Heat Exposure Linked to Better Sleep: The Science Behind It

Saunas and heat exposure aren't just about feeling cozy anymore—they’re turning into serious tools for better health and sleep, according to experts. Todd Anderson, a Nashville-based wellness guru and co-founder of Dream Performance & Recovery, recently shared insights on how heat can transform sleep and longevity.

Research from Finland has linked regular sauna use to a lower risk of sudden cardiac death, fatal coronary heart disease, and overall mortality. A global survey from 2019 also found sauna-goers reporting improvements in mental well-being and sleep quality, especially in countries like Finland, Australia, and the U.S.

But it’s not just about the long-term health perks. Anderson explained that heat exposure can enhance sleep by opening blood vessels and improving circulation to extremities. While it might seem counterintuitive, raising your body temperature before bed actually helps your core temperature cool down faster—making it easier to drift off and get those golden hours of deep sleep.

Anderson also noted that the same benefits can be achieved with a hot bath, shower, or even a session in a hot tub. However, for the full package—including longevity and immune-boosting effects—saunas take the crown.

Dr. Roger Seheult, a critical care physician from California, highlighted another fascinating benefit: saunas can help fight off viruses. By raising the body’s temperature, they mimic the immune system's natural response to infections. Turns out, some viruses really hate the heat—so next time you feel a bug coming, maybe consider sweating it out (after consulting your doctor, of course).

Beyond the physical perks, Anderson shared how saunas foster human connection—something that feels increasingly rare in today’s tech-obsessed world. With phones out of the equation and everyone experiencing “controlled adversity” together, it’s a unique space for bonding and even spiritual renewal.

And don’t worry about needing a fancy membership to get started. Anderson emphasized that DIY saunas are completely doable, offering inexpensive options like scrap wood and simple heating devices. In Finland, nearly every household has a sauna, making it a cultural staple as much as a health tool.

However, not all saunas are equal, and Harvard Health chimed in to caution that people with uncontrolled high blood pressure or heart disease should consult their doctors before diving into the sauna trend. They also recommend limiting sessions to 15-20 minutes, staying hydrated, and avoiding alcohol or medications that might impair sweating.

Heat exposure clearly has its upsides, from better sleep to stronger immune systems and even deeper social connections. Just remember to sweat smartly—and maybe leave those margaritas for after the sauna.