Many people sauna choose to sauna shortly before bedtime, why you ask? Maybe consciously some are not aware why, but there are a handful of reasons why this a great time of the day for sauna.
Saunas naturally help your body wind down, sweating out toxins, increasing it’s ability to relax, and even act as a natural anti-depressant.
Using A Sauna At Night Can Help You Sleep Better
- There are many studies showing that we should not look at screens (TV, phone, laptop, etc.) at least an hour before bedtime. Going through a sauna routine is an easy half hour to not look at a screen.
- You allow your mind to slow down. Many people find themselves (whether intentionally or not) focusing on their breath and/or body in the sauna. Breathing is meditative and takes your awareness from the stress and thoughts of the day that live in the head (where awareness typically lies in the busy work day), allowing your mind to ease and relax a bit preparing it for sleep.
- Body temperature rises in the sauna, and when you come out your heated body will work to cool the body down. This cooling down period and normalizing of body temperature post-sauna will naturally relax you into sleep easier. Your body temperature cools slightly into and during sleep. Research has shown that a sauna session can have substantial effects on sleeping patterns.
- The sauna also eases physical aches and pains (headaches, joint pain, muscle soreness), relaxing your body for easy sleep.
Is Sauna Guaranteed To Help Me Sleep Better?
Sauna is not a cure-all if you are having trouble falling asleep. Caffeine, alcohol, and other non-natural inputs can have major effects on reduced sleep quality and restful sleep reduction. Caffeine has a half life of about 5 hours (if you consumed 100 mg of caffeine, 5 hours would be the time it takes for there to be 50 mg, or half, of caffeine left in the body).
Keep this in mind when you’re reaching for that 3 PM coffee, or doing that pre-workout on the way to the gym after work. Personally I shoot to stop any caffeine intake after noon. According to Dr. Andrew Huberman (behind the popular Huberman Lab Podcast), unless you work out first thing in the morning, you should delay caffeine intake for an hour or two after waking up.
This helps to avoid the inevitable afternoon crash. Go for a walk in the sunlight and drink a tall glass of water first thing in the morning before reaching for that coffee, it will taster better if you wait a bit anyway! Three things with caffeine – 1) wait 90 mins after waking up to consume caffeine – 2) Stop drinking caffeine at least 6 hours before bedtime, preferable more – 3) Drink more water and get in the sunlight (first thing in the AM is best for a great start to the day, which helps a great bedtime routine)
During the winter, there are many mornings when I’ll start with a Sauna. However, I much prefer using my Sauna before bed. It’s a brief escape from the hustle and bustle of everyday life and I enjoy sweating it all out at the end of the day. There are many things that aid in better sleep quality, Saunas are a helpful tool that promote a much healthier lifestyle.
Sauna Vs Other Methods Of Improving Sleep Quality
If you’re one of those that insists on medication or other less positive sleep remedies (utilizing alcohol), we highly suggest replacing that with regular Sauna use. A Sauna helps to naturally reduce weight and relaxes the body or sore muscles far better than non-natural methods.
In the case of alcohol, some may argue that it helps them fall asleep but it is well documented that sleep quality is far less. Try replacing some of your existing habits with Sauna and a thought out (even if simple) exercise routine and note the significant positive changes you’ll begin to feel!
Regardless of your current habits, taking a sauna right before bed will only help relaxing you and preparing your body for a restful nights sleep.
