Tired after the sauna? Here's why.

Home saunas have been used for centuries for their therapeutic benefits, particularly in Scandinavian countries. They have gained popularity worldwide and are now used for relaxation, detoxification, and general health and wellness. However, some people report feeling tired or exhausted after using a sauna. This article will explore the reasons why some people feel so tired after a sauna, whether or not a sauna can make you tired, the concept of sauna exhaustion, and strategies to combat fatigue after a sauna.

Why do some people feel so tired after a sauna?

There are several reasons why some people feel so tired after a sauna. One possible explanation is that the heat from the sauna can cause dehydration. When your body is dehydrated, it can cause fatigue and lethargy. Additionally, the heat from the sauna can cause your body to work harder to maintain its core temperature, which can also lead to fatigue.

Since an infrared sauna heats the body directly and has lower temperatures, it has been reported that the body feels less tired yet more rejuvenated after a session compared to a traditional dry sauna. 

Another possible explanation is that saunas can cause changes in blood pressure. According to a study published in the Journal of Clinical Hypertension, exposure to heat in a sauna can cause your blood vessels to dilate, which can lower your blood pressure. This drop in blood pressure can cause feelings of fatigue and dizziness, particularly if you stand up too quickly after a sauna session.

Sauna Exhaustion

Sauna exhaustion is a condition that can occur after prolonged exposure to high temperatures in a sauna. Symptoms of sauna exhaustion can include fatigue, weakness, dizziness, headache, and nausea. This condition can occur in people who use a sauna for too long or who do not properly hydrate before and after a sauna session.

One study published in the Journal of Occupational Health found that sauna use can cause a decrease in cognitive function, particularly in tasks related to memory and attention. This decrease in cognitive function could contribute to feelings of fatigue and exhaustion after a sauna session.

Does sauna make you tired?

While some people report feeling tired after a sauna, there is no evidence to suggest that saunas make you tired. In fact, saunas are often used to promote relaxation and improve sleep quality. According to a study published in the journal Sleep Medicine Reviews, sauna use can improve sleep quality by increasing the production of melatonin, a hormone that regulates sleep.

Another study published in the Journal of Alternative and Complementary Medicine found that sauna use can reduce symptoms of depression and anxiety. These mental health benefits can also contribute to feelings of relaxation and rejuvenation after a sauna session.

Strategies to combat fatigue after a sauna

If you are experiencing fatigue after a sauna, there are several strategies you can try to combat this feeling. The first is to ensure that you are properly hydrated before and after a sauna session. Drinking plenty of water can help prevent dehydration, which can contribute to feelings of fatigue and lethargy.

Another strategy is to limit your sauna sessions to a shorter duration. According to the American Heart Association, sauna sessions should be limited to no more than 15-20 minutes at a time. Prolonged exposure to high temperatures can increase your risk of sauna exhaustion and other health problems.

Finally, you can try incorporating relaxation techniques, such as deep breathing or meditation, into your sauna routine. These techniques can help reduce stress and promote feelings of relaxation, which can help combat fatigue after a sauna session.

Certainly, let's dive a bit deeper into the potential causes and strategies to combat feeling tired after a sauna session.

Causes of Feeling Tired After a Sauna

Dehydration: One of the most common causes of feeling tired after a sauna is dehydration. The high temperature in the sauna can cause you to sweat profusely, which can lead to significant fluid loss. If you don't drink enough water before, during, or after your sauna session, you may become dehydrated, which can cause feelings of fatigue, lethargy, and weakness.

Changes in Blood Pressure: Another potential cause of feeling tired after a sauna is changes in blood pressure. When you are exposed to heat in a sauna, your blood vessels dilate, which can cause your blood pressure to drop. This drop in blood pressure can cause feelings of dizziness, fatigue, and weakness, particularly if you stand up too quickly after your sauna session.

Sauna Exhaustion: As mentioned earlier, sauna exhaustion is a condition that can occur after prolonged exposure to high temperatures in a sauna. Symptoms of sauna exhaustion can include fatigue, weakness, dizziness, headache, and nausea. This condition can occur in people who use a sauna for too long or who do not properly hydrate before and after a sauna session.

