These types of saunas are typically “easier to handle, making them more suitable for people who can’t bear high temperatures due to certain health issues or personal intolerances,” Hsu notes. The typical temperature in an infrared sauna runs from 113 to 140 degrees Fahrenheit (45 to 60 degrees celsius lower) than traditional saunas. Plus, you’ll feel warmer faster, and you can enjoy deeper heat penetration into your muscle tissues and other areas without feeling too hot or uncomfortable. An infrared sauna is a type of dry heat therapy that doesn’t use water or add humidity instead, it uses infrared light, which is in the invisible region of the electromagnetic spectrum. Infrared saunas can offer a less intense alternative. While some people love the heat, the high temperatures can feel too intense for others. The temperature in a dry sauna can range from 150 to 195 degrees Fahrenheit (about 65 to 90 degrees Celsius). Whitney Roban, PhD, sleep expert, author, and founder of Solve Our Sleep. “ Regular saunas heat from the air to the body,” says Dr. The main difference between the traditional sauna experience and an infrared sauna is how heat is delivered, as well as the intensity of that heat. There are two types of saunas: traditional sauna, also known as a dry sauna, and an infrared sauna. What’s the difference between infrared and traditional sauna? Research has shown that saunas decrease cortisol, also known as the stress hormone. Reduced stress levels : Saunas don’t just feel relaxing they actually reduce stress levels.One study found that metabolic rate increased by 25 to 33 percent one day following a 12 minute sauna session and six minute cool-down. Increased metabolism : Raising your body temperature in a sauna - and then bringing your temperature back down afterwards - may also increase metabolism.(Or, in other words, the more you sauna, the lower your risk of cardiovascular death.) Improved heart health : Research has found that the risk of cardiovascular death decreases with sauna use - and the risk decreases linearly as weekly sauna sessions increase.Improved circulation : Studies also show that sauna sessions improve circulation the improved circulatory response is a way to control body heating.(The immune system boost was more pronounced for athletes vs. This study found that sauna bathing (and the following cool down) immediately stimulated the immune system and increased white blood cell count. Improved immune function : Spending time in a sauna may also support immune function.One study found that spending time in a sauna twice a day for five consecutive days measurably reduced low back pain. Pain relief : If you struggle with pain, saunas may be able to help.In addition to helping you sleep more soundly, research shows that deliberate heat exposure in a sauna can provide a variety of other health benefits. RELATED: 10 Simple Breathing Exercises for Relaxation Spending time in the sauna can improve circulation, boost cardiovascular health, and even help with pain management. This allows people to enjoy a deeper state of relaxation that can also help them fall asleep more easily at night.” “Heat boosts muscle relaxation and reduces tension in the body,” Hsu adds. In addition to raising and lowering your body temperature and jump-starting melatonin production, spending time in a sauna before bedtime can also help you relax, both physically and mentally - a key element in falling and staying asleep. “This typically makes people fall asleep faster and often leads to deeper, restorative sleep.” “Heat exposure in a sauna may boost melatonin production, a sleep-inducing hormone,” Hsu agrees. “Afterwards, our body temperature will cool and drop, which then signals to the body to produce the hormone melatonin.”Īnd melatonin is a key component to getting better sleep. “Heat will raise our body temperature when in a sauna,” says Roban. If you’re looking to get better sleep, saunas offer a variety of sleep-boosting benefits - starting with how heat impacts your body temperature. RELATED: 8 Secrets from Finland to Stay Happy and Healthy This Winter The sleep benefits of sauna Learn more about how time spent unwinding in the sauna can benefit your sleep, your overall health, and how to incorporate it into your daily routine. Po-Chang Hsu, MD, medical expert at Sleeping Ocean. Trouble sleeping? Using a sauna may also also improve your nightly shuteye: “H eat exposure before bed, such as using a sauna, typically has positive effects on sleep,” says Dr. When used correctly, saunas - both traditional (which use heat generated from a heater within the room) and infrared (which use light to generate heat) - can provide major, science-backed benefits for your overall health. Saunas provide more than just a relaxing way to unwind after a long day.
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