When Is the Best Time to Sauna? A Complete Guide for Maximum Benefits
Find out the optimal times for sauna sessions to enhance relaxation, recovery, and overall health benefits.
Imagine stepping into a sauna, your muscles relaxing as the warmth seeps in. But when's the best time to sauna for optimal wellness and recovery? Timing can make a big difference if you aim to unwind after a long day, boost your workout recovery, or enhance your overall fitness. Knowing how to use a sauna effectively can further enhance these benefits, ensuring you get the most out of each session. We'll help you find the ideal time to sauna, aligning with your daily routines and health goals.
The GoPolar sauna app is a great tool for this. It offers personalized recommendations to enhance your sauna experience.
Why is a Sauna Good for You?
Sauna bathing has been a cherished ritual for thousands of years. From the Finnish sauna to the Turkish Hammam and Russian Banya, cultures across the globe have embraced the healing power of heat. These diverse traditions differ in the following:
- Construction
- Heat sources
- Humidity levels
The Finnish sauna, most studied today, uses dry heat at around 80-100°C, but water can be thrown on hot rocks to increase humidity. Infrared saunas, which use infrared emitters at lower temperatures of 45–60°C, are gaining popularity. Both can rejuvenate the body and mind.
The Science Behind Sauna Benefits
Sauna bathing isn't just relaxing; it's a full-body workout. The intense heat elevates skin and core body temperatures, activating thermoregulatory pathways through the hypothalamus and central nervous system. This triggers the sympathetic nervous system and hormonal responses, causing:
- Increased heart rate
- Skin blood flow
- Cardiac output
- Sweating
The sweat evaporates and cools the body, maintaining homeostasis. This process resembles the body's response to exercise and offers similar benefits.
Cellular Changes and Sauna Health Benefits
On a cellular level, sauna bathing induces beneficial metabolic changes, including:
- Triggers the production of heat shock proteins
- Reduces oxidative stress
- Increases nitric oxide bioavailability
Sauna Bathing and Hormesis
This improves insulin sensitivity and vascular health. Heat stress also activates adaptive hormesis mechanisms similar to those induced by exercise. While the exact mechanisms are still being explored, these cellular changes likely contribute to the therapeutic effects of sauna bathing.
Practical Examples of Sauna Sessions
In practical terms, sauna sessions can be a valuable tool for recovery and wellness. Many athletes incorporate sauna bathing into their post-workout routines to enhance recovery and reduce muscle soreness.
Sauna bathing can also improve sleep quality and reduce stress levels, making it a valuable tool for mental well-being. In populations with limited exercise capacity, such as those with chronic heart or kidney disease, sauna bathing can provide a safe and effective way to improve cardiovascular health and overall well-being.
Related Reading
- Steam Room vs Sauna
- Sauna Before or After Workout
- Benefits of Sauna After Workout
- How Long Should You Sit in a Sauna
- Dry Sauna Benefits
What Is the Best Time to Sauna?
Ever notice how a sauna can supercharge your morning? Engaging in sauna sessions in the morning can keep you sharp and alert throughout the day. A recent study from Japan found that morning heat therapy improved mental clarity and reduced work-related errors.
Participants maintained a steady level of alpha brain waves, which were crucial for focus and relaxation, from morning until mid-afternoon. Starting your day with a sauna session could enhance your mental acuity and work efficiency. If you're aiming for a productive day, consider incorporating a sauna session into your morning routine.
Relax and Rejuvenate: Evening Sauna for Better Sleep
Are you feeling sleepy after a sauna session? That's because saunas can help transition your body from vigilance to relaxation. Hyperthermia, or raising your core body temperature, can jumpstart your circadian rhythm and facilitate a good night's sleep. You'll feel sleepy as your body cools down after a sauna session.
This is especially true for infrared saunas, which provide infrared light that is naturally present in the evening. So, consider using a sauna in the evening to improve your sleep.
Speed Up Recovery: Post-Workout Sauna for Muscle Recovery
Whether you're an elite athlete or a casual gym-goer, sauna sessions can aid in muscle recovery. A National Institute of Health study found that using a far infrared sauna after a workout significantly improved muscle recovery.
The deep penetration of infrared heat into the neuromuscular system facilitates the body's ability to repair itself. This means less downtime between workouts and more frequent training sessions. Consider using a far infrared sauna after your workout to enhance muscle recovery.
Enhance Your Experience: Sauna Before Massage or Chiropractic
Increasing circulation in a sauna session can enhance the benefits of therapies like massage or acupuncture. A sauna before your session will increase blood flow and circulation, allowing your body to absorb the benefits of these treatments better. This is especially true for infrared saunas, which provide deep heat penetration. Consider booking a sauna session before your massage or acupuncture treatment if planning a spa day.
