Yes, an infrared mat is great for sleep. If you’re looking for a sleeping aid to help you drift off, you should consider an infrared heating mat. They promote relaxation, improve blood flow, and reduce stress. For best results use just before going to bed, and not while sleeping.
Have You Tried Using an Infrared Heating Mat for Sleep?
Have you ever tried using an infrared mat to help you sleep? I have. My name is Ellie Cole and I am an infrared sauna specialist. I also know a thing or two about infrared mats. For example, how they can be best used to help you sleep. Let’s take a closer look.
I first got my hands on an infrared mat a couple of years ago. I was a little late to the party. Having spent many years enjoying infrared saunas it was something that piqued my interest when I saw them for sale online. It was time to make a purchase and see what all the fuss was about.
Wow, I was impressed. There are some really good infrared heating mats out there. The best models are full-body size. You can lay back and warm your body from neck to toe. Even better, some of them come with a feature called PEMF. I found my mat to be deeply relaxing. It was an eye-opener.
But what about sleep? Can an infrared heating mat help you sleep? Using one was a deeply relaxing experience. So it made sense to test it and see if it could help me find a deep and restful sleep. Spoiler alert, the results were good. Very good!
How an Infrared Mat Can Help You Sleep
The best way to use an infrared mat for sleep is to use it just before bedtime. Don’t plan to sleep on the mat for the night. Schedule a 30-minute session before bedtime. Use the mat and enjoy its deeply relaxing effects before climbing into bed as normal and tucking in for the night.
The infrared heat therapy will help you drift off and achieve a deep and restful peace. And, you should notice the results pretty quickly. Within a few days in my case. Here’s how you should use the mat for best results.
1: Clear a 30 Minute Window
Make sure you have a clear window, just before bedtime. You’ll need at least 30 minutes. Get all your other daily tasks nd chores finished off and ensure this 30-minute period is free for infrared therapy, without interruptions.
2: Put Your Phone Away
Sounds obvious, but you’d be surprised how many of us forget to go completely offline when using infrared heat therapy. Switch your phone off. Or, put in on silent out of reach. You need to completely switch off and this includes removing all your devices.
3: Set a Timer
You might drift off on the mat before you finish the session. So, set a timer. All the best infrared heating mats come with timers. I set mine to 30 minutes. That way, if I fall asleep, the mat automatically shuts off once the time has been reached.
4: Choose a Comfortable Temperature
Choose a temperature that is comfortable for you. Don’t feel the need to crank up the heat and achieve an intense sweat. When using an infrared mat for sleep, gentle heat works best. This has a relaxing effect on the body and mind.
5: Introduce Relaxation Techniques
I like to use some relaxation exercises while lying on the mat. This really helps train the mind to unwind and helps release any lingering stress or anxiety. Deep breathing, guided meditation, and progressive muscle relaxation are my favorites.
6: Finishing Up
Once your time is up, you can gently gather yourself. Pack the may away and climb into bed. You may need to drink some water. Especially if you experienced some sweating while on the heating pad. Then, just lay back in your bed, shut your eyes, and allow the sense of calm and relaxation to roll over you.
Safety Tips You Should Consider
Safety is key. Here are my top tips on how to stay safe when using an infrared mat to improve sleep.
Manufacturer’s Guidelines
Always follow the manufacturer’s guidelines. This is the number one safety tip when using an infrared heating mat to help you sleep. The best safety advice you will find for your infrared heating mat is in the manufacturer’s user manual.
Use a Heat Resistance Surface
Always place your mat on a flat, stable, heat-resistant surface. Infrared mats get hot. They generate heat using an electrically powered infrared heating element. They should always be placed on a suitable heat-resistance surface. Do not place them on your bed or mattress.
Choose a Suitable Temperature
Choose a temperature that feels comfortable for you. Using an infrared mat for sleep, means you need to feel completely relaxed and at ease. Moderate to low temperatures work best. Don’t use a high temperature that will place your body under pressure. Stay inside your comfort zone.
Stay Hydrated
Avoid dehydration. The best way to do this is to drink a little water before and after your infrared heat therapy session. An infrared mat will heat your body. And, even at lower temperatures, you will experience some sweating. All this water needs to be replaced. Don’t get dehydrated.
The Science Behind Infrared Mats & Relaxation
What about the science? What is the science behind infrared mats and relaxation? After all, relaxation is key if you’re using a mat to help you achieve better sleep. Let’s take a look.
Infrared Heat
Infrared mats use FIR – far infrared energy. This is a type of heat that deeply penetrates your body and tissue right to the core. In contrast, traditional heating pads only heat the surface contact area. This deep penetrating heat soothes muscles and promotes relaxation. It releases tension and eases muscle soreness.
Parasympathetic Nervous System
The heating effect of the mat triggers the parasympathetic nervous system. The gentle heat and deep penetration encourage the “rest and digest” response. This calms your nervous system and lowers your heart rate and cortisol levels. Excellent news for better sleep.
Improves Circulation
Infrared mats improve your blood circulation. This is good news for your whole body. It boosts oxygen delivery and stimulates cell repair and recovery. This has the effect of preparing the body for sleep and downtime.
Releases Endorphins
The relaxing effect of the gentle heat triggers the release of endorphins. These are the body’s natural ‘feel good’ hormones. This reduces stress and calms the body and mind.
Sleep Hormones
All these effects combined will help promote the release of melatonin. This is the sleep hormone. Once the body begins to release melatonin, you should find yourself drifting off. This is the hormone that signals sleep time and prepares the body for rest and recovery.
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About the Author
ELLIE COLE
• Health & Wellness Consultant
Ellie is a fully trained and highly skilled massage therapist. Hailing from sunny Florida, she brings a wealth of expertise to the health and wellness realm. She holds a LST qualification in Massage from the esteemed Swedish Institute College of Health Sciences and specializes in techniques that promote relaxation and healing.
Her experience extends beyond massage and encompasses a diverse range of therapies including infrared sauna. She developed her expertise at the Equinox Sports Club in San Francisco and has led sessions in pilates fusion, outdoor run clubs, and vinyasa yoga. Ellie is highly regarded for her ability to tailor treatments to individual needs.
When not immersed in the world of holistic wellness and local sports and fitness clubs she enjoys exploring Florida’s natural beauty and participating in outdoor activities. With her unique blend of expertise, experience, and passion for wellness Ellie looks forward to helping you discover the benefits of sauna and sauna therapy.
