Sauna Before Bedtime: The Best Way To Relax And Fall Asleep

Do you have difficulty falling asleep at night? Are you always feeling stressed out and tense?

If so, a sauna before bedtime may be the solution for you! Infrared sauna time has been shown to have a ton of health benefits, including improved sleep quality.

In this blog post, we will discuss the best way to use the sauna before bedtime in order to raise the body temperature, relax, and fall asleep quickly.

About Saunas And What They Do To Your Body Temperature

A sauna is a room or small building designed for relaxation. It’s usually made out of wood and has benches inside where people sit while they sweat from the heat produced by saunas.

Saunas are typically heated up to around 80-100 degrees Fahrenheit (or 26-37 Celsius).

The sauna works by raising your core body temperature. The heated body in turn leads to sweating and an increase in blood circulation throughout the entire body as well as some other physiological changes that help you relax more easily before sleep.

Is An Infrared Sauna Better Than A Traditional Sauna In Helping You Sleep Better?

The jury is still out on this one. Some people say that the infrared sauna penetrates your skin, making it healthier and younger. It also leads to a deeper sweat, while others find the traditional sauna more relaxing. Experiment with both and see which one works best for you!

Why Far Infrared Light Makes The Best Infrared Wavelength In Helping You Sleep Better

When it comes to infrared saunas, there are three main types of light wavelengths that they use – near, medium, and far.

The near-infrared is the shortest wavelength and penetrates the skin the least; while the far-infrared has the longest wavelength and penetrates your skin the best. This is why far infrared saunas are generally considered to be the most effective type for helping you sleep better.

Far infrared light has been shown to have many health benefits, including reducing inflammation, improving cardiovascular function, increasing immune response and more.

Benefits Of An Infrared Sauna Session Before Bedtime: Good Night’s Sleep!

There are many health benefits associated with sauna use, including improved sleep quality.

Infrared saunas have been shown to help you sleep soundly by increasing deep sleep levels as well as reducing insomnia symptoms after just one session.

Infrared sauna use also reduces stress hormones such as cortisol which may be another reason why sauna use before bedtime helps people fall asleep more easily at night time (Nordqvist & Boman, 2013).

The saunas have long been used for relaxation purposes in Finland and other parts of Northern Europe where they are popular with tourists from all over the world who come to experience this unique form of therapy.

Among the long list of sauna effects include helping you feel less stressed out or tense, which can lead to better sleep.

Other Benefits Of Sauna Bathing

There are other health benefits of infrared saunas aside from a restful sleep. These include:

• Improved cardiovascular function
Reduced inflammation
• Increased immune response
• Reduced muscle tension and soreness (by releasing muscle tension throughout your entire muscular system)
• Improved skin health

It’s important to note that saunas can be dangerous for some people, so it’s always best to consult your doctor before using them to improve sleep, especially if you have any health conditions like heart disease or diabetes.

How To Use The Sauna To Help With Sleep Problems

Now that we know all of the amazing benefits of saunas, let’s discuss how you can get the most out of your sauna session before bedtime.

There are a few things you should keep in mind when using the sauna before bedtime in order to get the most out of it.

First and foremost, make sure that you’re not too tired before using the sauna – if you’re exhausted, it’s likely that you won’t fall asleep easily after getting out of the sauna.

Ideally, try to schedule your sauna session about two hours before you plan on going to bed. This will give your body enough time to raise its core temperature and start sweating.

Second, try to relax as much as possible while inside the sauna and avoid any vigorous activity; this is not a time for working out!

Third, give yourself enough time after leaving the sauna before going to bed – ideally around 30 minutes or so.

Finally, sauna use before bedtime should not be done every night if possible because it’s important to give your body some time off from sauna usage in order for it to continue working effectively.

Sample Sauna Routine For Relaxation And Restful Sleep

If you want to try sauna usage before bedtime for improved sleep quality, here is a suggested routine that you can follow:

Start by heating up the sauna to around 80-100 degrees Fahrenheit (or 26-37 Celsius). Check the sauna if it’s hot. Then take off your clothes and sit down on one of the benches.

Once you’re in the sauna, aim to stay there for around 15-20 minutes. This should be long enough to raise your body temperature and help you relax before heading off to bed. Try not to go overboard – if you overstay in the sauna, it can be a little uncomfortable at first.

Relax and allow yourself to sweat. Afterward, get out of the sauna and cool down for a few minutes before going to bed. Remember to drink plenty of fluids after using the sauna!

Supplementary Treatments For Better Sleep

Sauna can help in anxiety and depression. Combining with some herbal treatments, such as Valerian, Kava, and Zizyphus, can help your nervous system function properly and lead to improved sleep.

Other supplements such as Passionflower, Lemon Balm, and Chamomile can also provide relief from anxiety and help you relax more easily at night time.

In addition to a sauna session, it’s important that you practice good sleep hygiene habits throughout the day in order for your body clock to work properly.

For example, try not looking at any light-emitting devices (e.g., phones or computers) within two hours of going to bed; this will ensure that melatonin production is triggered correctly when it’s dark outside!

Risks Associated With Improper Sauna Use Before Bedtime

Sauna usage can cause dehydration, so make sure you drink plenty of fluids after your session – especially if it’s hot outside. If you’re not used to saunas, it’s important to start slowly and increase the time spent inside gradually in order to avoid any adverse effects.

Sauna before bedtime can definitely help improve sleep quality for some people, but it’s important to remember that everyone is different and what works well may not work as well for others.

Who Shouldn’t Use The Sauna To Improve Sleeping Patterns?

There are a few people who should avoid sauna use before bedtime in order to have a great night’s sleep. These include pregnant women, people with high blood pressure or heart problems, and those who are extremely exhausted. If you’re not sure whether sauna use is right for you, consult your doctor before trying it out.


Saunas are a great way of relaxing before sleep! You can relax and release built-up tension, stress, and even physical pain or bodily discomfort from the day as you unwind and get ready for more restful sleep.

If you’re having trouble falling asleep at night or just want an easy way to relax and unwind after work, consider trying out a sauna that helps to elevate body temperature.

Moreover, an infrared sauna session has been shown to improve sleep quality by increasing deep levels while reducing insomnia symptoms; they also reduce stress hormones such as cortisol which may help people fall asleep more easily at night time.