A good night’s sleep is the foundation of physical recovery, mental clarity, and overall well-being. Yet many of us struggle with falling asleep or staying asleep. While melatonin, meditation apps, and blackout curtains are go-to remedies.
There is one wellness trend gaining traction for sleep support — infrared saunas.
Yes, sweating before bed might actually help you sleep deeper. Let’s break down the science.
What Is an Infrared Sauna?
Unlike traditional saunas that heat the air, infrared saunas use infrared light to warm your body directly. This penetrates deeper into tissues, raising your core temperature and stimulating detoxification without the intense, stuffy heat.
Many users find infrared heat more tolerable, especially for longer sessions (20–45 minutes), making it a popular choice for recovery, stress relief, and now — sleep improvement. Discover more about infrared sauna.
The Sleep–Temperature Connection
Our body’s internal temperature plays a key role in sleep. Normally, body temperature drops at night as melatonin is released, signaling it’s time to rest.
Here’s where infrared therapy helps: after a sauna session, your body experiences a rebound cooling effect, which may support melatonin production and ease the transition into deep sleep.
Studies suggest that thermotherapy (heat exposure) before bed may:
- Reduce the time it takes to fall asleep.
- Improve total sleep time.
- Enhance slow-wave (deep) sleep.
How Infrared Saunas Improve Sleep Quality
In addition to thermoregulation, infrared saunas support sleep in multiple ways:
1. Stress Reduction & Cortisol Balance
Heat exposure helps your body release endorphins and reduce cortisol levels. Both are key for calming the nervous system before bed.
2. Muscle Relaxation
If you’ve done an intense workout or simply carry a lot of tension, infrared heat can ease muscle stiffness and joint pain, preparing the body for restorative rest.
3. Improved Circulation
Better blood flow helps deliver oxygen and nutrients to tissues, which supports cellular repair and can help ease physical restlessness at night.
4. Detoxification Support
Sweating in an infrared sauna helps flush out toxins, which can reduce the burden on your liver and kidneys — indirectly helping your body achieve balance and sleep better.
Creating a Sauna Wind-Down Routine
Just like brushing your teeth or dimming the lights, using an infrared sauna can become part of a powerful nighttime ritual.
Here’s a simple routine to try:
- Early Evening Light Meal — Avoid heavy dinners right before your sauna.
- Infrared Sauna (25-30 mins) — Relax and sweat it out, ideally 1–2 hours before bed.
- Hydrate — Replenish with water and electrolytes.
- Cool Down + Shower — Let your body cool naturally or take a lukewarm shower.
- No Screens — Keep the calm going with soft lighting, reading, or light stretching.
Over time, this signals your body and brain: it’s time to wind down. Read more.
The Role of Melatonin & Light Exposure
Regular sauna use can also influence your circadian rhythm. Melatonin is your body’s sleep hormone, and it thrives in low-light, relaxed states.
Melatonin secretion increases when the body is exposed to warmth followed by gradual cooling — mimicking the cycle of sauna use followed by rest.
Our sleep cycle is closely tied to thermoregulation, or how our body maintains its internal temperature. In the evening, your core temperature naturally drops, signaling your brain to produce melatonin and ease into sleep mode.
An infrared sauna session mimics and enhances this process:
- The sauna temporarily raises your core body temperature.
- After the session, your body starts to cool down, initiating a drop in temperature that mimics your natural circadian rhythm.
- This post-sauna cooldown triggers melatonin release and signals the body that it’s time to rest.
Think of it as a biohack for your body clock.
Ready to start sleeping better?
Book a session at The Ice House and experience the power of heat, calm, and recovery in one place.
