Sauna Routine to Promote Deep Sleep

At Best Life Sauna, we understand that the quest for serenity often leads you to seek sanctuary within the warm embrace of a sauna. Immerse yourself in a journey towards tranquility with our carefully curated Sauna Routine for Deep Sleep. Designed specifically to ease your nervous system and lull you into restful slumber, this protocol harmonizes with your natural rhythms. Begin your evening by dimming the lights and distancing yourself from the glare of screens, setting the stage for the calming caress of heat. Feel your tensions dissolve in the soothing warmth of our premium infrared saunas, known to be particularly beneficial for those seeking to treat insomnia.

Throughout your session, engage in box breathing and let the gentle notes of nature sounds guide your mind into peacefulness. Invite a loved one to share in these moments, fostering peaceful times together as you both drift towards ultimate relaxation. To transition seamlessly into sleep, cool down and wrap yourself in a soft blanket, savoring herbal tea as the perfect nightcap. Embrace these steps towards wellness and rejuvenation, allowing Best Life Sauna to be your partner on this journey to joy-filled longevity.

Sauna Routine for Deep Sleep

Best Time:

• Evening (1-2 hours before bedtime)
• Helps lower body temperature post-sauna, signaling the body that it’s time to sleep.

Step-by-Step Sauna Ritual

Step 1: Set the Atmosphere (Pre-Sauna) – 10 Minutes

✅ Dim the Lights & Unplug – Reduce screen time and bright lights before entering the sauna.
✅ Hydrate – Drink a glass of electrolyte-rich water (with a pinch of sea salt) to prevent dehydration.
✅ Prepare a Herbal Tea (Optional) – Chamomile, valerian root, or lemon balm can enhance relaxation.

Step 2: First Sauna Session – 10-15 Minutes

🔥 Temperature: 140-180°F (60-80°C) for a traditional sauna; 120-140°F (50-60°C) for an infrared sauna.
😌 Breathing Technique: Try box breathing (inhale 4s, hold 4s, exhale 4s, hold 4s) to calm the nervous system.
🎶 Relaxing Element: Play binaural beats, soft instrumental music, or nature sounds.

Step 3: Cool Down – 5-10 Minutes

💧 Cold Rinse or Shower – Use lukewarm to cool water to stimulate circulation and start cooling the body.
🚶‍♂️ Relax for a Few Minutes – Sit in a quiet space and let your body adjust.

Step 4: Second Sauna Session (Optional) – 10-15 Minutes

🔥 Repeat the sauna session if desired but listen to your body.
🧘‍♂️ Try gentle stretching or meditative breathing for extra relaxation.

Step 5: Final Cool Down & Relaxation – 20-30 Minutes

🚿 Final Warm Shower – End with a lukewarm shower to promote gradual cooling.
🛏️ Wrap in a Soft Blanket – Helps your body transition into sleep mode.
🍵 Sip Herbal Tea (Optional) – Continue hydration with a soothing tea.
📖 Low-Stimulation Activity – Read a book or practice light journaling (avoid screens!).

💡 Extra Tips for Better Sleep

✅ Use Magnesium – A magnesium supplement or lotion helps relax muscles.
✅ Aromatherapy – Diffuse lavender or sandalwood essential oil in your bedroom.
✅ Cooling Room Temperature – Keep your room at 65-68°F (18-20°C) for optimal sleep.
✅ Avoid Stimulants – No caffeine or heavy meals close to bedtime.

Date	Start Time	End Time	Sleep Time	Quality of Sleep