Protocol
Sauna Sleep Protocol
Curated from
Rhonda Patrick20 minutes in a sauna at ≥176°F, finished 1–2 hours before bed, optionally followed by a cool shower to aid cool-down.
Assembled by Cited from Rhonda Patrick's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
2-
In a protocol
Use a sauna at ~176°F for about 20 minutes, finishing one to two hours before bed to allow cool-down and promote slow-wave sleep.
“20 minutes in at least 176 degree Fahrenheit sauna at least one to two hours before bed
FO▶ 12:50Dosage20 minutes at ≥176°F, 1–2 hours before bedtimeCaveatsAllow enough time to cool down before sleep; cool shower afterward can help.CertaintyexplicitrecommendationMain heat exposure step -
In a protocol
Take a cool shower after heat exposure to help the body cool down before bed.
“Some of you may enjoy a cool shower afterwards
FO▶ 13:50Certaintyhedgedoffhand mentionOptional post-sauna cool-down to help body cool before sleep