Sauna Therapy for Better Sleep During Time Changes

Twice a year in the US, our bodies need to adjust our internal clocks when daylight saving time begins or ends. Losing or gaining an hour might sound minor, but it temporarily and significantly disrupts our circadian rhythm, which is our body’s natural 24-hour cycle that regulates various physiological and behavioral processes such as sleep, wakefulness, hormone release, and body temperature.

This clock shift forces our circadian rhythm to adapt and can lead to temporary insomnia, fatigue, irritability, and trouble focusing. Depending on your health and lifestyle, your body may need several weeks to adjust, especially if you’re already sleep-deprived or under stress.

In this article we’ll explore how infrared sauna sessions can help ease and expedite this transition by retraining your body to relax at consistent times, soothing the nervous system, and encouraging deeper rest as your internal clock resets.

The Connection Between Infrared Heat, Circadian Rhythm, and Sleep

Infrared saunas transfer radiant heat into your skin and then throughout your body through far infrared light, unlike traditional saunas that rely on convection and transfer of heat through hot air. This circulating warmth triggers several physiological effects that promote relaxation and improve sleep quality:

Reduces tension and stress
Infrared saunas promote muscle relaxation (releasing physical tension that can make it difficult to unwind and fall asleep at night), endorphin release (pain relief and mood elevation), and reduce excess cortisol (which should be low at night).
Supports melatonin regulation
The body’s core temperature naturally drops before bedtime, which is a signal that helps trigger melatonin production. After a sauna session, your body cools down gradually, mimicking this natural rhythm and encouraging easier sleep onset. Melatonin is a key hormone connected to regulating our circadian rhythm.

Best Practices for Sauna Use During Time Changes

To maximize the sleep benefits of infrared sauna therapy during time shifts:

Schedule evening sessions
Use your sauna for 30 minutes and about an hour before bedtime. This timing allows your body temperature to rise and then naturally fall to then signal to the brain that it’s time for sleep.
Stay hydrated
If you fall asleep dehydrated it can worsen the effects of sleep disruption.
Create a consistent routine
Keep your sauna sessions and bedtime consistent. Regularity with both will help anchor your circadian rhythm.
Pair with mindful relaxation
Try deep breathing and meditation (guided sessions included in our smart saunas) and light stretching while in your sauna to enhance the calming effects.
Use red light at night
Our Foundation and Smart saunas come with chromotherapy lights. In the evening it is best to avoid bright lights like blue and white which tell our body it is daytime and can interrupt proper melatonin release. Instead, use red light to keep melatonin active and tell our body it is time to wind down for sleep.

An Effective Reset for Your Mind and Body

Whether you’re springing forward or falling back, time changes can feel like jet lag (but often last even longer). Infrared sauna therapy offers a proven and soothing way to support circadian rhythm adjustment. This will then help with relaxation, hormonal balance (especially melatonin and cortisol), and encourage deep restorative sleep.

Ready to get started?! Call us to learn more about how infrared saunas can help and which model will work best for you and your family.

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