17 Sauna Tips for a Perfect Health and Relaxation Routine

You may have experienced the soothing benefits of a sauna after an intense workout or long day. You settle into the warm wooden interior, breathing in the calming aroma of cedar as your muscles relax and your mind quiet. After a while, your heart rate increases, and your body starts to sweat. You feel the tension melting away, leaving you with a sense of deep relaxation and rejuvenation. Little do you know, this is just the beginning. A sauna can improve your physical and mental well-being; the more often you use it, the better. If you're wondering how to use a sauna for maximum benefit, it’s important to understand timing, temperature, and hydration. As with any therapy, your experience will improve with consistency and knowledge. Sauna tips will help you get the most out of your sauna sessions for optimal recovery and wellness. This article will help you fine-tune your sauna routine to unlock a sauna's full health benefits. Regular sauna use has numerous advantages, from deep relaxation to improved physical well-being and mental rejuvenation.

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What is a Sauna?

A sauna is a small room or building that induces sweating by providing dry or wet heat. Saunas traditionally have been popular in Finland. They are now used worldwide for:

• Relaxation
• Health
• Wellness

The Finnish Sauna Experience

Sauna bathing is a form of passive heat therapy characterized by brief exposure to high environmental temperatures. The typical Finnish sauna is characterized by dry air and relatively high temperature. Temperature and humidity can be temporarily increased by throwing water on the hot rocks of the sauna heater, which is the heating source with temperature settings from 80°C to 100°C in the sauna. 

Sauna Environment and Conditions

The sauna is usually made of log or wood, with wooden benches well above the floor for bathers to sit on. The recommended temperature for a sauna bath is from 80°C to 100°C at the level of the bather's head. Still, it is lower at the floor level, which ensures efficient ventilation and comfortable conditions for sauna bathers. The sauna's relative humidity usually varies from 10% to 20%. 

What Can I Expect During a Sauna Session?

Typical sauna sessions consist of short stays in the sauna room, interspersed with cooling-off periods (swim, shower, or cooling-off period at room temperature). The duration of the stay depends on the comfort and temperature of the sauna bather, but it usually ranges from 5 to 20 minutes. 

Sauna Bathing Frequency and Habits

Depending on the individual, longer sauna bathing sessions may be used. Although sauna bathing habits may have changed over time, a typical Finnish person still has a sauna bath at least once per week, with the average habitual frequency being 2 to 3 times/week. 

What Happens to My Body While I Am in a Sauna? 

The heart rate may increase from baseline to 120 to 150 beats/min during a sauna session. Skeletal muscles do not actively function during sauna bathing, contrasting with the training response experienced during physical activity. 

A part of blood volume is diverted from the internal organs to the body's peripheral parts with decreasing venous return, which is not facilitated by active skeletal muscle work. However, it has been proposed that muscle blood flow may increase, at least to some extent, in response to heat stress.

Different Types of Saunas

Saunas have existed for thousands of years. People worldwide have used these hot boxes to promote relaxation, recovery, and wellness. Today, saunas are part of many cultures, from the Finnish outdoor saunas to the Swedish batsu, the Korean jjimjilbangs, and the Japanese sento. 

Variations of the dry and steam (or wet) saunas, as well as the latest infrared saunas, all offer a variety of health benefits, even after only a few minutes a day of use. Users report that a deep, healthy sweat generally:

• Relieves stress
• Reduces muscle tension
• Delivers an overall sense of relaxation and well-being 

Types of Saunas

Over the ages, various types of dry and wet saunas have been invented, along with the latest infrared saunas, which deliver direct heat to the body rather than heating the air and room temperature. 

Here’s a look at the types of saunas to consider as you evaluate incorporating them into your health regimen:

Dry Saunas

Also called traditional or Finnish saunas, dry saunas are heated with fire, hot stones, gas, or electricity. The temperature is typically between 150 and 195 degrees Fahrenheit.

Steam Saunas

Steam saunas generate steam by applying water to the heating element. They create an environment of close to 100 percent humidity and temperatures between 110 and 120 degrees Fahrenheit.

