Saunas and cold-water tanks are everywhere in their personal fitness and recover space. These modalities have also been linked to improving sleep parameters, but is there any science behind the claims? In this episode, we will:Examine the use of sauna therapy and cold-water immersion (CWI) in elite athletics, and the relative adoption rate for both.Discuss the literature linking sauna/heat therapy with improved health and longevity, particularly in the cardiovascular space, but also emerging in the cognitive health space.Define hormesis and link it to these therapiesExplore the role of sauna therapy as an exercise mimetic, and how that can act to explain the health benefits as well as the sleep benefits of sauna therapy.Link sauna therapy to inflammatory and immune modulationTouch upon other potential pathways that sauna therapy could benefit sleepClarify the confusion about cold water therapy timing and sleepReview evidence from research showing CWI therapy earlier in the day improving slow wave sleep and reducing sleep latencyProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!