Sauna, Stress and Sleep: Why a Hot Room Feels So Calming
Why twenty minutes in the heat feels so calming, and how to build a relaxing evening sauna ritual.
Quick answerMany people find the sauna deeply relaxing: it is warm, quiet and phone-free, and the cool-down afterwards leaves you feeling loose and calm. Lots of regulars say they sleep well on sauna days. Research on sauna and sleep is still limited, but as a wind-down ritual it is hard to beat.
Why it feels so good
Part of it is physical: warmth relaxes tight muscles, and the cool-down afterwards brings a pleasant heavy, calm feeling. Part of it is simply the setting. A sauna is one of the few places left where nobody expects you to check your phone. You sit, you breathe, and for twenty minutes there is nothing else to do.
An evening wind-down ritual
- Go an hour or two before bed. That leaves time for your body to cool down afterwards.
- Keep it gentle. One or two moderate rounds, not a hard session.
- Leave the phone outside. Let the heat do the work.
- Cool down slowly. A lukewarm shower and a glass of water.
- Keep the lights low after. Carry the calm through to bed.
Small comforts make a difference
Relaxation is easy to break. A head that feels like it is overheating, or hair that is getting fried, is enough to pull you out of the moment. A soft wool sauna hat keeps the hottest air off your head, so you can close your eyes and settle in. Try our sauna ritual timer to pace your rounds without watching the clock.
General information only, not medical advice. If you have ongoing trouble sleeping or with stress, talk to your GP.
- Hussain J, Cohen M. Clinical effects of regular dry sauna bathing: a systematic review. Evidence-Based Complementary and Alternative Medicine, 2018.
- Laukkanen JA, Laukkanen T, Kunutsor SK. Cardiovascular and other health benefits of sauna bathing: a review of the evidence. Mayo Clinic Proceedings, 2018.