Should you Sauna Before Bed? Surprising Sleep Benefits of Evening Heat If you’ve ever left a sauna feeling blissfully relaxed, you might have wondered: Should I do this right before...
If you’ve ever left a sauna feeling blissfully relaxed, you might have wondered: Should I do this right before bed? The short answer is yes — for many people, using a sauna in the evening can help improve sleep quality. Whether you’re using a traditional sauna or an infrared sauna, a well-timed session can support deeper, more restorative rest.
Let’s explore the science behind evening sauna use, how to time your session for the best results, and what to watch out for so you wake up feeling refreshed instead of groggy.
A sauna session triggers a natural body process called thermoregulation. Here’s what happens:
Core Temperature Rises – In a sauna, your internal temperature goes up, mimicking mild exercise.
Post-Sauna Cooling – After you step out, your body works to lower your temperature, which signals to the brain that it’s time to rest.
Endorphin Release – Heat exposure stimulates the release of feel-good hormones that reduce stress and promote relaxation.
Muscle Relaxation – Heat eases muscle tension, making it easier to fall asleep without restlessness.
This combination is why many people report falling asleep faster and staying asleep longer after an evening sauna.
Traditional sauna: This type uses high heat (150–190°F) and steam to create an intense warming environment. The heat encourages heavy sweating and a rapid cooldown afterward, which can enhance that sleep-inducing drop in body temperature.
Infrared sauna: These heat you directly with infrared light at lower temperatures (110–140°F). The gentler warmth is ideal if you’re sensitive to extreme heat or prefer a less stimulating pre-bedtime routine.
Choosing between the two often comes down to personal preference and heat tolerance. Both can be effective for promoting restful sleep.
If you’re considering adding a sauna to your nighttime routine, quality makes a difference. Elite Sauna Direct offers a range of high-end Elite sauna models in both traditional and infrared styles, built for comfort and reliable performance.
Timing matters when using a sauna for better sleep. If you sauna too close to bedtime, you might feel too warm or stimulated to drift off immediately.
Most experts recommend finishing your sauna session about 60–90 minutes before bedtime. This gives your body enough time to cool down naturally and trigger the hormonal changes that promote sleep.
Here’s a simple routine you can follow:
Hydrate first – Drink water before you begin to avoid dehydration.
Limit session time – 15–25 minutes is enough for most people.
Cool down slowly – After your session, take a lukewarm shower instead of an icy blast to avoid jolting your system.
Relax afterward – Use the next hour for calm activities like reading or meditation instead of scrolling on your phone.
Following this routine can help you maximize the sleep benefits without overstimulating your body.
Even though saunas can promote better sleep for many, they aren’t for everyone at night. You might want to avoid evening sauna use if:
You have low blood pressure that worsens with heat exposure.
You tend to feel too energized after heat therapy (some people do!).
You have certain medical conditions — in which case, consult a healthcare provider first.
Pregnant individuals should also seek medical advice before adding sauna sessions, regardless of time of day.
Saunas can be a powerful part of a healthy bedtime routine, but they work best when paired with other good sleep habits. Avoid caffeine late in the day, create a dark and cool sleeping environment, and try to keep a consistent sleep schedule.
Investing in your own Elite sauna can make nightly use far more practical. With options like compact infrared models and luxurious multi-person traditional setups, Elite Sauna Direct offers designs that fit both your space and your sleep goals.
Sauna use before bed — whether in a traditional or infrared sauna — can be an effective, natural way to support better sleep. By timing your session about an hour to 90 minutes before you turn in, you can take advantage of the body’s cooling cycle to fall asleep faster and enjoy more restorative rest.
If relaxation, stress relief, and improved sleep sound appealing, a sauna could be the perfect addition to your evening wind-down. Just remember to start slow, stay hydrated, and listen to your body’s cues.
Your cart is currently empty.
Start Shopping
