How heat before bed can help you sleep
The counterintuitive cooldown effect.
It sounds backwards, but warming your body — a sauna or warm shower — 1 to 2 hours before bed can help you fall asleep faster.
The warmth pulls blood to your skin; as you cool afterward, your core temperature drops, and that drop is one of the body's natural sleep signals.
Try it
- Sauna or warm shower ~90 minutes before bed.
- Then keep the bedroom cool and dark.
- Notice how quickly you drift off — track your sleep to compare.
Track this in Modality
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Log sauna, red light, cold plunge, hyperbaric, IV and compression in one tap — and see what's actually working.
Educational only — not medical advice. Modality is a tracking tool, not a medical device. Heat, cold, hyperbaric and IV therapies carry real risks and aren't right for everyone. Talk to a qualified healthcare professional before starting or changing any recovery, diet or exercise routine.