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Infrared Sauna Before Bed

Growing awareness of health benefits has promoted the development of infrared sauna, while far infrared energy is easily absorbed by the water molecules present in the body, allowing them to release their energy to allow your body to detox, sweat, and relieve muscle tension. This leads to several significant benefits and is well received around the world. Is it good to have an far infrared sauna before bed? Read on to find out.

What is a far infrared sauna?

According to scientists, infrared waves can work to increase the body's thermal energy, and generally they can be divided into three main categories according to their wavelength. A far infrared sauna is a type of sauna that uses far infrared waves to heat the body and increase your core thermal energy. 

Because the closest wavelengths are similar to our own body, far infrared energy is easily absorbed by the water molecules present in the body, allowing them to release their energy while at the same time feeling very natural, normal and comfortable. For years, far infrared has been shown to offer many benefits for overall health, including alleviating discomfort and swelling, enhancing the quality of sleep, fortifying the immune system, and enhancing vitality. And it has become more and more popular since it provides a natural and non-invasive way to promote overall wellness.

What are the sleep benefits from an infrared sauna?

It is well known that sleep plays a crucial role in safeguarding our cognitive function, efficiency, and mental well-being, as well as counteracting the risk of developing mood disorders such as anxiety and depression. And according to the study published by the National Library of Medicine, far infrared sauna therapy can help alleviate symptoms of chronic fatigue syndrome and help regulate hormone levels in the body, so as to provide better quality sleep, because it functions to improve thermoregulation and promote a state of parasympathetic activation. It can even stimulate the production of melatonin, a hormone that signals the brain that it's time for sleep.

infrared sauna before bed

How can infrared sauna help me to get better quality sleep?

The reason why far infrared sauna before bed can help improve the quality of sleep is mainly because of the following points:

  • Regulate body temperature: The deep penetrating heat emitted by infrared saunas provides many health benefits by reaching deep into muscles and joints, while at the same time it plays a vital role in regulating body temperature, which is essential for deep sleep.
  • Improve relaxation: An infrared sauna can help promote relaxation by reducing muscle tension, lowering blood pressure and calming the mind, as tense and sore muscles have a negative impact on the quality of sleep, but infrared saunas penetrate deep into your muscles, providing soothing relief and initiating the body's innate restorative mechanisms. Therefore, if you are experiencing poor quality sleep due to sore muscles, far infrared sauna may be a perfect choice for you.
  • Improved sleep quality: Infrared sauna therapy has been shown to increase the production of melatonin, the hormone that regulates sleep, which can bring a more restful and rejuvenating rest.
  • Relieve stress: Nowadays, many people can’t sleep well because of stress, usually chronic stress is heavily influenced by the secretion of cortisol, however, with the therapeutic warmth of an infrared sauna, cortisol levels can be regulated and the effects can last for a long time, so if you have an infrared sauna before sleeping, you will sleep better.
  • Lower the heart rate: people won’t sleep well with a high heart rate, while far infrared sauna can low heart rate in an evening sweat session, so it is great for giving you a good night's sleep.
  • Alleviate sleep apnea: Studies suggest that infrared saunas can help reduce the symptoms of sleep apnea by improving airway function, reducing inflammation, and promoting relaxation.
  • Help to relax: One trend is to sleep faster and better if in a relaxed state. A 30-minute session can have the effect of widening your blood vessels and pores, enticing your body into a calming state of relaxation, so you can sleep more easily. 

In conclusion, far infrared sauna therapy has been shown to promote relaxation, reduce stress, promote healthy sleep habits and improve sleep quality, which can lead to a wide range of long-term health benefits.

Best Tips for Saunas for Sleep

Now that we know that infrared pre-sleep saunas can help improve sleep quality, what can we do to maximize the effectiveness of saunas before bed? You can refer to the following tips:

  • Time for your sauna session: It is recommended to plan your sauna session at least an hour before going to bed, so that your body can have enough time to cool off after the sauna, which is essential for a good night's sleep. This way, the body can fall back to its core temperature, so you can sleep better. 
  • Hydrate timely: Drinking water before and after the sauna is essential. Hydrating before the sauna session will help reduce the chances of dehydration during the session, so you can have a better sleep.
  • Keep the temperature moderate: Don't overheat your body in the sauna. Instead, keep the temperature moderate between 140-150°F, so you can sit in it for a more extended period.
  • Avoid alcohol and caffeine: Avoid consuming alcohol and caffeine after the sauna session, as it can disrupt your sleep.
  • Take a shower: Taking a cold shower right after the sauna session can help regulate your body temperature and promote better sleep. 
  • Combine with other relaxation techniques: Pairing sauna use with other relaxation techniques such as meditation or deep breathing can promote better sleep.

In a word, far infrared sauna is widely touted by people from all walks of life because of its various benefits. However, if you are the first user, remember to keep the following factors in mind. First, drink more water in advance to avoid lightheadedness. And if possible, choose the lowest temperature setting to check if it 's right for you. Start with shorter sessions to avoid accidents. Of course, to make your experience more enjoyable, you can come with your friends or even bring your phone to listen to music. 

Still, even though there are many purported benefits of far infrared sauna, going too far is as bad as not going far enough, so don’t forget to turn to your health care provider if you have any question. 

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