Undoubtedly, sauna use offers a multitude of health benefits, and one particularly unexpected advantage is its effect on sleep.
Sleep quality is often overlooked, yet it undeniably reflects our overall health. Maintaining good sleep quality contributes to improved mood, energy, metabolism, and mental function, among other essential bodily functions. Various factors such as caffeine and alcohol consumption, stress, muscle tension, light pollution, and technology use can negatively impact sleep quality.
Poor sleep quality is often associated with cardiovascular diseases, including the risk of stroke and high blood pressure. Additionally, lack of sleep can increase susceptibility to accidental injuries.
So, how does the sauna affect sleep?
The heat from the sauna stimulates the body as if it were exercising. While the air in the sauna is hot (60–100 °C), the body temperature increases only slightly (1–2°C). This process raises the heart rate and promotes better blood circulation throughout the body. As the body cools down after the sauna session, it releases melatonin and human growth hormone, facilitating relaxation and repair. Melatonin is a hormone essential for sleep, and other neurotransmitters and endorphins are also released during the sauna, relieving pain and calming the mind.
In a classic sauna study, it was discovered that participants who had a sauna bath in the evening before sleep experienced an increase of over 70% in deep sleep within the first two hours and 45% within the first six hours. These individuals also sustained stages 3 and 4 of sleep for longer periods during the night compared to those who did not use the sauna. Stage 4 sleep is characterized by deep, restful sleep, during which the body repairs itself, including rebuilding muscle fibers and tissues, activating growth hormones, and stimulating the immune response.
A global study that surveyed over 400 sauna users found that an overwhelming majority (83%) reported a positive effect on their quality of sleep. Improving sleep quality was a common reason cited by participants for using the sauna.
Another equally important factor is the psychological effect of relaxation. Sauna bathing, as a relaxing activity, can become a part of the nighttime routine, helping to soothe the mind into a state of deeper relaxation. Moreover, an evening sauna session is an excellent way to disconnect from TV and electronics before bedtime.
There are various ways to enhance the relaxation experience during a sauna session. Investing in high-quality sauna textiles, such as a good sauna cushion to rest your head on, can greatly contribute to a more comfortable and enjoyable experience.
Putkonen, P.T.S., Eloma, E., (1976). Sauna and physiological sleep: Increased slow-wave sleep after heat exposure. Sauna Studies. pp 270-279. Vammala. ISBN: 951-95328-0-3 https://sauna.fi/saunatietoa/sauna-ja-terveys/sauna-ja-uni/
Global sauna survey https://www.saunasociety.org/blog
Hussain, J. N., Greaves, R. F., & Cohen, M. M. (2019). A hot topic for health: Results of the Global Sauna Survey. Complementary therapies in medicine, 44, 223–234. https://doi.org/10.1016/j.ctim.2019.03.012
