{"id":30789,"date":"2023-11-07T04:00:00","date_gmt":"2023-11-07T04:00:00","guid":{"rendered":"https:\/\/blog.saatva.com\/?p=30789"},"modified":"2026-10-19T23:47:21","modified_gmt":"2026-10-20T03:47:21","slug":"sauna-for-sleep","status":"publish","type":"post","link":"https:\/\/www.saatva.com\/blog\/sauna-for-sleep\/","title":{"rendered":"Can Using a Sauna Help You Sleep Better?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><em>Using a sauna may help some people relax before bed, and the drop in core body temperature after heat exposure may support sleep onset. Evidence is still developing, and sauna use is not a treatment for insomnia. Hydration, timing, heat tolerance, cardiovascular conditions, pregnancy, and medications are important safety considerations.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You&#8217;ve probably heard about the excellent effects of sauna therapy, such as stress relief and improved immune function. Well, the benefits don&#8217;t end there. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Studies show that regular sauna sessions can boost&nbsp;<a href=\"https:\/\/www.saatva.com\/blog\/what-is-sleep-quality\/\" target=\"_blank\" rel=\"noreferrer noopener\">sleep quality<\/a>&nbsp;and help you get the rejuvenating rest you need. This article will break down the key sleep and health benefits of saunas and how to use one for the best results.<\/p>\n\n\n\n<h2 id=\"h-what-is-a-sauna\" class=\"wp-block-heading\">What is a sauna?&nbsp;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A&nbsp;<a target=\"_blank\" href=\"https:\/\/www.saunasociety.org\/sauna-experience\" rel=\"noreferrer noopener\">sauna<\/a>&nbsp;is an enclosed room heated to around 150 to 200 degrees Fahrenheit. Some saunas can run a little beyond 200 degrees. Traditional Finnish-style saunas produce &#8220;dry heat&#8221; with a minimum humidity of 10%-20%.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A few examples of saunas include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Wood-burning:<\/strong>&nbsp;As the name implies, a wood-burning stove is used to heat the room. This type of sauna is usually low in humidity.<\/li>\n\n\n\n<li><strong>Electrically heated:<\/strong>&nbsp;These saunas use an electrical heater instead of wood-burning stoves. &nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Infrared room:<\/strong>&nbsp;These use special lamps that produce light waves to heat the body instead of the room.<\/li>\n<\/ul>\n\n\n\n<h2 id=\"h-differences-between-saunas-and-steam-rooms\" class=\"wp-block-heading\">Differences between saunas and steam rooms&nbsp;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The terms sauna and steam room are sometimes used interchangeably. Both options provide health benefits by increasing body temperature but do so differently.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Saunas, such as those mentioned above, use dry heat, while steam rooms use steam to increase body heat.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Steam rooms are a little cooler (usually around 110 degrees Fahrenheit) than saunas and are great for loosening mucus and phlegm, relieving joint pain, easing sore muscles, and hydrating the skin.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">However, due to the lower temperature, the body may not garner powerful rejuvenating benefits such as&nbsp;<a target=\"_blank\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31950931\/\" rel=\"noreferrer noopener\">increased blood flow&nbsp;<\/a>and&nbsp;<a target=\"_blank\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26180741\/\" rel=\"noreferrer noopener\">faster workout recovery<\/a>&nbsp;as with a typical sauna session.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What the research says<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">While research suggests that sauna use can promote relaxation and support cardiovascular health, evidence regarding its direct impact on sleep onset and sleep disorders is still developing. Studies indicate that post-sauna cooling may help trigger natural sleep signals, but a sauna is not a clinical treatment for insomnia or chronic sleep conditions. Further research is needed to fully understand how sauna therapy influences long-term sleep architecture.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What you can do<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">To safely incorporate sauna therapy into your routine, keep these practical steps in mind:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Hydrate thoroughly:<\/strong> Drink plenty of water before, during, and after your session to replace lost fluids.