A good night’s sleep can significantly affect how we feel the next day, which is why so many people are willing to do and give everything for quality sleep. Although people have long used the indifferent plunge and sauna for health, they have gained an increasing popularity lately – especially because of their stress relief properties and sleep benefits.
If you are interested in trying a sauna or a cold plunge, it is important to understand the health benefits and risks before doing so.
Is a sauna good for sleep?
Despite the long history of saunas and sleep, it is important to look at science. According to a meta-analysis of sauna studies, sauna time is associated with improved sleep, as well as other reported benefits. Similarly, a global survey found that respondents may use a sauna for sleep and improve mental health. 83.5% said they experienced the benefits of a sauna before going to bed.
Many claim that saunas improve their sleep, but the exact mechanism behind it still needs further research. Warmth and relaxation can help on your own, but the extreme conditions of a sauna may be more than simply heating up the muscles. “Your body’s circadian rhythm or body clock, lowers your core body temperature, starts about two hours before bed to help you prepare for sleep,” Annie Miller, a licensed psychotherapist and sleep expert, told CNET. “For some, the high temperatures in a sauna can be too extreme and may interfere with the body’s need to lower temperatures in the bed.” However, some sauna supporters believe that frequent use of these rooms can help boost individual melatonin production, although more research may be needed.
4 Possible Benefits of Sauna Sleep
This ancient health technology may help with high-quality sleep in several ways. Some people think that saunas increase production of melatonin, a hormone that causes drowsiness that can help people fall asleep and keep them asleep. The heart and vascular system also work out when you spend time in the sauna, and then, restoring the static rate may help cause comfortable fatigue. A group of researchers found that saunas can greatly relieve stress from people who work in high-stress careers, emphasizing the ability of saunas to encourage people to enjoy a relaxed, low-stress state among people.
- May encourage melatonin production: Melatonin is a hormone that helps fall and fall asleep. More research is needed to further link melatonin production to sauna animals.
- Relax muscles: Relaxed muscles are essential to keep the body resting and preparing for sleep.
- Exercise the vascular system: Resuming normal rest after elevated elevation can help people feel drowsy and fall asleep. The activation of the parasympathetic nervous system also promotes relaxation.
- Relieve physical and mental stress: Falling and falling asleep are usually much easier due to reduced physical and mental stress. The sauna also provides space for distractions, stressors and equipment to help sleep.
Is cold sleep good?
The well-documented study highlights the connection between body temperature or temperature regulation and the convenience of falling asleep, and the nights with lethargic sleep become colder. While this study did not specifically target cold winds, it identified potential links that ice baths might rely on encouraging quality sleep. Researchers at Stanford University found that soaking in cold water can lower cortisol levels, a hormone that is closely related to stress. Traditionally, high cortisol levels are a barrier to sleep, so lowering these levels and reducing stress can make sleep easier. Between reduced body temperature and reduced cortisol levels, a cool drop in safe use seems likely to help people fall asleep.
4 Possible Benefits of Frosty Sleep
The drop in cold and sleep can be tied together in a few beneficial ways. As mentioned earlier, immersion in cold water can lower body temperature, thereby encouraging a more sleepy state of existence. Likewise, cold drops can lower cortisol levels, which can keep the body in a more relaxed sleep state. Researchers at the University of Oregon found that the benefits of cold therapy may help sleep, including lower heart rate, blood pressure and cortisol.
“Because of the initial ‘fight or flight’ reaction caused by the cold, bedtime can be disturbed by bedtime when it’s too close to bed,” Miller added. “For cold drops, earlier in the day may be a more effective time.” But don’t expect immediate results. It will most likely happen over time.
- Lower cortisol levels: Lower cortisol is associated with lower stress levels, which can help you get closer to sleep.
- Heart rate decrease: Lower heart rate is associated with a quieter state, closer to falling asleep, while higher heart rate is associated with more awake and alertness.
- Lower blood pressure: Lower blood pressure, like heart rate, is related to a quieter state and closer to sleep.
- Body temperature drops: Body temperature is closely related to circadian rhythm, and the temperature is reduced to sleep.
Sauna and frigid health risks to consider
Despite several potential health and sleep benefits, there are some health risks to consider and some should avoid a sannas or cold plunge. For example, people with complex pregnancy, unstable angina, recent myocardial infarction, or severe aortic stenosis should avoid sauna. People should avoid frigidity if they have heart disease, high blood pressure, diabetes, poor circulation, Raynaud phenomenon, peripheral vascular disease, sensory damage or pacemaker. Before determining whether a sauna or cold drink is right for you, talk to your medical professional to make sure you are not at risk.
In addition to the conditions that encourage people to avoid these ancient remedies, there are some health risks that can be realized through the decline of frigidity and saunas. The cold air must be adjusted carefully, as it can be fatal to immerse yourself in water less than 60 degrees in less than a minute. If you suffer from chest pain, difficulty breathing, dizziness, or color changes, you should immediately remove yourself from the cold bubble and consider if the symptoms persist, consider contacting a medical professional.
One of the main risks with a sauna is that you are extremely dehydrated or experiencing arrhythmia if you have been drinking before using the sauna. To mitigate these risks, keep well hydrated and avoid using a sauna when drinking or using other drunk substances.
