Taking a sauna or hot shower late at night can lead to a compensatory decrease in body temperature, which can improve sleep, provided adequate hydration is maintained.

“Similarly, if you're going to use deliberate heat exposure, you'd be wise to do that later in the day... And so many people find that if they do sauna in the later half of the day, or even just before sleep and then take a warmish shower afterwards, then they find it easier to fall asleep.”

“And in terms of timing, after a workout of any kind, morning or afternoon, or if you're not doing it after a workout, certainly in the later part of the day is going to be most beneficial as it relates to sleep.”

“for most people doing it later in the day is going to be more beneficial because of the post sauna cooling effect and the relationship between cooling by a degree or more as a way to enter sleep.”

“getting in the sa about two hours before going to sleep really improves my quality of sleep”

“But if I do the sauna early in the day, unless I exercise immediately afterward, then I tend to get the temperature drop, which makes sense because we can get in the sauna. You get vasodilation. You throw off a lot of heat. And then you generally get a compensatory drop in temperature. If you do that early in the day, that's right about the time that temperature is trying to entrain the circadian clocks of your body.”

“if I take a hot shower or sit in a hot tub or a sauna late at night, well, then I get a compensatory decrease in body temperature. And I sleep great, provided I hydrate well enough because that can be kind of a dehydrating thing to sit in hot conditions.”

“And so many people find that if they do sauna in the later half of the day or even just before sleep and then take a warmest shower afterwards, then they find it easier to fall asleep. And that makes sense because their body temperature is dropping.”

“If you're going to use deliberate heat exposure, you'd be wise to do it later in the day because when you get into a warm environment, sure, the surface of your body, the shell heats up, the core of your body heats up, but then it also activates cooling mechanisms through the preoptic area, and when you get out of that hot environment, sauna, otherwise, your body will continue to cool down.”

“And in terms of timing, after a workout of any kind, morning or afternoon or if you're not doing it after a workout, certainly in the later part of the day is going to be most beneficial as it relates to sleep.”

“And so the idea is that you know doing doing these these activities a a a couple of hours. So, you want to make sure you're not doing again right before bed because you you want to allow your body time to cool down.”