Why infrared saunas before bed can improve sleep quality

We all know the feeling: A long, hectic day is coming to an end, but our minds just won't settle down. The to-do list for the next day creeps into our thoughts, along with last-minute emails or a quick glance at Instagram. The bed is comfortable, but sleep just won't come.

Daily routines like journaling might help calm the mind. But a relaxing evening routine, such as an infrared sauna session a few hours before bed, could potentially prepare the body well to fall asleep more easily night after night.

How Infrared Saunas May Improve Sleep

Using an infrared cabin can regulate the nervous system (1; 2; 3) by gently shifting the body from the sympathetic ("fight-or-flight") state to the parasympathetic ("rest-and-digest") mode. This transition promotes relaxation, aids in winding down, and can optimally prepare the body for a restful night.

When is the best time for a sauna before bed?

To optimally support sleep, it is recommended to use the infrared sauna approximately two hours before bedtime. This allows the body temperature to regulate and avoids overheating, which could disrupt sleep.

• Shorter sessions (10–20 minutes) are often rewarded with improved sleep quality by reducing restlessness and promoting deep sleep.
• Longer sessions (30+ minutes), while more beneficial for general well-being, can delay sleep if they occur too late in the evening.
• Too long or too late sauna sessions could increase alertness rather than promote relaxation.

How to Get the Most Out of Your Sauna Session for Better Sleep

Make the most of the relaxing effect of the sauna and improve your valuable sleep. With these tips, you won't need to count sheep anymore:

✔️ Choose the right time – For best results, aim for a session about two hours before bedtime.

✔️ Keep it short – 10–20 minutes is ideal for better sleep; longer sessions are more suitable for muscle recovery.

✔️ Drink enough water – Drink plenty of water before and after the sauna to support relaxation.

✔️ Cool down naturally – Allow your body time to return to its normal temperature before going to bed.

Regularly integrating an infrared sauna session into your evening routine can not only make it easier to fall asleep but also improve the deep sleep phase and optimize nocturnal recovery. The other long-term health benefits of infrared therapy may also soon become apparent to you.

Important Note

Clearlight notes that this information does not constitute medical advice. Please consult a qualified physician or healthcare professional before making significant changes to your lifestyle or existing pain treatment.