Can You Sleep In A Sauna (And Should You?)

Medically reviewed by Dr. Justin Ternes
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Saunas have a large number of health benefits and can be a relaxing experience. The peace, calm, and tranquility you feel while in a sauna might tempt you to fall asleep. However, a short nap in the sauna could lead to adverse health complications if you aren’t careful.

It would be best if you did not fall asleep in a sauna. Sauna sessions should not go any longer than 20-50 minutes. Falling asleep in a sauna can cause dehydration, hyperthermia, and other complications. Be sure to consult your doctor and exit the room if you’re experiencing negative symptoms.

Don’t be scared of the sauna because of a few health risks and news headlines. The sauna can be beneficial to your health, mentality, and well-being. Here’s why you shouldn’t fall asleep in a sauna and what you can do instead.

Is It Safe to Fall Asleep in a Sauna?

Girl in sauna

Generally speaking, it’s very unsafe to fall asleep in a sauna. How dangerous it is will depend on the heat and how long you’re out.

Extended sauna sessions beyond 15-20 minutes can cause dehydration and hyperthermia (abnormally high body temperature). Dehydration and hyperthermia can cause adverse health effects and even death.

3 Reasons Why It’s Unsafe to Sleep in a Sauna

Visiting the sauna is a relaxing experience that benefits your health. It may be easy or tempting to doze off for a short nap. However, it’s incredibly unsafe to fall asleep in a sauna and can be potentially life-threatening. Here’s why.


A sauna session typically lasts 15-20 minutes; any longer and you can suffer from dehydration. Dehydration happens when you use or lose more fluids than you take in.

Not having enough fluids can cause severe health consequences if left untreated. If you’ve been in the sauna too long, you may experience:

  • Extreme thirst
  • Less frequent urination
  • Dark-colored urine
  • Fatigue
  • Dizziness
  • Confusion

Severe dehydration can also lead to electrolyte imbalance, seizures, heart injuries, hypovolemic shock, and kidney problems.


Hyperthermia is the opposite of hypothermia, meaning your body temperature is abnormally high. Hyperthermia is not the same as having a fever.

Heat fatigue, heat cramps, heat exhaustion, and heat stroke are all forms of hyperthermia. Falling asleep in a sauna can lead to any number of these issues. You may experience some of these symptoms as well:

  • Blurred vision
  • Dizziness
  • Fast breathing or heart rate
  • Fatigue
  • Headache
  • Light-headedness or fainting
  • Low blood pressure
  • Muscle aches or cramps
  • Nausea and vomiting
  • Weakness

Blood Pressure Risks

Saunas and prolonged sauna usage can be a threat to individuals who suffer from blood pressure issues. Blood pressure can have sudden changes in temperature effects. The temperatures in a sauna can cause blood pressure to rise or fall in some individuals.

Do not use a sauna without the approval of your doctor if you suffer from blood pressure issues. Using a sauna could result in serious health complications or even death.

Can I Sleep in a Sauna Blanket Instead of a Sauna?

Time to relaxing

Sauna blankets (on Amazon) and sauna suits are common alternatives for people who don’t have a sauna nearby. These products can offer the same health benefits as a typical sauna from the comfort of your home. But can you actually wear a sauna blanket to sleep?

Products like the REVIIV Infrared Sauna Blanket (on Amazon) should only be used for a maximum of 45-50 minutes at a time. You should also work your way up to these time limits If you’re new to saunas or sauna blankets.

Don’t fall asleep while using these products; drink plenty of water, and consult your doctor beforehand. If you experience any adverse side effects of dehydration, exit the sauna blanket immediately and consult your doctor if problems persist.