Sauna Routine For Better Sleep
Evening Routine for Better Sleep
Goal: Wind down the nervous system, stabilise core temperature, and build consistent cues that tell your body it’s time for sleep.
Daily Routine (Same Each Night)
~6:00–7:00 PM — Light Dinner
Avoid heavy or high-fat meals late at night.
Hydrate well through the afternoon and early evening.
Reduce caffeine after 12pm.
~7:30 PM — Light Movement (Optional)
Gentle walk, stretching, mobility or light yoga.
Avoid intense exercise within 2–3 hours of sauna or bedtime.
7.30–8:30 PM — Sauna Session for Sleep
2-3 x 10-15 minute traditional sauna sits at a comfortable heat (e.g., 70–80°C), depending on your usual tolerance. Or 30-45 minutes in a Far Infrared sauna at 50-60 degrees.
Focus: Relaxation, not performance.
Optional:
Add soft music, gentle breathing (slow nasal breathing, longer exhales), or meditation.
Follow with a 1–2 minute cool rinse or brief cool exposure, not an intense ice bath at night (can overstimulate). A cool shower is ideal for sleep.
8:40–9:00 PM — Post-Sauna Cool Down
Allow body temp to naturally drop — this promotes melatonin release.
Sip water or herbal tea (chamomile, lemon balm, tulsi).
9:00–9:20 PM — Low-Stimulation Routine
Choose from:
Light reading (non-digital if possible)
Gentle stretching
Journaling / gratitude
Preparing clothes or tasks for tomorrow
Avoid:
Work emails
Bright screens
Intense conversations
9:20–9:40 PM — Sleep Hygiene Basics
Bedroom cool (16–19°C ideal)
Block light (curtains, eye mask)
Keep noise low (or use white noise)
No screens in bed
Optional: Magnesium glycinate (if normally well-tolerated)
Optional: Warm foot bath if you struggle with cold extremities
10:00 PM — Lights Out
Aim for consistency — your body loves routine.
Weekly Flow
To make it sustainable:
Sauna Nights
4–5 nights per week is ideal for sleep benefits.
Recommended: Mon, Tue, Thu, Sat, Sun
Alternative Nights
When not using sauna:
Warm bath or shower