SAUNA AND SLEEP:

WHAT ARE THE EFFECTS?

Have you ever found yourself counting those finicky sheep in the wee hours of the night in an effort to get some sleep? Perhaps you've tried different sleep-inducing teas, hoping they'd do the trick, only to find yourself wide awake? 

If you're one of the many people who have trouble sleeping, there may be something you're missing out on sauna therapy. While you might think of them as soothing retreats to unwind and de-stress, saunas can also positively impact your sleep.

How exactly does sauna bathing help you get much-needed shut-eye? Let's take a look at the science behind it all.

Why Is Good Sleep Important for Optimal Health?

You may have heard the old saying, "Sleep is the golden chain that ties health and our bodies together." It turns out science agrees wholeheartedly. 

National Institute of Health Science claims that poor sleeping patterns or inadequate sleep can lead to chronic ailments and other health problems, including digestive inflammation, obesity, high blood pressure, heart disease, stroke, and diabetes. 

When you're sleep-deprived, your cognitive skills take a hit, and focusing on a simple task or problem-solving can become much more challenging. This ultimately affects your productivity at work or school.

Sleep is also necessary for mapping neural networks effectively within the brain, helping store memory of events and information. WebMD explains that inadequate sleep could disrupt this process and compromise your short-term and long-term memory.

Over time, these persistent sleep problems can lead to mood disorders and anxiety and make you more susceptible to depression. 

Sleep Foundation further explains that quality sleep can also help enhance your immune system, making you better equipped to fight those nasty germs and stave off diseases. 

The Effects of Sauna on Sleep Disorders

One of the well-kept secrets that are breaking the internet and helping people catch their Z's is sauna bathing. 

Here's how a sauna can help you get a better night's sleep:

Sauna Use and Insomnia

Insomnia is a common sleeping disorder characterized by difficulty falling asleep, staying asleep, or both. 

It could be because of various factors, like:

• Chronic stress: your mind just won't switch off when you want it to.

• Dietary factors: Empty calories and refines carbs like late-night espresso shots, cookies, cakes, and sodas

• Environmental factors: a noisy neighbor or barking dog.

• Age-related changes in sleep patterns.

  
  

As it turns out, sauna bathing before bedtime is ideal for swapping your sleepless nights with cozy, restful ones. Regular sauna sessions are shown to reduce levels of cortisol (the stress hormone), aiding in overall stress management. Less stress? More rest.

The heat also triggers the release of melatonin, the hormone that regulates sleep and wake cycles, helping you to drift off to slumberland more easily. Research also shows that melatonin is released in response to darkness, so the dim-lit sauna ambiance can trick your mind into thinking it's time to sleep. 

In saunas, especially infrared saunas like Golden Designs San Marino, the heat creates a "massage-like" effect that can help loosen stiff and tense muscles, ultimately improving sleep quality.

Sauna Use and Sleep Apnea

Mayo Clinic describes sleep apnea as a serious sleep disorder where breathing repeatedly stops and starts while sleeping. Regular sauna usage may yield potential benefits for sleep apnea sufferers. 

The warm, moist heat may help decrease nasal congestion, reduce inflammation, and improve airflow, making breathing easier. This can be quite beneficial for individuals struggling with obstructive sleep apnea. 

Sauna Use and Restless Legs Syndrome

Ever felt uncomfortable or tingly sensations in your legs that disturb your sleep? You might be dealing with Restless Legs Syndrome (RLS). Fortunately, a sauna can offer much-needed relief. 

Medical News Today explains that when you're in a sauna, your heart rate increases and your blood vessels expand. The heat encourages better blood circulation throughout your body, including your legs, helping alleviate the symptoms of RLS.

Mayo Clinic further states that alternating between hot and cold environments may lessen limb sensation, facilitating a smoother transition to sleep.

Different Types of Sauna for Improving Sleep Quality

Saunas are not one-size-fits-all. There are different types of saunas, each with a charm that will guide you gently into the world of dreams.

Some of the most sought-after saunas include:

Traditional Saunas

Also known as Finnish or dry saunas, traditional saunas use heated rocks to warm the room to 195 degrees Fahrenheit. Piquing water over these heated rocks creates steam that permeates the room and warms up your body. 

This type of sauna is best for detoxification and relaxation, as it relieves stress and anxiety. It also offers many health benefits, including boosted immunity, increased circulation, better skin health, and more.

Infrared Saunas

These saunas use infrared light waves to create heat. Unlike traditional saunas that heat the whole room, infrared saunas heat your body directly and operate at a lower temperature, typically between 120 to 140 degrees Fahrenheit. 

It's more about a deep, penetrating warmth. This heat helps loosen stiff muscles and ease pain while soothing enough to lull you into a deep sleep.

