Health

Heat exposure linked to better sleep, experts say — here's why

Published

11 months ago

March 21, 2025

Heat exposure linked to better sleep, experts say — here's why

Heat exposure has been linked to lasting benefits for overall health.

Spending time in heated environments, like a sauna, can reduce the risk of some chronic diseases and can help improve sleep, research has shown.

In an on-camera interview with Fox News Digital, Todd Anderson, co-founder of Dream Performance & Recovery and host of the “Beat the Heat” podcast, shared some lesser-known effects of spending time in a sauna.

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“Sauna went from this thing that felt good, to something that could actually be a longevity tool,” said the Nashville-based health and wellness expert. “The combination of this hard science and the explosion in longevity and popularity has created something.”

Spending time in a sauna can have multiple health benefits, studies have shown. (iStock)

Increased “sauna bathing” has been associated with a reduced risk of sudden cardiac death, fatal coronary heart disease, fatal cardiovascular disease and all-cause mortality, according to research from Finland.

Participants in a global sauna survey in 2019 also reported health benefits regarding mental well-being and sleep, with few adverse effects.

The survey found that participants — particularly from Finland, Australia and the U.S. — were most motivated to use saunas for relaxation.

How heat improves sleep

While saunas can improve longevity and mood, Anderson, whose podcast is hosted inside a sauna, added that heat exposure can also improve sleep.

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When the body heats up before sleep, the blood vessels open, allowing the body to get more circulation to the extremities, he said.

Although the body’s core temperature needs to cool down by about a degree to fall into quality sleep, raising the body temperature might seem “counterintuitive,” the expert added.

When the body heats up before sleep, the blood vessels open, allowing the body to get more circulation to the extremities, an expert said. (iStock)

But since the blood vessels are open and pumping more blood, this allows the core temperature to lower faster, and the body’s instinct is to cool itself off after being exposed to heat.

“You go into a cold, dark room … and all of a sudden you’re able to lower your core temperature much more quickly than you normally would, resulting in falling asleep faster and getting higher quality sleep throughout that first part of the night,” Anderson said.

“Plenty of evidence shows that viruses do not do well in environments with high temperatures.”

The expert added that the same sleep benefits can be captured with a hot bath, shower or hot tub.

“The longevity and all-cause mortality benefits are going to be connected particularly to the sauna,” he said. “But there are some great sleep studies [showing the benefits] of applying any type of heat before bed.”

Viruses don’t like it hot

Exposure to heat can also help boost the immune system, as the body’s natural response to fighting a bug is to spike a fever, according to critical care physician Dr. Roger Seheult.

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Methods like steam saunas raise the body’s natural temperature and can help kill off viruses that don’t fare well in the heat, he said.

“Plenty of evidence shows that viruses do not do well in environments with high temperatures, and that our body signals the innate immune system using fever,” the California-based doctor told Fox News Digital.

Methods like steam saunas raise the body’s natural temperature and can help kill off viruses that don’t fare well in the heat. (iStock)

In addition to the health benefits, Anderson noted that he’s made lasting friendships during sauna sessions.

“It’s a rare bubble in our society right now where phones don’t work. You’re face-to-face. You’re going through some controlled adversity,” he told Fox News Digital. “There [are] just so many things that I think have dissipated from our society that are brought back to life in a sauna.”

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“When you go through stress together, your brain is wired, and it promotes connection with other people.”

Accessibility for all

Enjoying a sauna doesn’t have to require a luxury health club membership, according to Anderson, as saunas have been popularized in many cultures for generations.

“There are ways to make them with scrap wood and there are some different, cheap heating options,” he said.

Todd Anderson (right) sits outside his sauna after a session with “Beat the Heat” guest Ken Rideout. (Todd Anderson)

In Finland, a country where saunas are a part of the everyday routine, there are more than five million people and three million saunas, noted Anderson, who recently visited there.

“Almost everybody has a sauna at their house,” he shared.

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In many countries, saunas are part of the overall culture and can have healing properties, Anderson went on.

“It’s a feeling. It’s very stress-free, in tune with their body connection. Families do it together. It’s this spiritual thing.”

In many countries, saunas are part of the overall culture and can have healing properties, Anderson said. (iStock)

Proper practice and potential risk

The average person will lose a pint of sweat during a short session in a sauna’s dry heat, according to Harvard Health.

“The pulse rate jumps by 30% or more, allowing the heart to nearly double the amount of blood it pumps each minute,” stated the Harvard Medical School publication.

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“Most of the extra blood flow is directed to the skin; in fact, the circulation actually shunts blood away from the internal organs. Blood pressure is unpredictable, rising in some people but falling in others.”

While saunas are generally safe for most people, Harvard Health cautioned that people with uncontrolled high blood pressure or heart disease should check with their doctors before participating.

“A sauna’s dry heat (which can get as high as 185°F) has profound effects on the body,” Harvard Health wrote. (iStock)

Sauna-goers should also avoid alcohol and medications that may “impair sweating and produce overheating before and after your sauna,” according to the same source.

Harvard advised staying in the sauna for no more than 15 to 20 minutes and gradually cooling down after.

