Do you spend your nights tossing, turning, and counting sheep? Imagine if a simple, relaxing ritual could melt away your sleep woes—naturally and enjoyably. At Forge, we’re dedicated to your total wellbeing, and clinical research now shows that regular sessions in an infrared home sauna can powerfully enhance sleep quality, helping you wake feeling truly restored.
How Infrared Saunas Support Better Sleep: The Science
Sleep isn’t just about more hours—it’s about better quality. Infrared sauna sessions are emerging as one of science’s most enjoyable solutions for deeper, more restorative rest. Numerous studies have revealed the following:
- Up to 83% of users report better sleep after regular sauna sessions, according to a global sauna survey1.
- Single and repeated infrared sauna sessions have been shown to improve subjective sleep quality, reduce muscle soreness, and promote relaxation, especially when used as part of an evening wind-down routine23.
1. Lowering Stress Hormones
Cortisol, the body’s main stress hormone, is a notorious sleep disruptor. Infrared sauna therapy helps lower cortisol levels and activates your parasympathetic “rest and digest” nervous system43. The result? You arrive at bedtime feeling calm, making it easier to drift off and stay asleep.
2. Supporting Your Natural Sleep-Wake Cycle
Your body is wired to cool down at night, triggering the release of melatonin and signaling that it’s time for sleep. Infrared saunas raise your core temperature; as you exit and cool down, this process mimics your circadian rhythm’s natural preparedness for sleep, priming you for deeper rest534.
3. Easing Physical Tension and Pain
Muscle tension, soreness, and chronic pain are common culprits for poor sleep. Infrared heat penetrates deeply, helping to relax muscles, soothe aches, and reduce nighttime discomfort that might otherwise keep you awake34.
4. Enhancing Mood and Mental Calm
Anxiety and racing thoughts plague many would-be sleepers. Sauna sessions elevate serotonin and endorphins—your body’s feel-good chemicals—which can lighten mood and promote a peaceful mind right before bed43.
Real Numbers: Sauna Use and Improved Sleep
- 83.5% of surveyed users noticed improvements in sleep quality with sauna use1.
- Sauna users demonstrate lower rates of insomnia and self-report fewer sleep disturbances than non-users6.
- Even athletes show better subjective and objective sleep quality after sauna sessions—not just people with sleep problems2.
How and When to Use Your Forge Infrared Sauna for Sleep Benefits
Best time: Use your sauna session about 1–2 hours before bedtime. This lets your body experience the “cool-down” effect that cues sleepiness3.
Recommended routine:
- Frequency: 3–5 times per week for best results
- Duration: 15–30 minutes per session
- Post-sauna routine: Hydrate, take a lukewarm shower, and avoid screens to further signal it’s time for rest34.
At Forge, we recommend starting gradually so your body acclimates, and always listen to your body for comfort and safety.
Why Choose Forge for Sleep-Boosting Sauna Sessions?
Our infrared home saunas are designed to fit your lifestyle—easy to use, gentle on the body, and effective night after night. Forge’s commitment is not just about crafting saunas—it’s about empowering you to take charge of your wellbeing, supported by real research.
Key Takeaways: How Infrared Sauna Use Improves Sleep
- Reduces cortisol and calms the mind for easier bedtime relaxation43.
- Supports your natural sleep cycle and melatonin release through core temperature adjustments534.
- Eases muscle and joint pain that disrupts sleep24.
- Promotes deep relaxation and better mood, fighting anxiety and restlessness43.
- Consistent sauna use (3–5x per week) leads to measurable improvements in both subjective and objective sleep quality21.
Ready to transform your nights? Discover how a Forge infrared home sauna helps you sleep deeply, wake refreshed, and feel your best—naturally and enjoyably, every morning.
All claims and statistics here are based on peer-reviewed scientific studies and clinical trials so you can trust in the benefits you’ll feel.
- https://www.infraredsaunasau.com.au/the-advantages-of-an-infrared-sauna-for-enhancing-sleep-quality/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10286597/
- https://mgsportsmassage.com/how-infrared-sauna-therapy-improve-sleep/
- https://infraredsauna.com/blog/infrared-saunas-for-sleep/
- https://amerisleep.com/blog/sauna-before-bed/
- https://medicalxpress.com/news/2024-11-sauna-users-happier-swedish.html
- https://www.forgesaunas.com.au
- https://www.forgesaunas.com.au/product/capsule-sauna
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5941775/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3427038/
- https://www.sunlighten.com/my-en/infrared-sauna-health-benefits/sleep/
- https://www.bodyalignmyotherapy.com.au/post/the-benefits-of-using-infrared-sauna-before-bed-for-better-sleep-quality
- https://www.sciencedirect.com/science/article/abs/pii/S0965229919300998
- https://www.hubermanlab.com/newsletter/deliberate-heat-exposure-protocols-for-health-and-performance
- https://clearlightsaunas.com.au/blogs/wellness-journal/can-not-sleep-after-infared-sauna
- https://fairfieldwellness.com.au/education/new-blog/infrared-sauna-articles/12-health-benefits-of-infrared-sauna
- https://www.vikasati.com.au/news/health-benefits-of-infrared-saunas-according-to-science/
- https://www.mayoclinic.org/healthy-lifestyle/consumer-health/expert-answers/infrared-sauna/faq-20057954
- https://www.hightechhealth.com/saunas-and-sleep/
- https://headsuphealth.com/blog/features/benefits-of-saunas/
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