Benefits of Sauna for Quality Sleep

Sauna therapy can be surprisingly helpful for improving sleep. Here are the key science-backed benefits This will be a simple summary. For those who want research details and references, that will be in the next blog post:

1. Promotes Natural Sleepiness

After a sauna session, your core body temperature drops as you cool down.
This decline in temperature mimics your body’s natural pre-sleep process, helping you feel drowsy and fall asleep more easily.

2. Reduces Stress and Anxiety

Saunas trigger the release of endorphins and lower cortisol levels.
Less stress = calmer mind = smoother transition to sleep.

3. Relaxes Muscles and Relieves Tension

Heat increases blood flow and relaxes tight muscles.
Reduced physical tension can make it easier to get comfortable and stay asleep.

4. Improves Restorative Sleep Quality

Some studies suggest sauna use may:

• increase slow-wave (deep) sleep

• decrease nighttime awakenings

5. Supports Better Breathing

Steam or traditional Finnish saunas can temporarily:

• open airways

• reduce congestion

• improve breathing
  Better airflow at night can support more restful sleep.

6. Helps With Chronic Pain

If pain keeps you awake, sauna therapy may help by decreasing joint stiffness and inflammation, leading to more comfortable sleep.

Best Practices for Sleep Benefits

• Timing: 1–2 hours before bedtime is ideal.

• Duration: 10–20 minutes per session is typically enough.

• Hydration: Drink water before and after.

• Temperature: 70–90°C (158–194°F) for traditional saunas; adjust to comfort.