Wooden Infrared Sauna Cabin

Infrared Sauna and Sleep

by Team House of Senti in Education Hub

Tired of counting sheep like it’s cardio? The short answer: Yes, Infrared Sauna can improve sleep. Whether it’s a cosy Home Sauna or a sleek Garden Sauna, this warm wellness trend may help you drift off faster and sleep deeper. Keep reading to find out how your Outdoor Sauna could be your new sleep aid.

Wooden Infrared Sauna Cabin

Understanding Infrared Saunas

What is an Infrared Sauna?

An Infrared Sauna uses infrared light to warm your body directly. It differs from traditional saunas that heat the air first. This method makes the experience more comfortable at lower temperatures.

It’s increasingly popular in home saunas, garden saunas, and outdoor sauna setups. Convenience and efficiency are two major reasons people make the switch.

How Infrared Saunas Differ from Traditional Saunas (Heating Mechanism, Temperature)

Unlike conventional saunas that rely on hot air or steam, infrared saunas use invisible light waves to heat your body from within. They typically operate between 40°C and 60°C. This makes them more tolerable for longer sessions.

You still sweat and detox, but without the overwhelming heat. That’s a win for many first-timers and seasoned users alike.

Types of Infrared Wavelengths (Near, Mid, Far)

Infrared saunas come in three types: near, mid, and far-infrared.

  • Near-infrared targets the surface of the skin and supports wound healing.

  • Mid-infrared penetrates deeper to improve circulation and reduce inflammation.

  • Far-infrared reaches the deepest layers, increasing core temperature and encouraging detoxification.

Some models offer full-spectrum therapy to combine all three benefits in one session.

Beyond Relaxation: General Health Benefits

Detoxification and Circulation

Infrared sauna sessions promote sweating, which helps flush out toxins. At the same time, the heat stimulates blood flow and improves circulation. This encourages oxygen delivery throughout your body.

Better circulation supports healing, boosts immune function, and enhances overall vitality. It’s a gentle but powerful way to support health.

Muscle Recovery and Pain Relief

Athletes and those with chronic pain often use infrared sauna therapy for relief. The heat can help reduce muscle soreness, ease joint pain, and relax tight tissues.

By lowering inflammation, it aids in faster recovery. Many users describe it as deeply soothing and restorative.

Stress Reduction and Mood Enhancement

As your body unwinds, so does your mind. Heat exposure triggers the release of endorphins and serotonin—natural mood boosters. This can lower anxiety and promote a sense of calm.

Regular sessions may help regulate your nervous system. Over time, it becomes easier to relax both mentally and physically.

The Science Behind Infrared Saunas and Sleep

How Infrared Saunas Influence Your Sleep Cycle

Core Body Temperature Regulation and Melatonin Production

Infrared saunas raise your core temperature gently. After your session, your body begins to cool down, which mimics the natural drop in temperature before sleep. This cooling phase encourages melatonin release.

Melatonin is the hormone that signals your body it’s time to rest. Supporting this process may lead to faster sleep onset and better quality rest.

Impact on Cortisol Levels and Stress Response

Cortisol, the stress hormone, plays a key role in sleep disruption. Regular infrared sauna use may help reduce elevated cortisol levels. A calmer nervous system leads to improved relaxation.

By reducing stress hormones, the body finds it easier to shift into a restful state. This sets the foundation for deeper, undisturbed sleep.

Activating the Parasympathetic Nervous System

The heat helps activate the parasympathetic nervous system—your body’s “rest and digest” mode. This system calms your heart rate, breathing, and digestion, all of which promote sleep readiness.

It counteracts the overstimulation of modern life. You’ll likely feel calm and centred after just one session.

Alleviating Physical Discomfort for Better Sleep Onset

Aches and tight muscles are common barriers to falling asleep. Infrared heat helps reduce inflammation and muscle tension. This physical comfort makes it easier to relax into rest.

It’s particularly helpful if pain or stiffness keeps you tossing and turning at night.

