Incorporating a sauna session before bedtime can be a luxurious way to promote relaxation and improve sleep quality. While saunas work their magic by promoting relaxation and stress relief, “saunas before bed” searches on Google were up 81 percent. But how does heat help you sleep when so many like colder temperatures while they sleep?
Sauna sessions raise your body temperature by dilating blood vessels and increasing sweat production. Interestingly, once you exit the sauna and cool down, your body temperature drops below its average level.
This decrease in body temperature serves a beneficial purpose: it signals to your brain that it’s time for bed. This mechanism mimics your body’s natural circadian rhythm, ultimately aiding in falling asleep faster and achieving deeper sleep, which is undoubtedly beneficial for you.
Saunas offer a means to alleviate stress and tension in the body. A brief sauna session reactivates your parasympathetic nervous system, which plays a crucial role in facilitating relaxation.
But that’s not all. Saunas also prompt the release of endorphins, often referred to as the body’s natural painkillers and mood enhancers. This dual effect of sauna therapy promotes relaxation of both the mind and body, ultimately aiding in a quicker and more peaceful transition to sleep.
Melatonin, a hormone produced by the pineal gland in response to darkness, plays a crucial role in regulating your sleep-wake cycle and aiding in falling asleep at night. Engaging in a brief sauna session before bedtime can stimulate the pineal gland, enhancing its function and boosting melatonin production.
Furthermore, melatonin not only aids in falling asleep but also improves sleep quality by prolonging the duration of REM (Rapid Eye Movement) sleep. This stage of sleep is vital for dreaming and memory consolidation.
Sauna Safety
While sauna use is generally safe for most individuals, there are specific groups who should refrain from using one. This includes pregnant individuals, those with high or low blood pressure, individuals using nicotine patches, children, individuals with heart disease, and anyone currently experiencing illness.
Moreover, even if you don’t fall into one of these at-risk groups, it’s crucial to avoid sauna use if you’ve consumed alcohol, used stimulants (such as cocaine or steroids), or taken medications that may impair your ability to sweat. Consult your healthcare provider and after you are ready to move forward with sauna use at night, review these safety tips before taking the heat.
Saunas offer numerous benefits, but ensuring your safety is paramount for a rewarding experience. Here are six safety tips to maximize the effectiveness of your sauna sessions:
- Start Small: If you’re new to sauna use, limit your sessions to 5 to 10 minutes initially. Allow your body time to adjust to the heat and humidity gradually. As you become accustomed to the sauna, gradually increase the duration for optimal results.
- Pre-Sauna Cool Down: Avoid entering the sauna immediately after exercise. Take at least 10 minutes to relax and cool down to prevent overheating or dehydration.
- Hydrate Yourself: Stay well-hydrated by drinking plenty of water before and after your sauna session. Sweating in the sauna can lead to fluid loss, so replenish your body’s fluids adequately. However, avoid drinking water during your sauna session to prevent disruptions to your sleep.
- Avoid Alcohol and Medications: Certain substances like alcohol and medications such as antihistamines, beta-blockers, and sedatives can interfere with sweating or lead to overheating. Avoid these substances before or after your sauna session to maintain safety. Again, refer to your healthcare provider before using a sauna.
- Listen To Your Body: Pay attention to your body’s signals during a sauna session. If you feel unwell, dizzy, nauseous, or faint, exit the sauna immediately and seek medical attention if necessary.
- Enjoy The Experience: Remember that sauna sessions before bedtime are meant to relax your mind and body. Avoid pushing yourself to endure longer sessions. Instead, find a comfortable position, practice deep breathing, engage in meditation, listen to music, or simply enjoy the company of friends. Prioritize relaxation and enjoyment over competition.
Incorporating a Sauna Session
Set aside 1-2 hours before bedtime for your sauna session to allow for a gradual cool-down period. Begin your evening with calming activities like reading or gentle stretching to ease into relaxation. Ensure you’re adequately hydrated before entering the sauna.
Adjust the sauna temperature to your preference, typically between 150-195°F (65-90°C), and enjoy it for about 15-20 minutes. Afterward, cool down gradually with a lukewarm shower to regulate your body temperature before bed. Remember to replenish fluids lost during the sauna session by staying hydrated with water.
After the sauna, continue your relaxation with a nighttime skincare routine. Use soothing products like a hydrating cleanser, calming toner, and moisturizer with ingredients like chamomile or lavender. This routine can signal to your body that it’s time to wind down.
If sleep is still an issue even after consulting your healthcare provider, next steps can include a free consultation with the Alaska Sleep Clinic.