Sauna Options for Your Home

Thinking of bringing the sauna experience home? Consider the following factors:

• Size: From single-person box saunas to more spacious designs that could host a small party, different sizes are available on the market. Depending on space and need, you can find the perfect fit.

• Materials: Fancy a hint of the rustic? Go for wood like hemlock, cedar, and pine. Each of these woods offers different perks. Some keep the heat in, some are robust and long-lasting, and some just smell wonderful.

• Heater Types: Traditional saunas come with electric or wood-fired heaters, while infrared saunas use infrared panels. The key is to choose one that balances effectiveness with your comfort levels.

  
  

Review of Specific Saunas 

The following are some of the best saunas on the market:

Using Sauna to Improve Sleep

Following are some of the ways to improve sleep quality:

Ideal Times To Use Sauna

Timing is vital when it comes to sauna bathing. As a rule, aim to turn up the heat for a few hours before bed. WebMD states that our body temperature naturally drops near bedtime, signaling our brain to start feeling sleepy. 

Saunas, with their hot prowess, can help to mimic this process. When you cool down after soaking up the heat, your body temperature drops, paving your way for a more restful slumber.

Techniques and Strategies for Effective Sauna Use for Sleep Improvement

Here're a few tips and tricks to supercharge your sauna experience for better sleep:

• Duration and intensity: Start with shorter sessions and lower temperatures, then gradually increase. Listen to your body and own your comfort zone.

• Hydration: Water is your best friend during a sauna session! Hydrating before, during, and after you sauna is super important to replace the fluids you lose from sweating.

• Meditate: Meditating in a sauna can be a blissful experience. Close your eyes, breathe in the warm air, and feel the gentle swirling heat. Remember to start slow – listen to the rhythm of your breath or silently repeat a mantra. When done before bedtime, this simple technique helps ease insomnia and other sleep disorders by promoting a deeper state of calmness.

• Cooldown: Give your body time to cool down after your sauna session. This could be a cold shower, swimming, or relaxing in a cooler room. This cooldown phase is as crucial as the heating phase for improving sleep.

  
  

Aromatherapy for Better Sleep

Different essential oils like kava-kava, chamomile, lavender, valerian, and ylang-ylang have scientifically been proven to have sleep-inducing and stress-relieving properties. 

When inhaled with soothing sauna heat, these essential oils can induce a deep state of relaxation. This helps you fall asleep faster, sleep longer, and wake up refreshed and recharged.

Safety Considerations for Sauna Use

Saunas are a great way to relax and enjoy some health benefits, such as easing pain, reducing stress, and improving cardiovascular health. However, some risks and precautions should be considered before using a sauna. 

Here are some of the best practices for sauna use: 

• Check with your doctor before using a sauna, especially if you have heart or blood pressure problems or are planning to become pregnant.

• Avoid alcohol and medications that may impair sweating, produce overheating, or make you tired before and after your sauna.

• Stay for no more than 15 to 20 minutes at a time, and cool down gradually afterward.

• Rest and rehydrate after your sauna session. Drink two to four glasses of cool water or isotonic drinks.

• Bring a clean, cotton towel to sit on and avoid wearing anything dirty or tight-fitting to a sauna.

• Consider the buddy system, and don't use a sauna if you're ill.

• Choose the type of sauna that suits your preferences and needs. There are different types of saunas, such as wood-burning, electrically-heated, infrared, and steam rooms. They have different temperatures, humidity levels, and effects on the body.

FAQs: Sauna and Sleep

Why Do I Sleep Well After Sauna?

You sleep like a baby after the sauna because the combination of increased melatonin levels and endorphin release during a sweat session encourages relaxation, thus setting the stage for good-quality sleep.

Does Sauna Have Side Effects?

As relaxing and beneficial as they are, saunas aren't without possible side effects—especially for people with certain underlying conditions. The high heat can lead to dehydration, heat stroke, heat exhaustion, heat cramps, and even burns if you're not careful. 

What Is the Best Time for Sauna Bathing?

The best time for a sauna bath largely depends on your schedule and lifestyle. Some people love a sauna session in the morning to boost their circulation and kick-start their day. However, if your focus is enhancing sleep, an evening sauna might be the way to go.

Sauna and Sleep: Conclusion

Whether you're a night owl who stays awake pondering life's mysteries, a shift worker battling irregular sleep schedules, or just an insomniac who spends all night tossing and turning in bed, a sauna might be the sleep solution you've been dreaming of. 

As unusual as it might sound, a sauna session's warmth helps you relax and can actually guide you toward slumberland. 

If you want to invest in a top-of-the-line sauna for your home, check out MySaunaWorld's collection of traditional and infrared saunas. For more information, feel free to contact us. Our friendly staff will be happy to answer any questions and help you find the perfect model for your needs.