Infrared Saunas

Infrared saunas use infrared heaters to emit light that delivers radiant heat absorbed by the skin’s surface. Users report feeling comfortable at lower temperatures in infrared saunas than in dry and steam saunas. An infrared sauna can range from 120 to 140 degrees Fahrenheit but can feel much hotter because the heat penetrates the body directly. 

Hybrid Saunas

Hybrid saunas use combinations of dry saunas, steam saunas, or infrared saunas. 

Types of Infrared Saunas 

Infrared saunas are further broken down into the following types: 

• Near-infrared saunas
• Far infrared saunas (FIR)
• Full spectrum infrared saunas
  

Infrared saunas deliver direct heat via infrared light at lower temperatures versus dry and wet saunas, which heat the air to increase the room temperature.

Differences Between Infrared and Near Infrared

The main difference between far-infrared and near-infrared saunas is the depth and intensity of the therapy. Far-infrared saunas generate longer wavelengths of heat that penetrate deeper into the skin, allowing for more effective therapeutic benefits. 

On the other hand, near-infrared saunas produce short wavelengths of light that remain closer to the skin's surface. This sauna can still provide great results but is less intense or therapeutic than far-infrared. 

Differences Between Full Spectrum Saunas and Infrared Saunas

The main differences between full-spectrum and infrared saunas are the type of heat used, the intensity and depth of therapeutic benefits, and their detoxification ability. Full-spectrum saunas use both near-infrared and far-infrared light to produce heat, while infrared saunas only use infrared light. This gives full-spectrum a more intense and beneficial therapeutic experience than far-infrared alone. 

Full-spectrum saunas can help to release chemicals from fat cells through sweating, whereas infrared saunas don’t have this same detoxifying effect.

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

11 Science-Backed Sauna Benefits

1. Improved Heart Health

A lot of research suggests that regular sauna bathing can benefit the heart and cardiovascular system. This is likely because a sauna can affect the cells, arteries, and nervous system, affecting heart health. 

One study of men in Finland showed a 63% decreased risk of sudden cardiac death in those who used saunas. The benefits seem most substantial with frequent use — for more than 20 minutes a session, at least four times a week.

Here’s a list of the potential cardiovascular benefits of regular sauna bathing:

• It can improve symptoms and increase exercise tolerance in individuals with heart failure. 
• Daily sauna use can improve the amount of oxygen that flows to the heart muscle in people with coronary artery disease (CAD).
• Improves walking endurance by increasing blood flow to the legs.
• Leads to an improvement in overall cholesterol levels.
• Helps to lower blood pressure, contributing to better heart health. 

2. Improvement in Blood Pressure

Even though a sauna session will temporarily increase heart rate and blood pressure (like during an exercise session), research shows a long-term benefit for blood pressure. In people with hypertension, saunas can help reduce blood pressure. And for people without hypertension, it can also lower their risk of developing hypertension later in life. 

3. Lower Risk of Dementia and Alzheimer’s Disease

 Regular sauna use may lower your risk of developing dementia and Alzheimer’s disease. One study showed that men who use the sauna four to seven times a week reduced their risk of developing dementia and Alzheimer’s by over half. 

4. Recovery from Sore Muscles

The heat from the sauna can release a substance called brain-derived neurotrophic factor, which helps heal muscles. The heat also increases blood flow to your muscles, which can help in recovery.

5. Eases Joint Pain and Improves Range of Motion

Saunas may help with more than just sore muscles. They may also help people with conditions that lead to pain and restricted range of motion in their muscles and joints. People with rheumatoid arthritis and ankylosing spondylitis see improvements in pain and range of motion. 

People with fibromyalgia and low back pain notice decreases in their chronic pain. Most interestingly, people with pain report an increased quality of life after using the sauna. Even if you don’t have any of these diagnosed pain conditions, you may see a benefit in your general soreness and fatigue with sauna use. 

6. Breathing Improvements for Asthma and COPD

Nearly everyone reports improved lung function and breathing after using a sauna. However, people with asthma, bronchitis, and chronic obstructive pulmonary disease (COPD) report improved breathing after using a sauna. Studies show that their lungs function better after the sauna. Even though the improvements are small, their feelings of improvement are notable. 

7. Healthier Skin in People with Psoriasis

In most people, regular sauna use doesn’t have much of an effect on the skin. But if you have psoriasis, sauna use reduces the amount of skin plaques and scales. 