Strategies to Combat Feeling Tired After a Sauna

Drink Plenty of Water: To combat the dehydration that can occur during a sauna session, it is essential to drink plenty of water before, during, and after your sauna session. The American Heart Association recommends drinking 8-10 glasses of water per day, but if you plan to use a sauna, you may need to increase your water intake to compensate for the extra fluid loss. Drinking water can help replenish the fluids lost during sweating, prevent dehydration, and help combat feelings of fatigue and weakness.

Limit Your Sauna Sessions: Prolonged exposure to high temperatures in a sauna can increase your risk of sauna exhaustion and other health problems. To combat fatigue and other adverse effects, it's important to limit your sauna sessions to a shorter duration. The American Heart Association recommends limiting your sauna sessions to 15-20 minutes at a time.

Take Breaks Between Sauna Sessions: Taking breaks between sauna sessions can also help combat fatigue and other adverse effects. After your sauna session, take a break to cool down, rest, and hydrate before returning to the sauna. This will help prevent overheating, dehydration, and fatigue.

Use Relaxation Techniques: Incorporating relaxation techniques, such as deep breathing, meditation, or visualization, can help combat feelings of stress, anxiety, and fatigue after a sauna session. These techniques can help reduce tension, promote relaxation, and improve your overall sense of well-being.

It's important to note that while sauna use has many potential health benefits, it's not suitable for everyone. People with certain medical conditions, such as heart disease, high blood pressure, or pregnancy, should avoid using saunas or speak with their healthcare provider before doing so. Additionally, sauna use should be avoided if you have been drinking alcohol, as this can increase the risk of dehydration and other adverse effects.

It's also important to use caution when using a sauna, as high temperatures can increase the risk of burns, heatstroke, or other injuries. Always follow safety guidelines and recommendations when using a sauna, including using a timer, avoiding prolonged exposure, and never using a sauna alone.

Finally, it's important to listen to your body and stop using the sauna if you start to feel uncomfortable, dizzy, or fatigued. These symptoms may be signs of dehydration or sauna exhaustion, and continuing to use the sauna can increase your risk of injury or other adverse effects.

In summary, feeling tired after a sauna session can occur due to dehydration, changes in blood pressure, or sauna exhaustion. However, by using strategies such as drinking plenty of water, limiting sauna sessions, taking breaks, and using relaxation techniques, you can combat these effects and enjoy the many potential health benefits of sauna use. Always use caution when using a sauna, follow safety guidelines, and listen to your body to ensure a safe and enjoyable sauna experience.

Conclusion

In conclusion, while some people may experience feelings of fatigue or exhaustion after a sauna session, there are several strategies that can help combat these effects. Drinking plenty of water, limiting your sauna sessions, taking breaks between sessions, and using relaxation techniques can all help prevent dehydration, sauna exhaustion, and other adverse effects. By following these strategies, you can enjoy the many potential health benefits of sauna use without experiencing excessive fatigue or other negative effects.

While saunas have many potential health benefits, some people may experience feelings of fatigue or exhaustion after a sauna session. This can be caused by a variety of factors, including dehydration, changes in blood pressure, and sauna exhaustion. However, there is no evidence to suggest that saunas make you tired. If you are experiencing fatigue after a sauna, try staying properly hydrated, limiting your sauna sessions to a shorter duration, and incorporating relaxation techniques into your routine.

Sun Home Saunas sells the world's leading at home saunas, including infrared saunas, traditional saunas, and infrared sauna blankets. 

, P., Khan, H., Willeit, P., & Zaccardi, F. (2018). Sauna bathing is inversely associated with dementia and Alzheimer's disease in middle-aged Finnish men. Age and Ageing, 47(4), 626-629.

2. Laukkanen, J. A., Laukkanen, T., & Kunutsor, S. K. (2018). Cardiovascular and other health benefits of sauna bathing: a review of the evidence. Mayo Clinic Proceedings: Innovations, Quality & Outcomes, 2(2), 218-227.

3. Laukkanen, T., Khan, H., Zaccardi, F., & Laukkanen, J. A. (2018). Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA internal medicine, 178(2), 213-220.