anxiety before going into the sauna, allowing you to get the most out of your session.

Conclusion

Overall, regular use of a sauna can provide a natural way to relax your body and mind while also helping reduce stress levels. This can lead to deeper, more peaceful sleep, improved focus and mental clarity during waking hours, and even natural pain relief.

Set a routine and frequency that works for you, hydrate appropriately, and prepare to relax before your sauna session. With these tips, you can reap the benefits of improved sleep quality with the regular use of infrared saunas.

Sources -

1. Do infrared saunas have any health benefits? Mayo Clinic. Published 2022. Accessed January 30, 2023. https://www.mayoclinic.org/healthy-lifestyle/consumer-health/expert-answers/infrared-sauna/faq-20057954
2. CDC. How Does Sleep Affect Your Heart Health? Centers for Disease Control and Prevention. Published January 4, 2021. Accessed January 30, 2023. https://www.cdc.gov/bloodpressure/sleep.htm#
3. Lahti C. Sauna Routine to Improve Sleep and More Health Benefits. Finnleo.com. Published March 8, 2019. Accessed January 31, 2023. https://www.finnleo.com/finnleo-blog/sauna-routine-to-improve-sleep-and-more-health-benefits

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