Do saunas help you sleep? Explore the science behind how heat therapy, heat shock proteins, and temperature regulation can do the trick.
A good night’s sleep is essential for maintaining overall health and well-being, yet millions of people struggle to fall asleep or stay asleep each night. While there are countless remedies for sleeplessness, one solution that’s gaining popularity is the sauna.
Known for its relaxing effects and therapeutic benefits, saunas are often associated with stress relief, detoxification, and muscle relaxation. But could this ancient practice also hold the key to better sleep?
In this article, we’ll dive into the science behind how saunas might help improve your sleep and provide tips on how to use them effectively.
The Sauna Sleep Connection
The connection between sauna use and better sleep stems from several physiological responses triggered by heat exposure. From reducing inflammation and calming the nervous system to improving circulation and thermoregulation, saunas provide a holistic approach to sleep optimization.
Here’s how it works:
1. Relaxation and Stress Reduction
When you enter a sauna, your body experiences a heat-induced stress response, but this also triggers a shift from the sympathetic nervous system (the ‘fight or flight’ response) to the parasympathetic nervous system (the ‘rest and digest’ system). This shift promotes deep relaxation, making it easier to fall asleep and stay asleep.
2. Heat Shock Proteins
Heat shock proteins (HSPs) are a group of proteins that are produced by the body in response to stressors, such as exposure to heat. When you enter a sauna, the intense heat triggers the production of these proteins, which help protect cells from damage caused by the heat and promote recovery. While their immediate effects are centered around cellular protection and stress response, the benefits of HSPs extend beyond the sauna session and can contribute to improved sleep later.
3. Cortisol Reduction
Sauna use has been shown to help reduce levels of cortisol, a hormone released during stress that can interfere with sleep. By reducing cortisol, sauna sessions help lower the overall stress load on the body, making it easier to unwind at night.
4. Temperature Regulation
The heat from the sauna raises your core body temperature. When you leave the sauna, the body begins to cool down, signaling that it’s time for rest. This cooling phase helps mimic the body’s natural sleep-wake cycle, as body temperature naturally drops before sleep onset. This drop in body temperature after sauna use can promote quicker sleep onset and a deeper, more restorative rest.
5. Circadian Rhythm Support
Sauna use, especially in the evening, can help regulate the circadian rhythm by providing a controlled and natural temperature drop, which signals the body to prepare for sleep. This effect can be especially beneficial for people who struggle with maintaining a consistent sleep schedule.
6. Endorphin Release
The heat exposure from saunas leads to the release of endorphins, which are natural mood enhancers. This boost in endorphins can help reduce anxiety and promote a sense of well-being, which in turn helps individuals feel more relaxed and ready to sleep.
7. Muscle Relaxation and Pain Relief
Heat helps to relax muscles and relieve tension. For those whose insomnia is caused or exacerbated by physical discomfort (such as muscle aches or joint pain), sauna use can provide relief. The warm environment promotes blood flow and alleviates muscle tension, contributing to a more comfortable sleep.
8. Enhanced Circulation
Sauna use causes the blood vessels to dilate, improving circulation and allowing for better oxygenation of tissues. Enhanced circulation can promote the body’s natural healing processes and reduce the physical discomfort that might interfere with sleep.
9. Reduced Anxiety and Depression
Regular sauna use has been linked to improvements in mood and reductions in symptoms of anxiety and depression, both of which are common contributors to insomnia. Heat exposure in a sauna can trigger the release of serotonin, the neurotransmitter that helps regulate mood, which could contribute to reduced nighttime anxiety and a greater sense of relaxation before sleep.
10. Improved Sleep Quality & Duration
Studies have shown that heat therapy can lead to longer periods of deep (slow-wave) sleep, which is the most restorative phase of the sleep cycle. This helps individuals with insomnia experience higher-quality, uninterrupted sleep. A Finnish study notes that “participants who had a sauna bath in the evening before sleep experienced an increase of over 70% in deep sleep within the first two hours and 45% within the first six hours. These individuals also sustained stages 3 and 4 of sleep for longer periods during the night compared to those who did not use the sauna.”
11. Support for Sleep Apnea
For individuals with sleep apnea, sauna use may help promote relaxation of the airways and reduce muscle tension in the respiratory muscles, making breathing easier during sleep. While it’s not a cure for sleep apnea, regular sauna use might provide temporary relief and improve overall sleep quality.
12. Faster Sleep Onset
Sauna sessions, particularly if used in the evening, can help individuals fall asleep faster. The cooling effect after sauna use signals the body to prepare for sleep, making it easier to transition into restful slumber.
13. Consistency & Long-Term Benefits
Regular sauna use may also improve sleep hygiene by establishing a relaxing pre-sleep ritual. Consistent sauna use can train the body to associate the heat and subsequent relaxation with sleep, thereby reinforcing healthy sleep patterns over time.
Sauna Tips & Techniques
To maximize the benefits of sauna use, timing and technique are important. Here are some practical tips on how to use saunas effectively to improve sleep:
1. Timing your Saunas
Ideally, you should use the sauna about one to two hours before going to sleep. This allows your body enough time to cool down and adjust after the heat exposure, which helps trigger the natural cooling process that signals your body it’s time to rest.
2. Sauna Session Length
If you’re new to saunas, start with shorter sessions (around 10-15 minutes) and gradually increase the time as your body adjusts. Overdoing it could lead to overheating or dehydration, which can interfere with sleep.
3. Stay Hydrated
Sweating in a sauna can lead to fluid loss, so it’s essential to drink plenty of pure water before, during, and after your sauna session. Dehydration can disrupt your sleep, so make sure to replenish lost fluids to ensure a more restful night.
4. Avoid Saunas After Heavy Meals
It’s best to avoid sauna sessions immediately after eating a large or heavy meal. Your body is already focused on digestion, and adding the stress of heat exposure can make it harder for you to relax afterward.
5. Incorporate Relaxation Techniques
Combine sauna use with relaxation techniques such as deep breathing or meditation to amplify the calming effects. The combination of heat and mental relaxation can help ease anxiety and set the stage for better sleep.
6. Experiment with Temperature
Find the sauna temperature that feels comfortable for you. While higher temperatures (around 170-190°F or 75-88°C) are common, some individuals may find lower temperatures more relaxing, especially if they’re using the sauna for sleep-related benefits.
7. Sauna Regularly
Consistent sauna use may offer cumulative benefits for sleep. Aim to incorporate sauna sessions into your routine a few times a week to enjoy long-term improvements in sleep quality. Studies also show that frequent sauna use can extend lifespan.
8. Cool Down Slowly
After your sauna session, allow your body to cool down slowly rather than abruptly exposing yourself to cold temperatures. A gradual cool-down period allows your body to transition smoothly, promoting relaxation without causing stress to your system.
9. Sauna Environment
Create a peaceful and tranquil environment in the sauna without distractions, noise, or anything that could add stress. The calmer your experience, the more likely it is that your body will enter a relaxed state suitable for sleep afterward.
10. Use Aromatherapy
Adding essential oils like lavender or chamomile to the sauna can enhance relaxation and encourage sleep. These calming scents, combined with the heat, can help soothe your mind and body, making it easier to fall asleep later.
By using these tips and integrating sauna sessions into your routine at the right time and in the right way, you can harness the full potential of saunas to improve your sleep. To learn more about sauna benefits go here.
The medical and health topics covered on the PlateofGrass website have not been evaluated by the FDA and are not intended to prevent or cure any disease. This article and its content is presented ‘as is’ for informational purposes only.
