Over 83% of people sleep better after doing this in the evening — here's why it works, according to experts

Saunas are appearing on the wellness trend prediction lists for 2026 and, as a sleep writer and avid sauna user, I'm honestly not surprised.

You may be sleeping on one of the best mattresses of 2026, but unless your mind and body are ready for sleep, you won't be drifting off easily. That's why it's important to prepare for sleep with healthy daily habits and a relaxing evening routine.

From cutting caffeine early in the day to getting out for a walk, there are many things you can do to improve the quality of your sleep, and one of my favorite sleep-promoting activities this winter has been using a sauna.

The rise of sauna culture

Be it a state of the art sauna at a trendy wellness hub, a pop-up sauna at the beach or a humble one in the gym changing room, saunas really are becoming the hottest places to be right now. There's even a growing appetite for home saunas, according to Business Insider.

Finland is the birthplace of the sauna and Nordics have been reaping the benefits of heat exposure long before it became an Instagrammable hobby.

But the Finish therapy has spread far and wide, and there's now a multi billion dollar sauna market across the globe.

While you may be tempted to roll your eyes at yet another capital-intensive trend promising to overhaul your health, there are genuine science-backed benefits to sauna bathing — and it's especially worth taking notes if you're struggling to sleep at night.

A sauna's impact on your sleep

What business does heat have in sleep? A lot, according to science. Many studies cite improved sleep outcomes as a key benefit of sauna bathing.

Take, for example, the 2019 Global Sauna Survey published in the National Library of Medicine, which found 83.5% of people perceive sleep benefits after sauna use.

Elsewhere, a study by Finish researchers who monitored the sleep patterns of five test subjects following a sauna bathing session and again after no time spent in the sauna found the sauna session increased deep sleep by over 70% in the first two hours of sleep.

Additionally, the amount of time spent awake during the night reduced significantly after sauna use.

This is because there is a close connection between temperature and sleep. Your core body temperature must drop for you to sleep peacefully (we'll explore exactly why this is below), and a sauna can help facilitate that temperature change.

3 reasons to use a sauna before bed

So the science says saunas are super for sleep and my own experience backs that up, too. But what do experts think?

I called upon Dr. Lief Hands, a Doctor of Chiropractic at Precise Chiropractic & Rehabilitation in Crofton, Maryland, to hear his reasons for using a sauna before bed. Here's the verdict...

1. Saunas help temperature regulation

"Your body naturally cools as you start to doze off," explains Dr. Hands, "and that lowering of your body temperature sends a signal to your brain that it’s time for 'sleep mode'."

In turn, your brain will release sleep-inducing hormones like melatonin, which makes you feel sleeping and initiates sleep onset.

Of course your body temperature rises while in the sauna. But when you exit, your body temperature rapidly decreases.

Dr. Hands says this "rapid cooling process mimics what happens when you naturally begin to drop before bedtime." Essentially, the quick drop in temperature tells your body and brain to wind down.

2. It provides stress relief

Beyond temperature regulation, a sauna also provides immense stress relief. A 2022 Swedish study found sauna users to be happier humans and better sleepers.

"The heat also helps the body to release endorphins, which naturally draw the body closer to a more relaxed state of mind and more restful, deep sleep," Dr. Hands says.

What's more, modern saunas are becoming social spaces in 2026. Studies show a positive correlation between social interaction and sleep quality.

Helping you manage stress, enter a calmer state of mind and maintain better mental health overall, you're less likely to spend time tossing, turning and overthinking at night and more time bagging quality sleep after consistently using a sauna.

3. It helps you form routine

Like it or not, routine is the bedrock of quality sleep. Your circadian rhythm operates on a 24-hour cycle and needs external cues (like light and temperature) to know when to wind down for sleep and when to be alert.

This means following a consistent sleep schedule and maintaining a calming nighttime routine gives you the best chance of clocking quality ZZZs night after night as your body gets used to winding down at certain times.

Said nighttime routine should include steps and activities that you find relaxing and that are typically conducive to sleep. If you can't access a sauna every evening, you could replace it with a warm, dark shower.

Tips for using a sauna for better sleep

Using a sauna at any time of day can bring health benefits, but here are Dr. Hands tips for maximising your sleep...

• Use the sauna one to three hours before bedtime
• 10 to 20 minutes in the sauna is sufficient
• After you step out, let your body cool naturally
• Hydrate well (remember dehydration is bad news for sleep)
• Keep stimulation low between your sauna and bedtime