Unlock deeper, more restorative sleep with the power of heat therapy.
Regular sauna use has been shown to naturally support better sleep by lowering cortisol levels, relaxing the nervous system, and boosting melatonin production. In this science backed sauna protocol for sleep enhancement, you'll discover how to use heat exposure strategically, timing, temperature, and duration to fall asleep faster, sleep longer, and wake up feeling truly refreshed. Whether you're struggling with insomnia or simply want to improve your nightly rest, this guide will help you integrate saunas into your wellness routine for optimal sleep quality.
Frequency: 3-4 times a week.
Duration: Start with 20 minutes and gradually build up to 40 minutes or even 1 hour.
Temperature: Ideal temperature is between 43-55°C (110-130°F) for an infrared sauna.
Best Time: Evening, a few hours before bedtime. Sauna sessions can increase deep sleep and overall sleep quality.
Prepare for your sauna.
Ensure you are well hydrated. Drink water before, during, and after the sauna session to prevent dehydration. Choose a well ventilated sauna room and have a comfortable resting area set up for post sauna relaxation. Wear light, breathable clothing or opt for a towel or sauna specific wear.
The sauna session.
Preheat the sauna to a comfortable temperature, between 43 and 55°C (110 and 130°F). Start with 20 minute sessions and increase the duration as you get used to the heat, eventually working up to 40 minutes or more. Sit or lie down comfortably, and rotate your position occasionally for even heat distribution. Focus on steady breathing and relaxation.
After your sauna.
Exit the sauna slowly and sit outside for a few minutes to allow your body to acclimate. Take a cool shower to wash away sweat and close your pores. Rest in a comfortable area, drink plenty of water, and consider eating a light snack if you feel the need.
Pre-sleep wind down.
Engage in a soothing activity, such as reading, meditating, or light stretching. Ensure your bedroom environment is conducive to sleep: cool, dark, and quiet. Try to maintain a consistent bedtime, aiming to sleep at the same time each night.
Tips for best results.
Make sauna sessions a regular practice for the best results, but avoid overdoing it. Monitor how your body feels and adjust the duration and frequency of sessions as needed. Always prioritise safety; if you feel dizzy, overly hot, or uncomfortable, exit the sauna immediately.
Consult a healthcare professional before starting sauna sessions, especially if you have any pre-existing health conditions or are pregnant.
