Get better sleep with an infrared sauna

Sleep is a necessity that affects the quality of our waking lives. Exploring ways to improve your sleep can be an investment in your own health and well-being. For many people, infrared sauna has become one such tool.

In our fast-paced modern lifestyle, where the focus is often on productivity, efficiency and everything we "have to" do, sleep can easily be pushed down the list. The constant demands of work, social obligations and the way we are "lured" into social media can often eat into how much we sleep, and how well.

Sleep plays a crucial role in general health, immune function and mental well-being, as well as in cognitive and athletic performance. In the search for better sleep, the use of infrared sauna keeps coming up. Studies suggest that sauna may improve sleep (and quality of life).

"Studies have shown that passive heat exposure, such as in an infrared sauna, may significantly improve sleep quality. In essence, it comes down to the sleep-inducing processes that occur as the core body temperature rises and then falls before bedtime."

Sleep is no luxury. It is a fundamental necessity for the body to function normally. When we sleep, the body sets a range of vital processes in motion, all the way down to the molecular level and energy balance, affecting the brain, mood and concentration. More recent studies also suggest that sleep plays an important role in clearing the build-up of toxins in the brain.

Chronic sleep deprivation is linked to a range of health problems. If we don't get the sleep we need, it also affects our mental and emotional well-being.

Sauna, temperature regulation and sleep hormones

Our ability to fall asleep is closely linked to the body's core temperature. As part of the circadian rhythm, our internal temperature is regulated throughout the day, with a drop in the evening that paves the way for a good night's sleep. This drop in temperature, together with lower light levels in the evening, stimulates the production of the "sleep hormone" melatonin in the brain, which prepares the body for sleep.

When you expose your body to passive heat, you stimulate a number of interconnected, sleep-inducing processes, including in the immune system (ATP, adenosine and cytokines), increases in hormones (growth hormones, prolactin) and signalling substances from the brain, all of which are important for the body's sleep regulation.

It is also believed that the cooling-down period after a sauna session mimics the natural drop in temperature that occurs before we go to bed. That is why it is important to take a sauna one to two hours before bedtime for the best effect on sleep.

Taking a sauna also has a well-known ability to promote relaxation, lift your mood and reduce stress, which in itself has a remarkable effect on sleep.

Sauna, pain and sleep

Pain can be an important contributing cause of poor sleep. In 2007, a widely cited study found that at least 50% of people with insomnia also suffered from chronic pain. It is perhaps not surprising that pain can disrupt sleep cycles. If you struggle with a lot of pain, it is difficult to get quality sleep, while a full night's sleep can ease painful symptoms. For those living with chronic pain, tools that promote quality sleep can be a key component in having a better everyday life.

When it comes to pain management, a number of studies show that sauna is a good tool against pain, including improvements in muscle and joint pain associated with conditions such as arthritis and fibromyalgia. Infrared sauna can work as effective pain relief for people with chronic pain, where one of the natural "side effects" is better sleep and more enjoyment in everyday life.

Infrared wellness journey: 7 out of 10 noticed better sleep

Even in acute circumstances, using a sauna may ease (or even prevent) muscle damage after exercise, and help promote relaxing, deeper sleep. More and more elite athletes use infrared sauna to make recovery more effective, where sleep plays an important role.

When Radiant Health arranged an infrared wellness journey for 10 selected participants in 2022, 7 out of 10 experienced better sleep when they tested infrared sauna over a period of 10 weeks. Read about their experiences HERE.

Making sauna part of your everyday routine can bring many sleep-promoting health benefits. From hormone regulation and a boost to the immune system to greater mental clarity and pain management, regular sauna sessions can offer a holistic path to better sleep.

Disclaimer: The content of this article is intended as general information only. Research on infrared heat and red light therapy is still evolving, and individual results may vary. Our products are not intended to diagnose, treat, cure or prevent disease. Contact a doctor or other qualified healthcare professional if you have questions about your own health, diagnosis or treatment.