Top 6 ways infrared saunas may help improve sleep

Sleep is essential for overall well-being, yet millions struggle to get enough quality rest. According to the National Sleep Foundation, 8 out of 10 people have an undiagnosed sleep disorder, impacting everything from mental clarity to long-term health. The effects of poor sleep go beyond fatigue—chronic sleep deprivation is linked to heart disease, obesity, diabetes, dementia, and accelerated aging.

In his best-selling book, Why We Sleep: Unlocking the Power of Sleep and Dreams, sleep expert Dr. Matthew Walker explains: "The leading causes of disease and death in developed nations—heart disease, obesity, dementia, diabetes, and cancer—all have recognized links to insufficient or disrupted sleep."¹

But improving sleep isn’t just about spending more time in bed—it’s about optimizing the body’s ability to transition into deep, restorative rest. If you’ve ever wondered how infrared sauna can help improve sleep, this article explores that question.

Insights from the Global Sauna Survey about sleep and sauna use

At Sunlighten, we’ve heard from many customers who experience better sleep after adding infrared sauna sessions to their wellness routine. While sauna therapy is often associated with relaxation, detoxification, and recovery, sleep benefits are also widely reported.

In fact, the 2019 Global Sauna Survey, a large-scale study analyzing the wellness benefits of sauna use, found that 83.5% of respondents reported experiencing better sleep after regular sauna sessions.²

Key findings from the Global Sauna Survey:

Conducted between 2016-2017, this cross-sectional study gathered data from 482 sauna users worldwide, including Finland, Australia, and the United States.
83.5% of respondents reported improved sleep after sauna use.
Those who sauna-bathed 5-15 times per month had slightly higher mental well-being scores compared to less frequent users.
Sauna users cited relaxation, mental clarity, and sleep regulation as key wellness benefits.

This research reinforces what many sauna users already experience—sauna therapy may play a meaningful role in improving sleep quality.

How infrared saunas may support sleep

Unlike traditional saunas that heat the surrounding air, infrared saunas use light waves to directly warm the body, triggering a cascade of physiological effects that result in various health benefits that may promote more restful sleep.

1. Regulating body temperature for sleep readiness

One of the key factors in falling asleep is core body temperature regulation. The body naturally cools down before sleep, signaling the brain to release melatonin and transition into rest mode.

Infrared sauna therapy gently elevates core body temperature, and as the body cools down post-session, this effect may help signal sleep readiness—similar to how a warm bath before bed can aid sleep onset³. Experts recommend using an infrared sauna 1 to 1.5 hours before bedtime for the best results.

"I have had the absolute best sleep of my life since using my sauna nightly before bed!" – Kate, Sunlighten customer.

2. Activating the body’s relaxation response

Stress is one of the biggest disruptors of sleep. When the sympathetic nervous system (our "fight or flight" response) is overactive, it becomes difficult to unwind and transition into deep sleep.

Infrared sauna therapy helps shift the body into the parasympathetic state—often called "rest and digest" mode—allowing for a calm, relaxed nervous system before bedtime.

"Since I started using my sauna, my sleep score has increased, and my stress management score has improved as well." – Juanita C., Sunlighten customer

3. Promoting melatonin production

Melatonin, the hormone that regulates sleep cycles, is influenced by light exposure, temperature and relaxation.

Infrared sauna use may support melatonin production by:

Encouraging a natural body temperature drop post-session, which helps initiate sleep signals³
Reducing stress and cortisol, creating an optimal hormonal environment for melatonin release

4. Reducing cortisol and stress-related sleep disruptions

Cortisol, the body’s primary stress hormone, plays a vital role in wakefulness and energy regulation. However, when cortisol levels remain elevated into the evening, it can interfere with the ability to fall and stay asleep.

Infrared sauna therapy has been shown to reduce cortisol levels, creating a natural transition from alertness to relaxation.

"I use my sauna in the early morning. On days when I don’t use it, I feel groggy and fatigued. I do believe it helps me sleep better when I do use it." – Theresa R., Sunlighten customer

5. Enhancing circulation and cellular energy for overnight recovery

Quality sleep is when the body repairs and regenerates. Walker explains: "Sleep is the single most effective thing we can do to reset our brain and body health each day — Mother Nature’s best effort yet at contra-death."

Infrared therapy increases circulation, delivering oxygen and nutrients to tissues. This process supports:

"I get my best nights of sleep when I use my Sunlighten that day." – Angela Lanter, Sunlighten customer

6. Supporting sleep drive with a passive exercise effect

Infrared sauna therapy mimics some effects of moderate exercise, such as increased circulation and improved heart rate variability.⁴

Dr. Michael Hamblin, the world’s leading researcher of infrared light, explains:

"Infrared therapy may improve the amount and quality of sleep. While the precise mechanism is not yet fully understood, it may be linked to infrared’s ability to act as an ‘exercise mimetic.’ Infrared radiation can enhance blood flow and oxygen metabolism in the muscles and skin, potentially initiating a biochemical cascade that supports better sleep."

For those who struggle to get enough physical activity during the day, an infrared sauna session offers an additional way to support the body’s natural sleep-wake cycle. Experts recommend morning sauna use to impact sleep drive because it energizes the body to be more active all day, which promotes sleep drive in the evening.

Saunaing before bed or in the morning may lead to better sleep, better health

Infrared sauna therapy provides a natural way to support biological rhythms, relaxation and recovery, all of which contribute to high-quality, restorative sleep. While more research is needed to fully understand the connection between infrared therapy and sleep, anecdotal evidence and existing studies suggest that sauna use may be a valuable tool in a holistic sleep strategy.

Ready to experience the benefits for yourself?

Discover Your Sauna

WRITTEN BY: Sunlighten

Shining light on infrared technology, Sunlighten® is the #1 choice for personalized infrared light treatments. Since 1999, we have been committed to innovating wellness products and services that empower our customers to improve their quality of life. Our patented SoloCarbon® technology rejuvenates the body by delivering the highest dose of infrared energy to the body - proven up to 99% effective. Our technological innovations are fueled by our passion to make a difference. And we are building a global community of businesses, consumers, and trusted experts to support each other along the way and make the world a healthier, happier place.

Sunlighten saunas are not a medical device as defined by Section 201(h) of the Food, Drug & Cosmetic Act. Sunlighten provides general information relating to various medical conditions for informational purposes only and is not meant to be a substitute for advice provided by a doctor or other qualified health care professional. Please consult with your physician regarding diagnosis or treatment.

^REFERENCES¹^{Walker, Matthew.}^{Why We Sleep: Unlocking the Power of Sleep and Dreams}^{. Scribner, 2017.}

²^{Hussain JN, Greaves RF, Cohen MM. A hot topic for health: Results of the Global Sauna Survey. Complement Ther Med. 2019 Jun; 44:223-234. doi: 10.1016/j.ctim.2019.03.012. Epub 2019 Apr 24. PMID: 31126560.}³^{Haghayegh S, Khoshnevis S, Smolensky MH, Diller KR, Castriotta RJ. Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis. Sleep Med Rev. 2019 Aug;46:124-135. doi: 10.1016/j.smrv.2019.04.008. Epub 2019 Apr 19. PMID: 31102877.}⁴^{Hussain JN, Cohen MM, Mantri N, O'Malley CJ, Greaves RF. Infrared sauna as exercise-mimetic? Physiological responses to infrared sauna vs exercise in healthy women: A randomized controlled crossover trial. Complement Ther Med. 2022 Mar;64:102798. doi: 10.1016/j.ctim.2021.102798. Epub 2021 Dec 23. PMID: 34954348.}