How To Sleep Better
Fall asleep faster and sleep deeper
Better sleep starts with your body temperature, not your bedtime.
You can fix your bedroom, cut the caffeine, and put the phone away, and still lie there wired. The piece most people miss is core body temperature. Your body initiates deep sleep when its core temperature drops. If it never rises, it has nothing to drop from.
This is why a sauna session in the evening does more for sleep than most sleep hacks. It works with the mechanism your body already uses, rather than around it.
How it works
Deep sleep is triggered by a fall in core body temperature. The bigger and cleaner that fall, the faster you drop into slow-wave sleep and the longer you stay there.
Heat raises your core temperature
A session in an infrared sauna raises your core body temperature over fifteen to twenty minutes. Near, mid and far infrared warm the body directly rather than just heating the air, so the effect is even and controlled.
The drop afterwards is the sleep signal
When you step out, your core temperature falls. That fall is the exact physiological signal your body uses to begin deep sleep. Timed an hour or two before bed, it lines the drop up with when you actually want to sleep.
It is a routine, not a one-off
One sauna session will not fix months of poor sleep. Done consistently in the evening, it becomes a reliable wind-down cue your body learns to respond to.
What we recommend
For sleep, the indoor infrared sauna range is the place to start. The 1 Person and 2 Person models plug into a standard outlet, fit a spare room, and heat in around twenty minutes, which makes an evening session easy to keep up. Larger models suit households where more than one person runs the routine.
Frequently asked questions
They can, by working with the body temperature mechanism that triggers deep sleep. A sauna session raises core body temperature, and the drop afterwards signals the body to begin deep sleep. Timed in the evening, it lines that drop up with bedtime.
One to two hours before bed works best. That gives your core temperature time to rise during the session and then fall as you wind down, so the drop coincides with when you want to fall asleep.
Fifteen to twenty minutes is enough to raise core temperature meaningfully. Longer is not necessarily better. Consistency in the evening matters more than session length.
Both raise core body temperature, which is the mechanism that matters. Infrared saunas run at a lower ambient temperature and heat the body directly, which many people find more comfortable for a relaxed evening session at home.