Infrared Sauna and Sleep - What the Research Shows

Infrared Sauna and Sleep: What the Research Shows

Struggling to wind down after long days at ASU or grinding through a Tempe workday? Infrared heat therapy may be the sleep hack you haven't tried yet.

Why It Works

Infrared saunas heat your body directly - not the air around you - at 110-140°F. After your session, your core temperature drops. That drop signals your brain to initiate sleep, mimicking the natural cooling your body does every evening as part of your circadian rhythm.

Research backs this up. A study in the Journal of Clinical Sleep Medicine found passive body heating before bed significantly improved sleep quality - particularly for people with insomnia.

What Else Is Happening

• Cortisol drops, endorphins rise - your nervous system shifts out of stress mode

• Inflammation and muscle tension decrease, removing physical discomfort that disrupts sleep

• Consistent users report falling asleep faster, fewer nighttime wakeups, and better overall sleep satisfaction

How to Use It for Sleep

Session 1-2 hours before bed is the sweet spot. Start at 20-30 minutes. Hydrate - Arizona's dry heat compounds dehydration fast. Follow with a lukewarm shower, dim lights, and no screens.

Who Should Check With a Doctor First

Cardiovascular conditions, pregnancy, heat-sensitive medications, blood pressure issues.

Bottom Line

Low risk, solid evidence,