Have you been struggling to sleep recently? If so, you’re alone. Dark mornings, cold nights and year-end stress can all throw the body’s natural sleep rhythm out of sync.
But research suggests the key to better rest might start somewhere unexpected… in a sauna.
The experts at Finnmark Sauna, the UK’s leading retailer for authentic Finnish saunas, explain how below.
One Sauna Session Could Boost Deep Sleep by 70%
A study found that sauna usage significantly increased deep sleep, the most restorative stage of rest. Although the research involved only five participants, the results were striking.
Deep sleep increased by around 70% within the first two hours of sleep and 45% over six hours, compared to nights without sauna use. Participants also spent less time awake during the night.
“While the research on sauna and sleep is still limited, the early findings are incredibly promising,” says Jake Newport, CEO of Finnmark Sauna. “That 70% increase in deep sleep came from a small group, but it supports what we hear from our own customers. They often tell us they fall asleep faster and wake up feeling more refreshed after regular sauna sessions.”
83% of Regular Sauna Users Report Better Sleep
Jake continues, “It also aligns with findings from the Global Sauna Survey, which revealed that 83% of regular sauna users reported better sleep quality, with many saying they saw improvements in their sleep for 1-2 days after a sauna session.”
When you step into a sauna, the heat triggers a series of changes in the body. Endorphins and serotonin levels rise, improving mood and relaxation, while cortisol, the stress hormone, begins to drop. This helps calm the nervous system, loosen tense muscles and prepare your body for rest.
The cooling phase that follows is just as important. As your core temperature drops, it mimics the body’s natural process before sleep, telling your brain it is time to rest. Over time, this can help you fall asleep faster and stay in deep, restorative sleep for longer.
Why Sauna Could Be the Winter Reset You Need
As temperatures drop and daylight hours shrink, the body’s natural rhythm takes a hit. Shorter days disrupt serotonin levels, while darker evenings trigger higher melatonin production, leaving many of us feeling drained by day and restless by night. Add festive deadlines, late-night scrolling and rising stress, and it’s no surprise so many people are struggling to sleep.
“The winter months can be hard on both body and mind,” says Jake. “We move less, stress more and spend far too much time indoors. A sauna session can help break that cycle. The heat improves circulation, eases tension and gives the body a cue to slow down, helping you relax and sleep better when you need it most.”
For readers already feeling the strain of winter fatigue, sauna bathing offers a timely, science-backed way to restore balance. It combines physical recovery, mental calm and deep relaxation, which are the three things that winter tends to take away.
Six Simple Sauna Habits to Help You Sleep Better This Winter
Making sauna sessions part of your evening routine can help your body prepare naturally for rest. These small changes in timing and approach can make all the difference to how easily you fall asleep and how deeply you rest.
- Make it an afternoon or evening ritual
Aim to use the sauna later in the day so your body has time to cool down before bed. This natural temperature drop is what tells the brain it’s time to sleep, so finishing a few hours before bedtime can help you drift off more easily.
- Focus on your breathing
When you’re in the sauna, try deep, slow breathing. This helps steady your nervous system and lower your heart rate, both of which prepare the body for rest. Treat your sauna session as an opportunity to practise mindful breathing rather than multitasking in the heat.
- Stretch gently while you sit
Use a few minutes in the sauna to stretch lightly or roll your shoulders. The warmth helps muscles loosen faster, easing the tightness that builds up during the day. Small movements can make the heat feel more restorative and leave your body feeling more ready for sleep.
- Pair it with contrast therapy
After your session, move into cooler air or take a short, cold shower. That gentle temperature shift mirrors the body’s natural process before sleep and helps extend the sense of calm.
- Build a post-sauna wind-down routine
Follow your sauna with restful habits once you’re home, such as light stretching, reading or journaling. Linking your sauna with other soothing rituals trains the brain to associate warmth and quiet with sleep.
- Be consistent with it
You’ll feel the biggest difference when sauna time becomes a regular part of your week. Consistency helps regulate your sleep cycle, lowers stress and builds the kind of rhythm that supports lasting wellbeing.
“Good sleep isn’t restricted by what happens in bed – it actually starts with how you unwind,” says Jake. “A sauna session helps the body transition from high alert to deep rest. That shift in temperature and mindset is what makes the difference during the darker months.”