<\/li>\n\n\n\n<li><strong>Time it right:<\/strong> Schedule your session for late afternoon or early evening to allow your body temperature to drop before bedtime.<\/li>\n\n\n\n<li><strong>Start slow:<\/strong> Beginners should limit initial sessions to five to ten minutes at lower temperatures, gradually increasing time as tolerance builds.<\/li>\n\n\n\n<li><strong>Listen to your body:<\/strong> Exit immediately if you begin to feel lightheaded, overheated, or uncomfortable.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">When to seek help<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Consult a doctor or medical professional before using a sauna if you have underlying heart conditions, high or low blood pressure, or respiratory issues, or if you are pregnant or taking medications that affect sweating and heart rate. Stop use and seek immediate emergency medical attention if you experience severe dizziness, shortness of breath, chest pain, confusion, or signs of severe dehydration.<\/p>\n\n\n\n<h2 id=\"h-sleep-and-health-benefits-of-saunas\" class=\"wp-block-heading\">Sleep and health benefits of saunas&nbsp;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">&#8220;I personally sleep better on those nights that I use the sauna,&#8221; says Tom Ingegno, doctorate of acupuncture and Chinese medicine (DACM) and owner of&nbsp;<a href=\"https:\/\/www.charmcityintegrative.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Charm City Integrative Health<\/a>&nbsp;in Baltimore.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ingegno is one of many who benefit from using sauna therapy for better sleep.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Evening sauna sessions before bed have been shown to increase <a href=\"https:\/\/www.saatva.com\/blog\/what-is-deep-sleep-and-do-you-need-deep-sleep\/\" target=\"_blank\" rel=\"noreferrer noopener\">deep sleep<\/a> within the first two hours by as much as 70%. In one&nbsp;<a href=\"http:\/\/epub.lib.aalto.fi\/en\/ethesis\/pdf\/12916\/hse_ethesis_12916.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">study<\/a>, participants stayed in&nbsp;deep sleep&nbsp;longer and experienced deeper rest than non-sauna users.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here&#8217;s how sauna therapy primes the body for sleep:&nbsp;Heart rate and blood circulation increase as the body&#8217;s internal temperature increases. After therapy, when the body temperature returns to normal,&nbsp;<a href=\"https:\/\/www.saatva.com\/blog\/everything-you-need-to-know-about-melatonin\/\" target=\"_blank\" rel=\"noreferrer noopener\">melatonin<\/a>, human growth hormone, endorphins, and other neurotransmitters are released, inducing a calm, relaxed body and mind. &nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Beyond sleep, some of the health benefits of saunas include:&nbsp;<\/p>\n\n\n\n<h3 id=\"h-slashes-the-risk-of-heart-disease-and-stroke\" class=\"wp-block-heading\">Slashes the risk of heart disease and stroke&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Studies show that regular sauna therapy can improve cardiovascular health.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A&nbsp;<a href=\"https:\/\/jamanetwork.com\/journals\/jamainternalmedicine\/fullarticle\/2130724\" target=\"_blank\" rel=\"noreferrer noopener\">study<\/a>&nbsp;conducted at the&nbsp;University of Eastern Finland<em>&nbsp;<\/em>followed a group of over 2,000 men for 20 years and found that individuals who used the sauna at least twice per week had a 22% lower risk of cardiovascular disease and a 23% lower risk of all-cause mortality compared to those who used saunas only once per week. &nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Another&nbsp;<a target=\"_blank\" href=\"https:\/\/www.sciencedaily.com\/releases\/2018\/05\/180503101635.htm\" rel=\"noreferrer noopener\">study<\/a>&nbsp;focused on the benefits of frequent sauna bathing and stroke risk. Individuals who engaged in sauna therapy at least four times per week reduced the risk of stroke by 61% percent. And according to research, the&nbsp;benefits accumulate with regular sauna sessions.&nbsp;<\/p>\n\n\n\n<h3 id=\"h-reduces-cortisol-the-stress-hormone\" class=\"wp-block-heading\">Reduces cortisol, the stress hormone<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The sauna can be an incredibly relaxing experience because of the reduction of&nbsp;<a href=\"https:\/\/journals.sagepub.com\/doi\/10.1177\/15579883211008339\" target=\"_blank\" rel=\"noreferrer noopener\">cortisol levels<\/a>, which lowers stress to make better, deeper sleep more accessible. Uncontrolled&nbsp;<a href=\"https:\/\/www.saatva.com\/blog\/cortisol-and-sleep\/\" target=\"_blank\" rel=\"noreferrer noopener\">cortisol<\/a>&nbsp;levels cause havoc in the body by raising inflammation and robbing you of precious sleep.