8. Stress Reduction and Fewer Depressive Symptoms

Sauna use can result in overall stress reduction. There’s even evidence to suggest it can reduce levels of the stress hormone cortisol. People with depression who use a sauna regularly may notice increases in appetite and relaxation. 

9. Excretion of Toxins and Heavy Metals

Some people use saunas as part of a detox program. Sweat can be helpful in detoxing things that live in your fat, like heavy metals. Research suggests that sweat from exercise may be more effective than sweat from sauna use. Some people also use saunas to help detox the body from drugs. 

Sauna Detox: A Potential Health Benefit

Many prescription medications and illegal drugs are stored in body fat. Saunas may help eliminate these chemicals through sweating. Nevertheless, more research is needed to determine if this affects people’s health. Still, some people do report feeling much better after a sauna detox program. 

10. Fewer Colds and Viral Illnesses

Using the sauna once or twice a week may decrease the number of colds and viral infections you get. People who use the sauna regularly have a lower risk of upper respiratory infections than those who never use it and a lower risk of pneumonia. 

11. Improved Sleep

Increasing your body temperature after being in the sauna may help restore your natural circadian rhythm. People report better sleep the night after any heat-related intervention, including saunas. Yet more research is needed to determine the effects of saunas on sleep patterns.

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Adverse Effects of Sauna Bathing

Sauna bathing is a pleasurable recreational activity and has a good safety profile. Most people in generally good health tolerate a typical hot and dry Finnish sauna. Still, it's essential to understand the potential risks and adverse effects of sauna before stepping into the heat. 

Mild Risks of Sauna Use

As the body adjusts to the heat, sauna users may experience mild symptoms such as dizziness, increased heart rate, and dehydration. These effects are usually temporary and resolve quickly once the individual leaves the sauna and cools down. People with preexisting health conditions such as orthostatic hypotension may be at greater risk for experiencing adverse effects during and after sauna use.

Severe Risks of Sauna Use

There are more severe risks associated with sauna use for specific individuals. Although sauna bathing is generally safe for patients with stable cardiovascular disease (CVD), the hot environment can impose a burden on the cardiovascular system and potentially exacerbate underlying health conditions.

Individuals with unstable cardiovascular disease (CVD) should avoid sauna bathing altogether, including those with:

• Unstable angina pectoris
• Recent myocardial infarction
• Uncontrolled hypertension
• Ischemic or decompensated heart failure
• Severe aortic stenosis

Those with other conditions, including orthostatic hypotension or severe valvular disease, should also exercise caution during sauna use.

The Connection Between Sauna Use and Alcohol

There have been reports linking sauna baths to sudden deaths. These incidents are at least partly due to alcohol consumption, which may have led to these accidents. A combination of sauna bathing and alcohol consumption increases the risk of:

• Hypotension
• Cardiac complications
• Traumatic events

Avoiding alcohol before and after sauna use can significantly reduce the risk of adverse events.

Other Contraindications to Sauna Use

Other possible contraindications include fever, acute infectious or inflammatory conditions, and skin conditions such as abrasions and urticaria. A 7-year retrospective analysis of 598 patients with burns treated in a major Finnish hospital revealed that approximately 26% of the cases were sauna-related burns. 

Further analysis showed that most of these burns were caused by accidental contact with the hot stove and steam, with 40% occurring under the influence of alcohol. 

The Importance of Caution

Short stays in the sauna room combined with rapid cooling-off periods in cold water or shower is a common practice among sauna users. The health benefits and rationale for its use are not well known; nevertheless, it has been used in athletes who take a post-exercise plunge into an ice bath, and it is believed to enhance recovery and reduce muscle pain and soreness after the training sessions. 

The practice of short sauna baths interrupted with rapid cooling off is generally safe for healthy persons, but this may be associated with adverse reactions such as ventricular and atrial arrhythmias in patients with CVD. Therefore, it is usually not recommended.

The Physiological Effects of Cold Plunging

This activity stimulates cold receptors in the skin, increasing the production of catecholamines, such as noradrenalin, due to sympathetic nervous system stimulation. Subsequent vasoconstriction of skin vasculature and increased central blood volume, left ventricular end-diastolic pressure and volume, and stroke volume increases the heart's workload, making it hazardous for those with preexisting CVD. 