Drinking two to four glasses of cool water is also encouraged after a session.

“Don’t take a sauna when you are ill,” Harvard Health warned. “And if you feel unwell during your sauna, head for the door.”

Angelica Stabile is a lifestyle reporter for Fox News Digital.

Health

Common nighttime noise exposure may trigger heart problems, study suggests

Published

12 hours ago

February 28, 2026

Press Room

Common nighttime noise exposure may trigger heart problems, study suggests

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Living near heavy traffic could negatively impact your heart health.

A European study, published in the journal Environmental Research, found that exposure to nighttime road traffic noise is linked to changes in the blood, leading to worsened cholesterol and cardiovascular risks.

The researchers considered data from the U.K. Biobank, Rotterdam Study, and Northern Finland Birth Cohort 1966, including more than 272,000 adults over the age of 30, according to a press release.

Nighttime road noise exposure was estimated at all participants’ homes based on national noise maps. Researchers also took blood samples to measure the participants’ metabolic biomarkers for disease, then mapped the link between nightly noise levels and existence of biomarkers.

Exposure to loud noise was associated with increased concentrations of cholesterol-related biomarkers. (iStock)

The study found that people exposed to louder noise at night — especially sounds above 55 decibels — showed changes in 48 different substances in their blood. Twenty of these associations “remained robust” throughout all cohorts.

Exposure to loud noise was associated with increased concentrations of cholesterol-related biomarkers, especially LDL “bad” cholesterol, IDL (intermediate-density lipoprotein) and unsaturated fatty acids.

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As noise levels increased, starting at around 50 decibels, cholesterol markers rose steadily, the release stated.

The authors concluded that this study “provides evidence that nighttime road traffic noise exposure from 50 dB upward is associated with alterations in blood cholesterol and lipid profiles in adults.”

Researchers noted a link between traffic noise and cardiometabolic disease. (iStock)

Study co-author Yiyan He, doctoral researcher at the University of Oulu in Finland, noted that in this type of research, small effect sizes are expected, and environmental exposures such as traffic noise are “typically modest.”

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“Despite this, we observed statistically robust and consistent associations across many biomarkers, especially those related to LDL and IDL lipoproteins,” she told Fox News Digital.

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“We also identified a clear exposure-response pattern starting at around 50 dB, suggesting that metabolic changes become more evident as noise levels increase.”

This aligns with public health guidance, as the World Health Organization recommends lower nighttime noise limits at around 40 to 45 dB, Yiyan He added.

“This finding may clarify the association between traffic noise and cardiometabolic diseases,” the researchers wrote. (iStock)

“The 55 dB level is often used as an interim benchmark associated with substantial noise annoyance and sleep disturbance,” she said. “In our study, we observed associations not only at 55 dB, but also indications of effects emerging at around 50 dB.”

The strength and consistency of the cholesterol-related associations were surprising, as these changes are usually “subtle.”

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“Instead, we found consistent associations across multiple large European cohorts, which strengthens confidence that the findings may reflect real biological patterns,” Yiyan He went on. “We were also interested to see that effects were minimal below ~50 dB, suggesting a possible threshold-like pattern.”

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The researcher noted that these findings were consistent across genders, education levels and obesity status.

The study was restricted to White Europeans, which posed a limitation. There was also a lack of information on the fasting status in the UK Biobank.

Changes in cholesterol levels were more severe than researchers expected. (iStock)

“Fasting can influence levels of certain metabolites, particularly fatty acids,” Yiyan He said. “However, based on UK Biobank documentation, fewer than 10% of participants were fasting for at least eight hours, and our main findings focused on cholesterol-related biomarkers, which are generally less sensitive to short-term fasting.”

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The researchers also lacked information on bedroom location, indoor noise exposure and time spent at home.

“These factors may introduce non-differential exposure misclassification,” Yiyan He said. “Additionally, noise exposure estimates were based on participants’ temporary residential addresses at the time of blood sampling, without considering the duration of residence.”

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“Many of these limitations would tend to bias results toward the null, so the consistent associations we observed remain noteworthy.”

Experts recommend taking measures to limit traffic noise at night. (iStock)

Based on this latest research, Yiyan He noted that nighttime noise is a “health-relevant exposure,” not just “an annoyance.”

“Our findings suggest that nighttime traffic noise may subtly but consistently affect metabolic health,” she said. “While the changes in cholesterol and lipid levels for any one individual are small, traffic noise affects a very large number of people, which means the potential public health impact could be substantial.”

TEST YOURSELF WITH OUR LATEST LIFESTYLE QUIZ

The researcher recommends taking measures like improving sound insulation, using noise-reducing strategies and placing bedrooms on the quieter side of the home when possible.

“Because sleep is a key pathway linking noise to health, protecting the nighttime sleep environment is especially important,” she added.

Angelica Stabile is a lifestyle reporter for Fox News Digital.

Health

The Best Time To Drink Coffee for Weight Loss and a Faster Metabolism

Published

23 hours ago

February 27, 2026

Press Room

The Best Time To Drink Coffee for Weight Loss and a Faster Metabolism

The Best Time To Drink Coffee for Weight Loss and Fat Burn | Woman’s World

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