Do you wake up groggy, have trouble falling asleep, or feel weary at strange times of day? It’s possible your circadian rhythm—the internal clock that regulates your sleep-wake cycle—could be out of sync. While many people turn to melatonin pills or blue-light filters, another science-backed approach is gaining popularity: infrared sauna therapy. Unlike regular saunas, which heat the air around you, a home infrared sauna penetrates deep into your tissues, causing physiological responses that may influence your circadian rhythm. But how exactly does heat therapy impact your sleep-wake cycle? Let’s dive into the science behind it.
How your circadian rhythm works
Your circadian rhythm is controlled by the suprachiasmatic nucleus (SCN) in the hypothalamus, which responds to environmental cues like light and temperature. These signals help regulate melatonin production, core body temperature, and cortisol levels—all of which determine when you feel awake or sleepy.
Artificial lighting, inconsistent sleep patterns, and stress can all disrupt your circadian cycle, causing insomnia, fatigue, and even metabolic disorders. This is where infrared sauna therapy comes into play.
Infrared saunas and core body temperature regulation
One of the key variables influencing sleep onset is core body temperature. Your body’s temperature naturally rises during the day and gradually drops in the evening, suggesting that it’s time to sleep. According to studies, heat therapy, such as using a home infrared sauna, can help regulate this cycle.
When you expose yourself to infrared heat, your core temperature increases, mimicking the natural rise seen during the day. Once you step out of the sauna, your body begins to cool down, which may accelerate the transition into a restful state, much like the natural evening decline in temperature.
A study published in the International Journal of Nursing Studies (2002) revealed that passive heat exposure can improve sleep by modulating thermoregulation and increasing slow-wave sleep—the deep, restorative phase that is essential for overall health. This suggests that incorporating infrared sauna use into your nighttime regimen may help improve sleep latency (the time it takes to fall asleep) and sleep quality.
The role of infrared therapy in melatonin and cortisol balance
Your body’s two primary sleep-regulating hormones—melatonin and cortisol—operate on opposing cycles. Cortisol is highest in the morning to help wake you up, while melatonin peaks at night to induce sleep.
Chronic stress, late-night screen exposure, and lifestyle habits can throw this delicate balance off. However, research suggests that infrared sauna therapy may help restore it. Studies indicate that heat exposure can lower cortisol levels while encouraging melatonin production.
Infrared saunas and light exposure: A natural reset
Artificial light exposure, mainly blue light from screens, has a well-documented effect on circadian rhythms. While light therapy using specific wavelengths—such as red and near-infrared light—is commonly used to regulate sleep cycles, it’s important to note that far infrared saunas do not emit these wavelengths.
Instead, red and near-infrared light therapy is delivered through specialised photobiomodulation devices, like the ROJO light therapy panels available here. These devices emit targeted light wavelengths that can penetrate the skin to enhance mitochondrial activity, promote cellular repair, and support circadian balance.
While your home infrared sauna promotes thermoregulation and hormonal balance, pairing it with dedicated red light therapy can provide additional sleep and cellular health benefits—particularly if you want to combat the impacts of prolonged screen exposure or irregular light cycles.
Optimising your sauna sessions for better sleep
If you’re considering using a home infrared sauna to regulate your circadian rhythm, timing and technique matter. Here’s how to maximise its benefits:
- Schedule your sessions in the evening. Using an infrared sauna 1-2 hours before bedtime can help facilitate the natural drop in core temperature needed for sleep onset.
- Keep sessions between 20 and 40 minutes. Overexposure to heat late at night may have a stimulating effect. Stick to moderate durations for optimal results.
- Stay hydrated. Dehydration can affect thermoregulation, so drink plenty of water before and after your session.
- Combine with a nighttime routine. Pair your sauna session with other sleep-promoting habits, such as dimming lights, avoiding screens, or practising mindfulness.
- Adjust to your body’s response. Everyone’s circadian rhythm is different. If evening sessions feel too stimulating, try using the sauna earlier in the day.
A natural approach to restoring your sleep cycle
A disrupted circadian rhythm can impact everything from energy levels to long-term health. While many sleep solutions focus on supplements or technology, infrared sauna therapy offers a natural, non-invasive way to help regulate your body clock.
If you want to incorporate a home infrared sauna into your wellness routine, Sun Stream Saunas AUS offers state-of-the-art models designed for deep-penetrating heat therapy to enhance relaxation, and promote restful sleep.
Ready to experience the benefits firsthand? Explore our range of premium infrared saunas today and take control of your sleep health naturally.