Saunas have been used as a form of relaxation and to support overall wellbeing for hundreds of years across the globe. Some use a sauna daily, many beginning at a young age which allows their bodies to become accustomed to the heat and routine, while others may only sauna once or twice a week. How often you use a sauna will depend on a few factors including how often you have access to a sauna, your tolerance for high temperatures, as well as the type of sauna you use.

How Often Should You Use a Sauna?

Further study is required to determine if there’s an optimal frequency and duration of sauna use, but the most common advice is to start small and work within your comfort zone. If you’re brand new to using a sauna we recommend starting with a 5-10 minute session 1-3 times per week. As you get used to the heat, you can slowly increase your sessions to 15-25 minutes, which for most people is considered enough time to get a good sweat without overdoing it. 

Our bodies respond to heat differently and the response for the same person can also be different each time. It’s also important to note that there are different types of saunas that offer different heat environments; traditional dry saunas boast some of the hottest temperatures around 165°F and a maximum session is usually around 20 minutes. While some may thrive in the hottest heat possible and with daily use, for others sitting in a sauna a few times a week or for shorter durations may be plenty. 

Infrared saunas use wavelengths of light to heat your body in the same way as natural sunlight, while traditional saunas heat the air around you which then heats the surface of your skin. Because of this difference, many people who are sensitive to heat find infrared saunas to be less intense of an experience and may be able to use this type of sauna more frequently. Whatever type of sauna you choose to use, make sure you hydrate before and after use, don’t force yourself to stay past your comfort threshold and always listen to your body.

When is the Best Time to Use a Sauna?

The best time to use your sauna is whenever you choose. Some prefer to use it in the morning while others choose late afternoon or evening. There’s no data to prove that a certain time of the day is better, however if you’re using a sauna after exercising, it’s recommended to wait about 10 minutes giving your cardiovascular and respiratory systems time to recover which also reduces the risk of experiencing heat stroke and dizziness. Also make sure you’re re-hydrated from your workout before you hop into the sauna and start sweating again. 

Folks who choose to sauna in the morning may find that they feel energized, alert and focused and ready to start the day with a clear mind after a little self-care. Some may use a sauna as a time for contemplation or meditation to set the tone for the rest of their day. Others may find starting the day in a hot room causes them to feel sleepy or sluggish, or they may not have the time in their morning routine. If you only have access to a sauna at the gym, then after a workout may be the only time you can sit in a sauna. 

One of the most touted benefits of using a sauna regularly is its ability to help you get a better night’s sleep. A late afternoon sauna bath might offer you time to relieve the stress of the day and transition to a more relaxing evening. Others may prefer sitting in their sauna closer to bedtime to unwind and decompress, especially if they find that it helps them get deeper, more restful sleep. There’s no right or wrong time of day to use a sauna, do what feels best for you and what fits into your schedule. 

Saunas can be useful for many different reasons, so it’s best to experiment and discover how often and when during your day that using a sauna feels best to you. If you have questions about using your sauna give us a call at 970-879-4390 or drop us a note.