The Bottom Line 

Saunas can be a great way to relax and recover after a workout. Nevertheless, individuals should consult their doctor before using a sauna to ensure safety.

17 Best Finnish Sauna Tips for an Optimal

1. Get Sweaty Before You Go

Get some sweat before your sauna session for better results. Combining saunas and exercise is a proven way to extend your life span and considerably improve your health. I've made it a habit to sweat before going to the sauna. 

Sauna is now a part of my health and weight loss journey, so I tend to use it regularly (if you want to find out more about how I managed to lose weight with the help of sauna bathing, check out my free eBook "Saunas - Secrets of Weight Loss"). 

Customize Your Sweat Routine

Two rounds of sweat leave you feeling incredibly refreshed and healthy. Adjust the exercise to your fitness level and situation. For example, chopping firewood can be a great exercise if you have a wood-burning heater. You can also go for a jog, run a marathon, or just walk in nature, whatever works best for you. 

2. Cool Down First

Cool down before going to the sauna. If you exercise heavily, give your body time to cool down before going to the sauna. I like to take at least an hour to settle down. Going to the sauna immediately after exercise can be a “fitness hack,” but it’s an advanced tactic for serious athletes (and not fun). 

Preparing for a Relaxing Sauna Session

Just exercising and going to the sauna after cooling down is more than most people do for their health; I’m happy with that. Even if you don’t exercise (I don’t always have time), try to relax before going to the sauna. While the sauna will work wonders to calm you down, it’s a good idea to slow down and settle in. While the sauna is heating up, you can meditate or sit peacefully. Do your best not to go to the sauna in a hurried state of mind. 

3. Eat Light or Not At All

Avoid eating before going to the sauna. Having a light snack before 

The sauna is okay, but large meals could be more problematic. Eating a lot makes your body concentrate the blood flow to your stomach, and being in a hot environment makes the body concentrate the blood flow to the outer skin layers.

Hydration is Key for Sauna Sessions

When you try to do both at the same time, you may end up feeling bad. A sports drink is a good idea if you've exercised before going to the sauna. You want to have the electrolytes up and be well hydrated. That prevents you from becoming woozy in the sauna. Another helpful tip is always to have enough drinking water available. 

4. When to Go

You can do the sauna at any time of the year, week, or day. It makes no real difference whether you do it in the morning or at night - just use it often, as that’s how the extreme health benefits are shown to happen. The right temperature for going to a sauna is a personal preference. 

Many people like to have their sauna fully heated; you want it hot. I like to take it easy and go in when the sauna is about 60ºC or 140ºF, as long as it is still heating up! There is a big difference between being in a sauna at that temperature heating up or when it’s cooling down (it is about how the Löyly works, a topic for another blog post). 

5. Sauna Bathing Au Naturel

Ideally, wearing no clothing in saunas optimizes the health benefits of sauna bathing. Clothing interferes with the ability of infrared heat to penetrate your skin and body. If you suffer from fibromyalgia, arthritis, or other pain conditions, reducing inflammation requires exposing painful areas directly to infrared light waves. 

Clothing in Sauna Sessions

For traditional sauna users, clothes can hamper sweat evaporation. The body produces sweat to keep it cool; if it evaporates, I have yet to be successful in cooling. You want to keep the loop going:

• Heat
• Sweat
• Evaporate
• Repeat

Maximizing your skin exposure in the sauna allows your body to sweat freely for maximum benefit. 

6. How Hot Should You Heat The Sauna?

This is counter-intuitive. As the idea of the sauna is for it to be hot, many people (including many Finns) think that hotter is better. I don’t think that’s true. I’ve been in a sauna that was over 130ºC—around 270ºF. 

Sauna Temperatures and Finnish Culture

Finns are highly competitive, and those temperatures are suitable for competing in "toughness." They could be better for enjoying the sauna. There’s a limit on the electric heaters sold in the United States that turns them off when the sauna gets to 194ºF. This is a good rule of thumb for a maximum enjoyable sauna temperature. 

Beyond that; the sauna can become a sport instead of a healthy, relaxing activity. Usually, I have my saunas at between 160º-180ºF. Sauna is about taking it slow and enjoying life, not baking yourself at maximum heat. 