<\/p>\n\n\n\n<h3 id=\"h-relieves-lower-back-pain\" class=\"wp-block-heading\">Relieves lower back pain&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Frequent sauna sessions can help alleviate lower&nbsp;<a href=\"https:\/\/www.saatva.com\/blog\/back-pain\/\" target=\"_blank\" rel=\"noreferrer noopener\">back pain<\/a>. According to a&nbsp;<a target=\"_blank\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33329780\/\" rel=\"noreferrer noopener\">2019 study<\/a>, twice daily dry sauna sessions for five consecutive days significantly reduced pain.&nbsp;<\/p>\n\n\n\n<h2 id=\"h-precautions-to-keep-in-mind-before-using-a-sauna\" class=\"wp-block-heading\">Precautions to keep in mind before using a sauna<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Although saunas can provide a few fantastic health benefits, there are&nbsp;<a target=\"_blank\" href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/saunas-and-your-health\" rel=\"noreferrer noopener\">some precautions<\/a>&nbsp;to consider.<\/p>\n\n\n\n<h3 id=\"h-dehydration\" class=\"wp-block-heading\">Dehydration &nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The most obvious risk of using sauna therapy is&nbsp;dehydration&nbsp;as the treatment involves high temperatures that cause excess perspiration.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Remember that severe dehydration can quickly become a medical emergency if not treated immediately.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Seek medical attention if you experience the following during a sauna session:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dizziness<\/li>\n\n\n\n<li>Headache<\/li>\n\n\n\n<li>Severe thirst<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Severe dehydration can lead to:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Heat stroke<\/li>\n\n\n\n<li>Kidney failure<\/li>\n\n\n\n<li>Seizures<\/li>\n\n\n\n<li>Unconsciousness<\/li>\n\n\n\n<li>Low blood pressure<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">You can help prevent dehydration by&nbsp;<a href=\"https:\/\/www.saatva.com\/blog\/benefits-of-drinking-water-for-sleep\/\" target=\"_blank\" rel=\"noreferrer noopener\">drinking plenty of water<\/a>&nbsp;before and after using a sauna.&nbsp;<\/p>\n\n\n\n<h3 id=\"h-decreased-sperm-production\" class=\"wp-block-heading\">Decreased sperm production<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">According to a&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5941775\/\" target=\"_blank\" rel=\"noreferrer noopener\">2018 study<\/a>, men who had at least two 15-minute weekly sauna sessions for about three months experienced a decrease in sperm production until they ceased sauna use.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">More research is needed to determine if there&#8217;s a concrete link between saunas and male&nbsp;<a href=\"https:\/\/www.saatva.com\/blog\/sleep-and-fertility\/\" target=\"_blank\" rel=\"noreferrer noopener\">fertility<\/a>. But it&#8217;s a good idea for men considering sauna therapy to consult their healthcare provider.&nbsp;<\/p>\n\n\n\n<h3 id=\"h-health-conditions\" class=\"wp-block-heading\">Health conditions<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Finally, individuals with these health conditions shouldn&#8217;t use saunas or steam rooms:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Heart disease<\/li>\n\n\n\n<li>Breathing conditions<\/li>\n\n\n\n<li>Pregnancy<\/li>\n\n\n\n<li>Epilepsy<\/li>\n\n\n\n<li>High or low blood pressure<\/li>\n\n\n\n<li>Alcohol use disorder (as alcohol encourages dehydration)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Additionally, you should wait at least 10 minutes post-workout before entering a sauna\u2014and never use the sauna if you feel unwell. &nbsp;<\/p>\n\n\n\n<h2 id=\"h-how-much-time-should-you-spend-in-the-sauna\" class=\"wp-block-heading\">How much time should you spend in the sauna?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ingegno says those new to sauna therapy should consult their healthcare provider to ensure it&#8217;s safe for them to start it. Then &#8220;start slow and low,&#8221; he says.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">That&#8217;s a short five- to 10-minute session at the lowest temperature.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">As you gain experience, you can move up to 15-20 minute sessions. Also, it can&#8217;t be repeated enough: Remember to hydrate before and after using the sauna.