Why (And When) You Should Use an Infrared Sauna Before Bed

We know what it’s like when it’s been a busy day. Your head is reeling with all the to-dos for tomorrow, and you’ve been checking emails or scrolling Instagram. You lay down, but sleep just won’t come.

When it comes to falling asleep, practices like journaling can help in the moment. But a relaxing evening routine, like an infrared sauna session a couple of hours before bed, may set you up to fall asleep naturally night after night.

How Infrared Saunas Have The Potential To Help You Sleep Better

Infrared sauna use has been known to downregulate the nervous system (1; 2; 3), gradually shifting your body out of the sympathetic (fight-or-flight) state and activating the parasympathetic (rest-and-digest) state. This transition helps you relax, unwind, and prepare for a restorative night’s sleep.

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What’s the Best Time to Sauna Before Bed?

For optimal sleep benefits, the best time to use an infrared sauna is around two hours before bed. This allows your body temperature to regulate properly and prevents overheating, which may interfere with sleep.

• Shorter sessions (10-20 minutes) are linked to better sleep quality, reducing restlessness and increasing deep sleep.
• Longer sessions (30+ minutes) may be better for overall physical well-being but could delay sleep if done too close to bedtime.
• If your sauna session is too long or too close to sleep, it may increase alertness instead of promoting relaxation.
  

How to Maximize Sauna Benefits for Sleep

To get the most out of your sauna session and improve your sleep, follow these tips:

✔️ Time it right – Sauna two hours before bed for the best results.
✔️ Keep sessions short – 10-20 minutes for sleep, longer if focused on muscle recovery.
✔️ Hydrate well – Drink water before and after to support relaxation.
✔️ Cool down naturally – Let your body temperature return to normal before bed.

By making sauna use a regular part of your evening routine, you may potentially improve sleep onset, deep sleep, and overall recovery while enjoying the long-term health benefits of infrared therapy.