Research and Anecdotal Evidence

Studies on Improved Sleep Quality and Deeper Sleep

Several small studies suggest that infrared sauna use enhances deep sleep. By regulating body temperature and supporting hormonal balance, it improves both sleep onset and sleep quality.

Early research also shows an increase in slow-wave sleep, the most restorative stage. While more research is needed, the results are promising.

User Experiences and Testimonials

Many users report better sleep after just a few sessions. Common feedback includes falling asleep faster, waking less often, and feeling more refreshed in the morning.

These anecdotes support the emerging science. As always, consistency seems to be key.

Incorporating Infrared Sauna into Your Sleep Routine

Woman sleeping in Infrared Sauna

Best Practices for Optimal Sleep Benefits

Ideal Timing and Duration (e.g., 1–2 Hours Before Bed, 20–40 Minutes Session)

The best time to use an infrared sauna is around 1 to 2 hours before bed. This allows your body to heat up and then cool down naturally. A session lasting 20 to 40 minutes is ideal.

Going longer can be counterproductive, especially right before sleep. Keep it moderate and consistent.

Recommended Frequency (e.g., 3–5 Times Per Week)

Aim for 3 to 5 sessions per week to build long-term sleep benefits. Over time, your body will adapt to the rhythm and respond more deeply.

Daily use is safe for most people, but it’s not always necessary. Listen to how your body feels after each session.

Importance of Hydration and Post-Sauna Rituals

Infrared saunas make you sweat—so hydration is essential. Drink water before and after your session to avoid fatigue or dizziness.

Follow your sauna time with a calming ritual: light stretching, journaling, or reading. This helps signal your brain that it’s time to wind down.

Important Considerations and Safety

Who Should Consult a Doctor (Pregnancy, Cardiovascular Conditions, Medications)

Speak to a healthcare professional before starting infrared sauna therapy if you are:

  • Pregnant

  • Living with cardiovascular conditions

  • Taking medications that affect blood pressure or sweating

These factors may increase the risk of side effects. Safety should always come first.

Potential Side Effects and How to Mitigate Them

Some users report dizziness, dehydration, or feeling lightheaded. These can be managed by keeping sessions shorter and drinking plenty of fluids.

If you feel unwell during or after a session, stop immediately and rest. Always listen to your body’s signals.

Infrared Sauna vs. Other Sleep Aids

A Natural, Non-Invasive Approach

Infrared saunas support your body’s natural rhythms. Unlike sleeping pills or supplements, they don’t force drowsiness or cause dependency.

Instead, they create a calm, relaxed state that naturally encourages better sleep. It’s a drug-free way to improve rest over time.

Complementary Therapies for Enhanced Results

Pairing sauna use with relaxation techniques can amplify results. Consider meditation, herbal teas, or magnesium supplements.

This creates a holistic bedtime routine that supports both body and mind. The sauna is just one—powerful—piece of the puzzle.

Takeaways

  • Infrared saunas support deep, restorative sleep through temperature regulation and stress reduction.

  • Use your sauna for 20–40 minutes, ideally 1–2 hours before bedtime, 3–5 times a week.

  • Stay hydrated, unwind after each session, and consult your doctor if you have health conditions.

  • Whether in a Home Sauna, Garden Sauna, or Outdoor Sauna, infrared heat offers a relaxing and natural sleep aid.

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Our Resident Physiotherapist

Stuart Goldfinch
Resident Physiotherapist and Wellness Advisor - author of our education hub.

✅ BSc Physiotherapy (First Class Honours)
✅ Degree in Sports Rehabilitation
✅ HCPC Registered with 14 years clinical experience
✅ Ex-22 SAS Trainer (Injury Management)
✅ NHS Specialist Physiotherapist
✅ Head Physio & Health Advisor – Merseyside Police
✅ Founder, Functional Movement Physio Liverpool
✅ Certified Gut Restoration Advisor, Nutrition Coach, Strength & Conditioning Coach

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