Sauna and sleep: a winning duo for restful nights
In France, 1 in 3 people suffer from a sleep disorder. The problem is that a significant sleep debt leads to serious health problems, both mental (concentration problems, depression…) and physical (cardiovascular disease, diabetes…). To counter this, it’s essential to do everything you can to improve your quality of sleep. And did you know that a sauna session is ideal for just that? We take a look at the effects of saunas on sleep in this article!
How can a sauna improve sleep?
Saunas have a positive impact on sleep quality, thanks to the effect of heat on the body and mind. Regular sauna sessions will gradually help you
Here’s how the sauna can improve your sleep!
First and foremost, a sauna session before bed helps to reduce stress and anxiety, by lowering levels of the stress hormone cortisol. Indeed, the heat relaxes the body, loosens muscles, promotes blood circulation and eases breathing by decongesting the nose. It also increases the secretion of endorphins (happy hormones), which plunge us into a state of deep relaxation, making it easier to fall asleep.
Saunas promote deep muscle relaxation and improve blood circulation, helping your body to prepare for a deep, restorative sleep. By incorporating a sauna session into your evening routine, you create a true ritual of relaxation that conditions your mind and body to associate this practice with rest.
Secondly, heat helps regulate body temperature. After the session, your body will gradually cool down. This drop in body temperature signals our brain that it’s time to sleep, mimicking the natural process that occurs before bedtime. This induces an increased secretion of melatonin (sleep hormone), crucial for falling asleep and maintaining deep sleep.
It’s precisely for all these reasons that you feel tired after a sauna (or jacuzzi) session. Between the rise in body temperature, the intense perspiration that follows and helps to evacuate toxins, the vasodilatation that improves blood circulation, then the release of endorphins during and after the session that promotes a feeling of well-being and relaxation… All these processes prepare your body for a restful sleep.
How can a sauna improve your sleep?
To maximize the benefits of a sauna on your sleep, it’s essential to pay attention to a few practical details!
Perfect timing: when and how to use the sauna for better sleep
In particular, you need to choose the right time for your sauna session. The ideal time is at the end of the day, around 1-2 hours before bedtime. This window of time allows your body to cool down and prepare naturally for sleep.
As for the duration of the session, 15 to 20 minutes are generally enough to enjoy the relaxing effects of the sauna without the risk of overheating. Of course, you can adjust the duration to suit your heat tolerance. As always: listen to your body, and adjust according to how you feel.
As for the ideal frequency, we recommend 2 to 3 sauna sessions a week to reap the full benefits. At least one!
The perfect ambience: how to maximize the benefits of a sauna on your sleep
To increase the effects of the sauna on your quality of sleep, don’t hesitate to create a soothing atmosphere.
Start by using subdued lighting, which will help create a calm, serene atmosphere. You can choose dimmable LED lamps, or even better, candles, for an incomparable cocooning ambience!
Soft music or the sounds of nature (birdsong, waves…) can also greatly enhance your sense of relaxation. So don’t hesitate to create a relaxing playlist for your sessions!
You can also use scents to relax, by creating a veritable olfactory ritual using essential oils. Simply add a few drops ofessential oils such as lavender (known for its calming properties) or chamomile (helps to soothe the nervous system) to a diffuser to take full advantage of their relaxing scents. Caution: do not use directly on sauna stones or heating elements (risk of fire).
Post-sauna ritual: relaxation routines for deep sleep
Finally, it’s essential to relax after the sauna session to take full advantage of its sleep-inducing benefits.
Take a lukewarm shower to eliminate sweat and gradually lower your body temperature, to signal to your body that it’s time to prepare for rest.
Then switch to a calm, relaxing activity. Forget screens and stimulating activities, which interfere with melatonin production. Instead, read, practicebreathing exercises, write in a gratitude journal… Activities that do you good, but also help your mind to calm down!
And that’s it: you know all about the effects of the sauna on sleep! You now have all the information you need to improve the quality of your sleep with a sauna. Whether you’re looking to reduce stress, soothe tired muscles, or simply create a relaxing ritual before bedtime, the sauna is your ally for restful, revitalizing nights. So don’t hesitate to give it a try! Beautiful, restorative nights await you…