Detoxify: Timing Sauna Use Around Meals
Sauna sessions can aid in detoxification by eliminating toxins through sweat. To maximize detoxification, using the sauna on an empty stomach or a couple of hours after a meal is best. This allows your body to focus on sweating out toxins rather than digesting food. Morning or late afternoon sauna sessions can be ideal for this purpose.
Boost Mental Clarity: Midday Sauna for a Mental Reset
Experiencing an afternoon slump? A short sauna session can provide the boost you need. Heat exposure increases the production of norepinephrine, a neurotransmitter that enhances attention and focus. A midday sauna session can rejuvenate your mind, improving productivity and creativity for the rest of the day.
Are there Differences Between Sauna in the Winter and Summer
Winter's chill can be relentless, and an outdoor sauna offers an inviting refuge. The stark contrast between the freezing air and the sauna's warmth is comforting and beneficial. Stepping into a sauna helps your body warm quickly, soothing muscles and joints stiffened by the cold.
Sauna Benefits for Winter Wellness
Beyond this immediate relief, saunas offer several health advantages during the winter. They boost immunity by increasing circulation and white blood cell production, which is crucial during cold and flu season. Saunas can also alleviate symptoms of Seasonal Affective Disorder, providing a warm, relaxing environment that improves mood and reduces stress.
Sauna Therapy for Winter Athletes
Engaging in winter skiing or snowboarding can be harsh on your muscles. A sauna session promotes circulation and reduces inflammation, easing muscle tension and soreness. The dry heat also improves skin health, combating the dryness and itchiness often caused by winter weather.
Enhancing Your Winter Sauna Experience
To enhance your winter sauna experience, incorporate rituals such as light stretching exercises before entering the sauna. This warms up your muscles and prepares your body for the heat. After your session, cool down gradually to avoid shocking your system. Moisturize your skin afterward to prevent dryness from the winter air.
Summer Sauna Use: Cool Down by Heating Up
While it might seem counterintuitive, using a sauna during the summer has its perks. Saunas can help your body acclimate to hot weather by inducing sweating and increasing blood flow. This activates thermoregulation mechanisms that might not be engaged otherwise, making it easier for your body to cool down naturally. As a result, you'll feel less affected by the heat.
A sauna session can be particularly beneficial after outdoor summer activities like hiking or sports. The heat helps relax muscles and reduce tension, aiding recovery after physical exertion. Saunas also cleanse your pores, removing dirt and sweat to prevent skin irritation and breakouts. But use caution in the summer: stay hydrated before, during, and after your sauna session, and limit your time in the sauna to avoid overheating.
Track Your Sauna and Cold Plunge Sessions with GoPolar
Looking to enhance your cold plunge and sauna experiences? Our cold plunge app is the go-to resource for those who love both. With GoPolar's cold plunge app, you can track your sessions using an Apple Watch and review heart rate trends afterward. Our app also helps you find the best cold plunge spots.
Download our cold plunge app for free today to level up your sessions with our tracking features and community leaderboard.
Related Reading
- Dry Sauna vs Wet Sauna
- Andrew Huberman Sauna
- Sauna or Steam Room First
- How Long to Sit in the Sauna After a Workout
- Sauna Skin Benefits
- Can You Sauna Everyday
- Does Sauna Reduce Inflammation
- Sauna Before or After Cold Plunge
Why Finding the Best Time to Sauna Is Important
Optimal sauna timing is a game-changer because your body's natural rhythms dictate how various processes ebb and flow throughout your day. Have you ever noticed how you crave coffee in the afternoon? That's your body's rhythm, crying for a reboot.
Similarly, your sauna timing should sync with these rhythms. Need an energy boost? Skip the evening and hit the sauna when you're flagging. Conversely, an evening session could work wonders if you're winding down.
Personal Preferences and Lifestyle Considerations
We all have different routines and preferences. Are you a morning person or a night owl? Do you have a packed schedule or plenty of free time? These personal quirks heavily influence when you should sauna. Find a time that lets you fully immerse in the experience without interruptions. The key is to make it a seamless part of your day.
Skin Benefits: Sauna Timing and Rejuvenation
Your skin loves the sauna, but timing matters. The heat and steam open pores, flushing out impurities and giving you that glow. Want to maximize this? Time your session when your skin is most receptive, usually when you're well-hydrated. This ensures you get the full rejuvenating benefits without drying out.
Aligning Sauna Sessions with Fitness Goals
If you want to enhance performance or speed up recovery, hit the sauna after a workout. The heat helps relax muscles, reduce soreness, and promote circulation. But if relaxation and better sleep are your goals, consider an evening session. The heat triggers physiological responses that prepare your body for rest.
