Can Sauna Bathing Help You Sleep Better?

Trouble sleeping? Using a sauna may also improve your nightly shuteye.

• Research shows that the deliberate heat exposure of saunas can support mood and mental health, boost cardiovascular health and immunity, and help you live longer.
• Using a sauna that's 80-100 degrees Celsius 2-3 times a week for 15-20 minutes at a time is ideal. However, if you're new to saunas, start with 5 minutes.
• Be sure to hydrate before and after using a sauna to avoid potentially serious issues like heat stroke. If you start to feel dizzy or lightheaded in a sauna, get out immediately.

Saunas have long been praised for their numerous health benefits, but one standout advantage is their positive impact on sleep. Here's how incorporating regular sauna sessions can help you achieve a more restful night's sleep:

1. Relaxation and Stress Reduction: The heat from a sauna session helps to relax muscles and reduce tension in the body. This relaxation extends to the mind, helping to alleviate stress and anxiety, which are common culprits of poor sleep.
2. Improved Circulation: The high temperatures in a sauna cause blood vessels to dilate, enhancing blood flow and oxygen delivery throughout the body. This improved circulation can help your body relax and prepare for sleep.
3. Detoxification: Sweating in a sauna helps to eliminate toxins from the body. This detoxification process can contribute to overall well-being and help you feel more refreshed and ready for a good night's sleep.
4. Thermal Regulation: A sauna session raises your core body temperature. After leaving the sauna, your body works to cool down, mimicking the natural drop in temperature that occurs before sleep. This cooling effect can signal to your body that it's time to rest.
5. Endorphin Release: Saunas stimulate the release of endorphins, the body's natural "feel-good" hormones. These endorphins can create a sense of well-being and relaxation, making it easier to drift off to sleep.

Who Should Avoid Saunas

While saunas offer many benefits, certain individuals should avoid them or consult a healthcare professional first:

1. Pregnant Women: High temperatures can be risky during pregnancy.
2. Cardiovascular Conditions: Those with heart disease or high blood pressure should avoid saunas.
3. Respiratory Conditions: Individuals with asthma or COPD may struggle with the heat.
4. Elderly: Older adults are more susceptible to heat-related illnesses.
5. Low Blood Pressure: Saunas can cause blood pressure to drop further.
6. Certain Skin Conditions: Severe eczema or psoriasis can worsen with heat.
7. Medication Users: Some medications affect temperature regulation or increase heat-related risks.
8. Dehydrated Individuals: Saunas cause sweating, which can worsen dehydration.
9. Post-Surgery or Illness: Avoid saunas until fully recovered and cleared by a doctor.

Consult a healthcare professional if you have any health concerns before using a sauna.