7. Stretch Out!

Instead of sitting upright in your sauna, stretch out your legs and arms to enjoy the full benefits of sauna therapy. If possible, lie down because the same temperature affects the whole body equally. This also helps increase the range of motion and flexibility and can expedite the reduction of pain and stiffness.

8. Löyly is the Essential Part of Traditional Sauna

The sauna feeling is about more than just the temperature. How your body feels the heat is more than just a number on the thermometer. There are many factors, but in a sauna, the most important is the humidity in the air, and you use the löyly to control that. 

Löyly in Sauna Experiences

Löyly is the water you throw onto the heater rocks. If you’re unable to do this (in some commercial saunas, this is sometimes forbidden because of misunderstandings), your sauna experience won't be as enjoyable. Löyly makes you feel the heat in the sauna much more. It is a smooth, full-body feeling, and there is no substitute. It is hard to describe the feeling if you haven’t experienced it - but once you have, you won’t forget it. 

9. Body Temperature Should Not Be Allowed To Rise Above 102 Degrees F

“Moderate sauna use is safe for most older people, but diabetics and anyone being treated for heart or circulatory conditions should check with their doctor, particularly if taking medication,” states Dr. J.H. Halperin, professor of Internal Medicine, Mount Sinai Medical Center. 

10. Have Breaks Often

According to the scientific study that followed the health of over 2000 Finnish men over 20 years, the best sauna health effects were had by having a sauna 4-7 times a week, with the sauna at 79ºC (174ºF) and with 20-minute sauna sessions. Please note that these are averages. I wouldn’t stay in the sauna for 20 minutes at a time. Take breaks from your sauna bath. Spending an hour in the sauna sounds better than it really is, so take those breaks! 

Breaks in Sauna Sessions

If I have time, I like to stay in a sauna. An hour goes by without noticing. An hour wouldn’t go by without me seeing if I were to sit in the sauna without breaks. Breaks are significant. For those long sauna sessions, I often do about a 50/50 split, about 5-15 minutes in the sauna and about the same time outside the sauna. With 3-5 repetitions of this, the 20-minute average seems short. When having the sauna with friends, time flies by just shooting the breeze. 

11. Hotter Isn't Necessarily Better

You might be tempted to jump in and crank the temperature up to 70℃, but rest assured, the optimal infrared sauna temperature is around 55℃. Keeping the sauna around this temperature for the duration of your session provides you with the optimal concentration of infrared wavelengths, ensuring you experience the many health benefits of an infrared sauna. 

You might notice that you don't sweat a lot during your first few sessions, but once you've been shaving regular infrared sauna sessions, you'll start sweating sooner and sweat a lot more! 

12. Consider Some Form of Cold Treatment

If you have a chance, try combining the sauna with cold treatment (if you have a cardiovascular condition, please talk with your doctor before doing this). In addition to exercise and sauna, cold treatment is the third way to supercharge your health. 

The traditional Finnish way of doing this is swimming in a hole in the ice. If this sounds too extreme, an easier way to do it is to have a cool shower. You can turn it colder when you get used to the idea first. Just a warning: Doing this may knock you out after the sauna and put you to sleep. So, don't do the cold treatment if you need to drive after the sauna.

Consider a Dedicated Driver

Often, it’s like sleep medicine, so consider having a dedicated driver. I'm not kidding! Cold treatment combined with a sauna is an advanced tactic. Combining exercise, sauna, and cold treatment with no prior experience is extreme; if you’re just starting with these things, take them one at a time and ease into the experience. 

13. After The Sauna

You’ve had your sauna, with or without exercise and cold treatment - then what? At this point, you’re very relaxed and refreshed. It’s an excellent time to eat and let your body cool down. Going straight to sleep after the sauna is not recommended, as you still feel the residual heat. Just take it easy, knowing you’ve done wonders for your mind and body!

14. Rest

Relax for at least ten minutes afterward. Let your body recuperate before doing the hot, cold relaxation circuit again. Many bathhouses and Nordic spas advise limiting the circuit to three times over several hours. My body can’t tolerate doing the sauna more than twice; the second time is usually shorter. 

