When is the best time to use a sauna to maximise the benefits?
Saunas come with an incredible number of benefits - some people even think it’s one of the most powerful tools in any wellness & recovery centre! But just like any other wellness equipment, there’s a time and a place to get the best benefits. Timing your sauna session can significantly impact the heat's effectiveness, so whether you’re looking to improve muscle recovery, boost cardiovascular health, or simply relax and chill out, keep reading to learn the best time to use a sauna to unlock its full potential.
Skip the coffee - wake up and bake up!
One of the best times to use a sauna could be in the morning, and heat therapy has been shown to be an excellent way to energise the body of mind. Exposing yourself to heat in the day increases the production of endorphins to elevate your mood and boost mental clarity setting you up for the most positive day possible.
Morning sauna sessions have also been proven to stimulate the metabolism, and even come with similar effects to exercise. The heat can boost your heart rate and energy expenditure, helping with weight management and the detoxification of the toxins that have accumulated overnight.
Too early… What about before a workout?
For some people, the idea of hopping into a sauna as soon as they wake up sounds like a nightmare. Don’t worry, there are also benefits to be seen for pre-workout sauna sessions. The heat can help prepare your muscles and joints for your workout, along with increasing blood flow to muscles, improving flexibility, and even reducing the risk of injury. Some people even find that a sauna session before exercise can improve their performance by raising their core body temperature, helping them achieve better endurance than ever before.
But before you run off to swap your pre-workout for a pre-sauna session, make sure you take plenty of water with you! Excessive sweating in the sauna can lead to dehydration, which can only be amplified by running straight into a sweaty workout class.
Post-exercise sauna sessions
Again, sweating loads before a workout isn’t everyone’s idea of a fun day. So, what about a sauna session after your workout instead? Specialists at Polar Dive USA note that alternating heat with brief cold-plunge sessions can amplify this recovery response, helping reduce inflammation, improve circulation, and support the body’s natural stress-adaptation systems.
Research has shown that using a sauna after exercise can quicken muscle regeneration by increasing the production of heat shock proteins. These play a huge role in muscle repair! Plus saunas can be relaxing for many people and this can help lower your cortisol levels, which in turn will reduce stress and promote a quicker overall recovery - perfect for beginners!
Evening relaxation heat therapy
Are you super busy during the day and can’t always find the perfect time to enjoy a relaxing sauna session? Never fear, because some people find awareness most effective in the evening right before they’re about to go to sleep. Using the sauna before bed can help you unwind and recover from a stressful day, and it can even help you fall asleep faster and enjoy a deeper sleep cycle.
Studies have shown the evenings when sessions can improve sleep quality and encourage longer sleep duration, so this is an amazing option if you struggle with insomnia or have difficulty winding down after a hectic day.
What benefits are you trying to achieve from your sauna session?
Sauna use comes with plenty of benefits, but are most effective when the sauna is used during certain times of the day, like:
Cardiovascular health: Using the sauna when you’re most relaxed, like after work or in the evening, can maximise stress reduction and boost heart health.
Mental clarity: Midday sauna sessions can boost your attention and focus to get you out of that afternoon slump - or avoid it altogether!
Detoxification: For maximum detoxification, use the sauna on an empty stomach or at least a couple of hours after a meal.
Final thoughts
As you can see, sauna sessions are beneficial throughout the entire day - it simply all depends on what benefits you want to enjoy! Using the sauna as soon as you wake up or right before bed can help you get ready for what lies ahead, but studies have also shown that using a sauna before or after exercise can enhance the benefits you already see from your workout. So, choose what you want most from your sauna use and time your sessions accordingly!