Sauna use and sleep quality – How does a sauna help you sleep better?

Good sleep is important for overall well-being, and many of us sometimes struggle to get enough quality sleep. One natural way to improve sleep quality is to take a sauna. But how does a sauna affect the body and mind, and how does it help you sleep better? In this article, we will go through the connection between sauna and sleep, and give you tips on how to use sauna to improve your sleep.

1. The relaxing effect of the sauna

One of the greatest benefits of a sauna is its ability to relax both the body and the mind. The heat helps to reduce muscle tension and promotes blood circulation, which makes the body feel more relaxed. Sweating in a sauna also releases endorphins, known as feel-good hormones. All of this helps the body prepare for a peaceful and restful sleep. In addition, the right sauna scent can enhance relaxation even further.

2. Body temperature regulation and sleep quality

After a sauna session, your body temperature naturally drops, mimicking your body’s internal mechanism for preparing you for sleep. Normally, your body temperature starts to drop in the evening, which is part of your circadian rhythm and the natural regulation of sleep. The increase in temperature in the sauna and the subsequent cooling down can help your body transition into a state of sleep more easily. Using a relaxing sauna scent, such as lavender or chamomile, can further support this process.

3. Stress and anxiety relief

Stress and anxiety are common causes of sleep problems. Sauna bathing can be an effective way to relieve stress accumulated during the day. The heat and steam of a sauna, combined with deep breathing and sauna scents such as lavender or eucalyptus, can help calm the mind and prepare for sleep.

4. Better breathing and deeper sleep

Sauna bathing can also help open up the airways, which is especially beneficial for those who suffer from sleep-related breathing problems, such as snoring or congestion. Essential oils such as eucalyptus and menthol can enhance this effect and make breathing easier, which promotes deeper sleep. Sauna scents that contain menthol can provide a refreshing, breath-opening effect.

5. Make sauna bathing part of your evening routine

You can maximize the benefits of sauna use on your sleep quality by making it part of your evening routine. Here are a few tips:

• Avoid taking a sauna too late – The best time to take a sauna is about 1-2 hours before going to bed so that the body has time to cool down properly.

• Use relaxing sauna scents – Lavender, chamomile, sauna ice or eucalyptus can promote relaxation.

• Enjoy a soothing drink after the sauna – Herbal tea or warm milk can help your body relax even further.

• Avoid bright light and electronics – After a sauna, it's a good idea to calm down and avoid blue light, which can disrupt melatonin production.

Summary

Sauna bathing is a natural and effective way to improve the quality of your sleep. It relaxes your muscles, relieves stress, helps your body regulate temperature, and promotes respiratory health. By including sauna bathing as part of your evening routine, you can fall asleep faster and enjoy a deeper sleep. Try sauna bathing before bed and see how much better you sleep!