15. Avoid Sauna Use If Ill

People who are ill should also wait until they recover before using a sauna. Women who are pregnant or those with certain medical conditions, such as low blood pressure, should ask their doctor before sauna use. 

16. Supervise Children

Children aged six and above can safely use a sauna but should be supervised. They should spend at most 15 minutes in there at one time. 

17. Avoid Alcohol

Alcohol increases the risk Trusted Source of dehydration, hypotension, arrhythmia, and sudden death. A year-long study of people in Finland who experienced sudden death showed that in 1.8 percent of cases, the person had had a sauna within the last 3 hours, and in 1.7 percent of cases, they had done so in the last 24 hours. Many of these had consumed alcohol. 

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After your plunge or sauna session, you can review your heart rate during a session, see trends in the app with Apple Health data, and track your scores in our leaderboard/community. With our app, you can also find the best spots to cold plunge in your area! 

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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
• Best Time to Sauna
• Sauna Skin Benefits
• Can You Sauna Everyday
• Does Sauna Reduce Inflammation
• Sauna Before or After Cold Plunge

Who Should Avoid the Sauna?

Pregnant? Caution Is Key with a Sauna

If you're pregnant, using a sauna may pose a risk to you and your baby. As your body heats up, your core temperature rises. While this may not affect a healthy adult, it can be dangerous for a developing fetus. If you're already acclimated to the heat of a sauna before becoming pregnant, you may be able to use one safely. If not, or if you have a high-risk pregnancy, it's best to avoid using a sauna altogether.

Heart Conditions and Sauna Use: A Dangerous Combination

Sauna use isn't safe for everyone, particularly those with unstable heart conditions. If you have unstable angina-related chest pain, recently experienced a heart attack, and/or have severe aortic stenosis (narrowing of the major artery of the heart), putting your body through the experience of a sauna can be too much for your system to take. The same goes for anyone with a history of heart problems. The heat and stress of sauna use can trigger serious complications. 

Low Blood Pressure? Skip the Sauna 

If you have severe orthostatic hypotension (shallow blood pressure when standing), a sauna isn’t recommended. Because of the circulation issues, what a sauna does to increase circulation can put the body through unexpected intensity that it may struggle to handle. 

Skin Conditions and Sauna Use 

Sauna use isn't safe for everyone, particularly those with unstable heart conditions. If you have unstable angina-related chest pain, recently experienced a heart attack, and/or have severe aortic stenosis (narrowing of the major artery of the heart), putting your body through the experience of a sauna can be too much for your system to take. The heat and stress of sauna use can trigger serious complications. 

Fever and Infection: No Sauna Until You Consult a Doctor

If you have a severe infectious disease with or without a fever or a fever for unrelated reasons, consult a physician before using a sauna. You may still be able to enjoy a sauna, as infrared heat therapy does help with some infections. However, there are risks, so it is best to touch base with a doctor and get their input. 

Avoid Alcohol Before Using a Sauna 

If you’ve had alcohol, do not use a sauna. Alcohol increases the risk of:

• Low blood pressure
• Fainting
• Cardiac arrhythmia
• Sudden death

Relating to hyperthermia deaths in Finland, alcohol was found in one study to be a factor in 84% of them.

Heat Sensitivity? Take Caution with Saunas 

Heat intolerance is a condition that may be associated with people who have:

• Heart condition
• Skin disorder
• Alcohol use disorder
• Diabetes

Studies have also found that people with multiple sclerosis may see worse with heat exposure. Many people with heat intolerance already struggle with normal, outside summer temperatures and may see adverse effects of even exposure to the sun.

Related Reading

• Sauna Benefits for Athletes
• Dry Sauna vs Infrared Sauna
  
• Does Sauna Detox Your Body
  
• Can You Bring Your Phone in a Sauna
• How to Track Time in Sauna

Level Up Your Cold Plunge and Sauna Sessions Today With GoPolar's Free Cold Plunge App

GoPolar is an app that monitors and tracks cold therapy and sauna sessions. The app lets users track cold plunge and sauna sessions with their Apple Watch. After each session, users can analyze their heart rate data, see trends over time, and review their scores in a community leaderboard. GoPolar also helps users find the best local spots for cold plunges. Download GoPolar for free today to get the most out of your cold plunge and sauna sessions.

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