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Sauna & Sleep 

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 The Science Behind Regular Sauna and Cold Water Therapy: Boosting Sleep Quality for Optimal Health

As we navigate our fast-paced world, our sleep patterns suffer, leading to a myriad of health issues. However, fear not, as I present to you the science-backed benefits of regular sauna and cold water therapy for improving sleep quality.

Regulation of Circadian Rhythm through Sauna:

Our bodies operate on a natural 24-hour cycle known as the circadian rhythm, influenced by factors such as light exposure and temperature. Sauna sessions followed by cold water immersion can help regulate this rhythm. Research shows that exposure to heat from saunas can induce a rise in core body temperature, leading to subsequent decreases during sleep, promoting deeper and more restful slumber. Additionally, the cold water therapy that follows promotes the resetting of the body's internal clock, leading to an improved circadian rhythm.


  • Eastman, C. I. (2016). How to sleep like a mammal: Sleep and circadian rhythms in humans and laboratory animals. In Principles and Practice of Sleep Medicine (6th ed., pp. 41–54).

  1. Reduction of Stress and Anxiety:

In our modern world, stress and anxiety have become commonplace, adversely affecting sleep quality. Regular sauna and cold water therapy have shown remarkable benefits in reducing these negative emotions. Sauna sessions activate the body's stress response systems, triggering the release of endorphins, dopamine, and serotonin, which alleviate stress and promote a sense of well-being. The subsequent cold water immersion induces a relaxing response, further reducing anxiety and promoting better sleep.


  • Szumski, G., Słomko, J., & Kujach, S. (2018). The impact of a single Finnish sauna session on white blood cell profile and cortisol levels in athletes and non-athletes. Journal of Human Kinetics, 65(1), 259–268.

  • Blechert, J., Michael, T., Grossman, P., Lajtman, M., & Wilhelm, F. H. (2016). Autonomic and affective consequences of exposure to a virtual hotel room. Applied Psychophysiology and Biofeedback, 41(2), 201–208.

  1. Enhanced Recovery and Physical Restoration:

Physical fatigue and muscle soreness can interfere with sleep quality. Sauna sessions can accelerate post-exercise recovery by promoting blood flow and increasing the release of growth hormone, which aids in tissue repair and muscle recovery. Additionally, cold water therapy reduces inflammation and muscle soreness, leading to a faster recovery process. By improving physical restoration, regular sauna and cold water therapy contribute to better sleep quality.


  • Scoon, G. S., Hopkins, W. G., Mayhew, S., & Cotter, J. D. (2007). Effect of post-exercise sauna bathing on the endurance performance of competitive male runners. Journal of Science and Medicine in Sport, 10(4), 259–262.

  • Hausswirth, C., Louis, J., Aubry, A., Bonnet, G., Duffield, R., Le Meur, Y., … Lemoine-Morel, S. (2011). Evidence of disturbed sleep and increased illness in overreached endurance athletes. Medicine and Science in Sports and Exercise, 43(6), 1157–1166.

In summary, regular sauna and cold water therapy offer scientifically supported benefits for enhancing sleep quality. By regulating the circadian rhythm, reducing stress and anxiety, and promoting physical recovery, these therapeutic practices contribute to a more restful and rejuvenating slumber. As we strive for optimal health and well-being, let us not overlook the power of sauna and cold water therapy in unlocking the gateway to a good night's sleep.

For a deeper understanding od sleep and sauna check out this interesting blog we have put together.

Sauna and Sleep
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