At Kiva Wellness, we believe that quality sleep is the foundation of total wellness. Whether you're recovering from the day, preparing for peak performance, or simply striving for better balance, your nighttime routine matters more than you think. Integrating an infrared sauna into your evening ritual can dramatically improve your sleep quality and overall well being.
Here’s a 5-step nighttime routine designed to help you unwind, reset and achieve deep, restorative sleep- plus a powerful technology to enhance your rest even further.
1. Infrared Sauna Session
Begin your evening with a 20 to 30 minute session in an infrared sauna, ideally 1 to 2 hours before you plan to sleep. The gentle, penetrating heat relaxes tight muscles, reduces stress levels and may even encourage natural melatonin production. As your body cools down post sauna, it mirrors the natural drop in core temperature that occurs before sleep, making it easier to drift off effortlessly.
2. Lukewarm Shower
After your sauna session, take a lukewarm shower to wash away sweat and gently assist your body’s natural cooling process. This step reinforces the sauna’s sleep promoting effects, signalling to your brain that it’s time to relax. Avoid hot showers, which can interfere with your body's ability to wind down.
3. Hydration and Herbal Tea
Replenish lost fluids with a glass of water, then about 30 minutes before bed, sip on a caffeine free herbal tea like chamomile, lemon balm, or valerian root. These natural sleep aids are known for their calming properties and can further reduce tension, setting the stage for a peaceful night.
4. Gentle Stretching or Meditation (10-minute wind-down)
Ease your body and mind with light stretching, yoga, or a short meditation session. Simple deep breathing or mindfulness meditation can enhance the effects of your sauna session and create a mental space free of distractions and stress. This 10 minute ritual helps activate the parasympathetic nervous system, nudging you closer to a restful state.
5. Prepare Your Sleep Environment
Your bedroom should be a sanctuary for sleep. Make your space as calm and comfortable as possible by:
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Dimming the lights an hour before bed
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Setting the room temperature to a cooler setting
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Using blackout curtains or a sleep mask to block out light
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Eliminating electronic devices that emit blue light
A cool, dark and quiet environment is scientifically proven to improve sleep quality and help you stay asleep longer.
Sleep Smarter, Wake Refreshed
For those seeking next-level recovery, consider adding the Circadian Sleep Pod™ to your nighttime routine. This cutting edge sleep technology aligns with your body's natural circadian rhythm through precise temperature control, ranging from 12°C to 48°C. By maintaining the ideal sleep temperature throughout the night, the Sleep Pod™ promotes deeper, more restorative sleep, helping you wake up feeling refreshed.
Final Thoughts
A well crafted nighttime routine does more than help you fall asleep, it can transform how you feel, think and perform the next day. By combining the therapeutic power of infrared heat, mindful practices, and innovative sleep tech like the Circadian Sleep Pod™, you can take your evenings from chaotic to calming and your sleep from restless to rejuvenating.
Discover the Kiva Wellness difference. Sleep better, live better.