Sleep Better With Sauna Bathing

July 10, 2024

6 studies cited

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Have you ever considered the link between your home sauna and your sleep quality? Peeking into the science behind it might hold the hints to a restful slumber. This article dives deeper into how sauna bathing may contribute to enhanced sleep cycles.

Does sauna bathing boost sleep quality?

Sauna bathing is often associated with better sleep quality, and the science behind this includes the body's physiological reactions to heat. As you sweat it out in the sauna, your body adjusts to the elevated temperature, and in turn, churns out endorphins - the body's own 'happy hormones.' These endorphins have the magical ability to soothe the body, potentially making it easier to drift off to sleep[1]. Besides, as the body temperature abruptly falls post-sauna, you might experience an increase in sleepiness, helping you transition into sleep much quicker[2].

Accelerated sleep onset

We've mentioned how the body's temperature fluctuation during and post sauna bathing can elicit sleepiness, possibly reducing the time it might usually take you to fall asleep[2]. Also, the calming aura of the sauna room aids what we call transitioning into sleep, making it smoother and faster.

Is sauna sleeping safe?

It's crucial to clarify that sleeping inside the sauna, although tempting, is not advisable. The high heat environment and potential for dehydration are factors that make sleeping in a sauna potentially perilous. Always be mindful of your comfort and safety while using a sauna. It is always safer to relish that post-sauna sleepiness comfortably tucked in your bed[3].

Complementary natural sleep aids

Along with regular sauna baths, a few other natural practices can potentially enhance sleep quality:

Mindful Meditation: Engaging in mindfulness exercises has been found to boost melatonin, the hormone that controls sleep[4].
Consistent Physical Activity: A stable exercise routine can help maintain a good sleep pattern[5].
Sufficient Exposure to Sunlight: Natural light exposure helps to regulate your sleep-wake cycle effectively[6].

To wrap it up, saunas are a wellness sanctuary, offering a multitude of health benefits, including the potential enhancement of sleep quality. However, their usage should always be judicious and monitored. Also, remember that overall sleep hygiene plays a pivotal role in restful sleep and the sauna bath is simply one of the tools at our disposal.

References:

[1] Janssen, C. W. (2016). Whole-Body Hyperthermia for the Treatment of Major Depressive Disorder: A Randomized Clinical Trial. JAMA Psychiatry, 73(8), 789.

[2] Bunnell, D. E., Agnew, J. A., Horvath, S. M., Jopson, L., & Wills, M. (1988). Passive body heating and sleep: influence of proximity to sleep. Sleep, 11(2), 210–219.

[3] Hannuksela, M. L., & Ellahham, S. (2001). Benefits and risks of sauna bathing. The American journal of medicine, 110(2), 118–26.

[4] Black DS, O’Reilly GA, Olmstead R, Breen EC, Irwin MR. Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances: a randomized clinical trial. JAMA Intern Med. 2015;175(4):494‐501.

[5] Kredlow, M. A., Capozzoli, M. C., Hearon, B. A., Calkins, A. W., & Otto, M. W. (2015). The effects of physical activity on sleep: a meta-analytic review. Journal of behavioral medicine, 38(3), 427–449.

[6] Czeisler, C. A. (2013). Perspective: Casting light on sleep deficiency. Nature, 497(7450), S13.