A stint in the sauna can help you unwind in the run up to bedtime. Here’s how
Whether at the gym or the spa, it’s long been known that visiting a sauna is a great way to unwind after a long day. However, it could also help you rest easier at night, allowing you to enjoy a more rewarding night’s sleep.
Self-care has become increasingly ingrained in our daily routines over the past few years, and the heat exposure provided by a sauna can lead to benefits for your circulation, pain relief and, crucially, your sleep health.
We’re going to take a closer look at the relationships between hot saunas and sleep, asking whether you should be making time to visit your local sauna to reduce your sleep struggles.
How does a sauna improve your sleep?
According to Dr Po-Chang Hsu, MD, from the Tufts University School of Medicine in Boston, “heat exposure before bed, such as using a sauna, typically has positive effects on sleep.” This is largely due to the way heat impacts your body temperature.
Heat raises our body temperature when in the sauna, but when we leave, our body temperature cools and drops. This then signals to the body that it is time to produce melatonin.
Otherwise known as the sleep hormone, the release of melatonin is what helps your body and mind relax in the lead up to sleep. Heat exposure in the sauna can boost melatonin production and help people fall asleep faster. This can also lead to deeper, more restorative sleep overall.
Spending time in the sauna can help you relax both mentally and physically, as heat boosts muscle relaxation and reduces tension in the body. All of this helps to promote a deeper state of relaxation which can, in turn, help you fall asleep more easily at night.
What are the benefits of a sauna?
Studies have found numerous benefits to using saunas, including pain relief. A 2019 study published in Anaesthesia and Pain Medicine found that spending time in a sauna twice a day for five consecutive days can measurably reduce back pain.
Meanwhile, a 2013 study found that following sauna bathing with a quick cool down can immediately stimulate the immune system and increase white blood cell count. A 2021 study from the American Journal of Men’s Health also found that spending time in a sauna can reduce cortisol levels and cut down stress.
All of these factors can have a positive impact on your sleep health, helping you feel more relaxed, comfortable and healthy throughout both the day and night.
Preparing the body and mind for sleep
As well as using a sauna, there are plenty of other ways to help your body and mind unwind in the hours leading up to bedtime. Taking a hot bath can help to mimic the benefits of using a sauna, while meditating, stretching or reading can help to slow your thoughts can prepare you for more rewarding rest.
Try to avoid bright lights and screens in the hour before bed. You should ensure your bedroom is cool and dark, and don’t consume caffeine or alcoholic close to bedtime. Making simple changes to your evening routine can help you enjoy better sleep every night.
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