Climate and Seasonal Variations: Finding Your Sweet Spot
Where you live and the season can also influence your timing. In colder climates, a morning sauna can warm you up for the day. In hotter areas, an evening session can help you wind down. Adjust to your local weather and seasonal shifts to make the experience more enjoyable.
How Long Should I Stay in a Sauna?
“The longer you stay in a sauna, the greater your risk of dehydration is,” says Dr. Masi. “That’s why most studies on the effects of sauna use generally limit sauna session duration to no more than 20 minutes at a time.”
If you are a seasoned sauna user, spending approximately 10 to 15 minutes is adequate for receiving health benefits while keeping risks relatively low.
For Beginners: Take It Easy
Beginners may not be as accustomed to the sauna's high temperatures, which can range between 110 and 200 degrees Fahrenheit, depending on the type of sauna used.
“The best way to acclimate is to start small and build,” says Dr. Masi. “For beginners, I recommend no longer than 5- or 10-minute sessions, focusing on hydration at all times. And, as a general rule, you should never stay in the sauna if you feel like it’s too much.
After a Workout: Boost Your Recovery
Sitting in the sauna after a workout will yield some sport-specific benefits that are hard to ignore.
For example, a 2015 study in SpringerPlus determined that sauna bathing, through either a traditional Finnish sauna or a far infrared sauna, had a positive effect on “neuromuscular system (recovery after) maximal endurance performance.”
A 2023 study in Biology of Sport corroborated these findings, finding that male basketball players who participated in infrared sauna bathing as part of a post-exercise regimen showed improvements in their explosive performance, diminished muscle soreness and inflammation, and mental health benefits, including:
- Improved mood
- Increased morale
- A greater feeling of preparedness
“Experienced sauna bathers are welcome to sit in the sauna for 15 to 20 minutes at a time,” says Dr. Masi, “but I recommend waiting at least 10 minutes after exercise before subjecting yourself to further sweating. Take that time to cool down and drink plenty of water, so your risk of adverse effects is minimal once you get in there.”
Health Risks and Precautions to Take in a Sauna
Sauna sessions are a beloved tradition, especially in Finland. With nearly two million saunas for five million people, the Finnish have mastered the art. Despite their frequent use, sauna deaths are rare. The key? Responsibility. Saunas are generally safe, but mixing them with alcohol or drugs is dangerous. Most sauna-related deaths involve heavy drinking or hangovers. Alcohol can mess with your body's ability to regulate blood pressure, increasing the risk of irregular heartbeats.
Avoid Saunas After Health Issues
Certain health conditions make sauna use risky. If you've recently dealt with severe aortic valve stenosis, chest pain, or a heart attack, steer clear of saunas. Saunas can increase your heart rate, which could be problematic for these conditions.
People Who Should Be Careful in Saunas
Saunas require caution for certain groups, including:
- Older adults
- Young children
- Pregnant women
- Those with seizure disorders
Older people are more vulnerable to heatstroke, which has caused sauna deaths in this group. Children under seven can't regulate their body temperature as well as adults, making them more susceptible to overheating. Pregnant women should be careful to avoid:
- Overheating
- Dehydration
- Dizziness
People with seizure disorders should skip the sauna, as sudden temperature changes can trigger some seizures.
Know When to Get Out
If you start feeling dizzy, overheated, or dehydrated, it's time to leave the sauna. Common signs of dehydration include:
- Thirst
- Dry or sticky mouth
- Dark yellow urine
- Confusion
If you're new to saunas, limit your sessions to 20 minutes or less until you get used to the heat.
Level Up Your Cold Plunge and Sauna Sessions Today With GoPolar's Free Cold Plunge App
Tracking your cold plunge and sauna sessions can optimize your routine. The GoPolar app seamlessly integrates with your Apple Watch to record heart rate and session data. This holistic approach allows you to review your physiological responses and adapt your practice. How does your heart rate change during a sauna session? Are you improving over time?
Connect with Your Community
Engage with like-minded individuals through the GoPolar community leaderboard. This interactive feature encourages you to compete and share experiences with others who have similar interests.
Find the Best Cold Plunge Spots Near You
Discovering new locations for your cold plunge sessions can enhance your practice. GoPolar's app helps you find the best spots in your area, providing diverse options to suit your needs. Whether it's a nearby lake or a local spa, finding the perfect place to take a plunge can make all the difference.
Optimize Your Sauna Sessions
Understanding the best time to sauna can maximize the benefits of this practice. Morning sessions can help you start your day with energy and focus, while evening sessions can promote relaxation and recovery. Experiment with different times to find what works best for you, and remember to listen to your body.