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">How soon can you see results from using sauna therapy? &#8220;It really is going to matter more about the severity of the condition and the underlying cause,&#8221; says Ingegno.&nbsp;<\/p>\n\n\n\n<h2 id=\"h-faqs\" class=\"wp-block-heading\">FAQs&nbsp;<\/h2>\n\n\n\n<h3 id=\"h-is-using-the-sauna-good-for-sleep\" class=\"wp-block-heading\">Is using the sauna good for sleep?&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Regular sauna use can improve sleep by helping to reduce stress, pain, and tense muscles. Regular sauna sessions also encourage the production of the body&#8217;s natural sleep hormone, melatonin.&nbsp;According to Ingegno, his clients report increased sleep quality following time spent in the sauna.&nbsp;<\/p>\n\n\n\n<h3 id=\"h-how-often-should-i-use-a-sauna-to-see-improved-sleep-results\" class=\"wp-block-heading\">How often should I use a sauna to see improved sleep results?&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Using the sauna multiple times per week or even daily is safe, says Ingegno. But always remember to follow precautions like staying hydrated and avoiding&nbsp;<a href=\"https:\/\/www.saatva.com\/blog\/does-alcohol-help-sleep\/\" target=\"_blank\" rel=\"noreferrer noopener\">alcohol<\/a>&nbsp;and drugs. <\/p>\n\n\n\n<h4 class=\"wp-block-heading is-style-h3\">Is an infrared sauna or a traditional sauna better for sleep?<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Both types can help promote relaxation and improved sleep. Traditional saunas heat the air using higher temperatures, which can produce a rapid thermal response. Infrared saunas heat the body directly at lower temperatures, making them easier to tolerate for longer sessions. Choose the option that best fits your heat tolerance and comfort.<\/p>\n\n\n\n<h4 class=\"wp-block-heading is-style-h3\">Can I use a sauna every day?<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Yes, daily sauna use is generally safe for healthy adults, provided you stay properly hydrated and limit sessions to recommended timeframes (15 to 20 minutes). If you are new to sauna therapy, start with two to three sessions per week and gradually build up.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Also, use caution with sauna temperatures that exceed 200 degrees Fahrenheit.&nbsp;Consult your healthcare provider if you&#8217;re considering sauna therapy for the first time or have serious health concerns.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Can taking a cold plunge improve your shuteye? Learn about the&nbsp;<\/em><em><a href=\"https:\/\/www.saatva.com\/blog\/cold-therapy-sleep\/\" target=\"_blank\" rel=\"noreferrer noopener\">benefits of cold therapy for sleep<\/a><\/em><em>.&nbsp;<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Using a sauna may help some people relax before bed, and the drop in core body temperature after heat exposure may support sleep onset. Evidence is still developing, and sauna use is not a treatment for insomnia. Hydration, timing, heat tolerance, cardiovascular conditions, pregnancy, and medications are important safety considerations. You&#8217;ve probably heard about the [&hellip;]<\/p>\n","protected":false},"author":68,"featured_media":30850,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[389,390],"tags":[],"coauthors":[425],"guest":[],"host":[],"class_list":["post-30789","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sleep-health","category-sleep-tips"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/posts\/30789","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/users\/68"}],"replies":[{"embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/comments?post=30789"}],"version-history":[{"count":5,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/posts\/30789\/revisions"}],"predecessor-version":[{"id":37411,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/posts\/30789\/revisions\/37411"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/media\/30850"}],"wp:attachment":[{"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/media?parent=30789"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/categories?post=30789"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/tags?post=30789"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/coauthors?post=30789"},{"taxonomy":"guest","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/guest?post=30789"},{"taxonomy":"host","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/host?post=30789"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}