Find Your Sauna Schedule [Optimal Times!]

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Written By Rachel Mcadms

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Introduction of Best Time for Sauna

People enjoy saunas for many benefits. The hot steam and vapor open pores, help cleanse the body, and rejuvenate the skin. Some say it can even boost your immune system. The truth is, the best time for a sauna might depend on you. In this article, we discuss when to have a sauna session and share tips for improving results.

I find mornings great for a sauna. It wakes up my body and mind. Yet, some friends prefer evenings to relax before bed. There’s no single determining factor. It’s about when you receive the most benefits. For some, that’s starting the day with energy. For others, it’s ending the day by easing tension.

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Why Finding the Best Time to Sauna Is Important

Finding the right time for a sauna is key. It’s not just about heat and steam. It’s about when your body gets the most from it. Timing can impact benefits like skin health and relaxation.

In the morning, some feel a sauna gives them an energy boost, like a strong coffee. But at night, it can help you relax. Your body has a circadian rhythm. This is a clock inside you that tells you when to wake up or feel sleepy. Aligning sauna sessions with this clock can optimize results. For skin, heat and steam open pores. They help remove impurities. This makes skin look healthier and more glowing.

Knowing how to use a sauna can make it fit what you want. Maybe you like to chill out at night or need a boost during the day. The best time for a sauna can be different for each person. It depends on what you want and how the sauna can make you feel better.

Best Time to Use the Sauna

Using a sauna in the morning or at night has varying effects on the body; let’s explore this difference in detail.


In the morning, a sauna can feel like rejuvenation and prepare you for the day. A traditional sauna makes you alert after a session. But an infrared sauna might leave you drowsy because your body temperature rises. It’s important to cool down for a relaxing experience and kickstart your day. Studies say a mist sauna boosts productivity and alertness during working hours. It’s safe to use a sauna first thing in the morning because of the thermoregulation effects on sleep. The recent research shows it’s beneficial, with combined effects offering both advantages and disadvantages.


A sauna in the morning makes you feel calm and ready for the day. It helps you do well and stay sharp. Saunas make your heart beat steady and reduce stress. The warmth and steam wake up your body and mind. This clears your thoughts and helps you concentrate better, making you more alert than coffee would, and without feeling tired after. It also makes your blood flow better, making you feel fresh and full of energy.

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Recommended Time and Duration

To enjoy a sauna in the morning, try it from 6 to 10 a.m. Change the time to match when you work. Start with 15 to 20 minutes. If you use the sauna a lot, you can slowly stay longer as you get used to the warmth.


Using the sauna for too long can make you sleepy. An infrared sauna might make you drowsy. You may need to wake up earlier to accommodate a morning session, which could disrupt your routine.

Timing Tips for Sauna Routine

Begin with a fast shower to wash and open pores. Drink lots of water before and after the sauna to keep hydrated. Do some easy stretching exercises in your session to get your muscles ready. Slowly cool down after by taking it easy in a cool area.


When work seems to beat down by two in the afternoon, a nap sounds like heaven. But, an afternoon sauna session can reinvigorate you more. It’s like a lunch break that energizes and removes toxins from your body.

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Benefits of Afternoon Sauna Sessions

An afternoon sauna session is a perfect mid-day pick-me-up. Better than an energy drink with unhealthy ingredients. It boosts energy levels and increases circulation. This rejuvenates your entire body, relieves muscle tension, and enhances relaxation. It can improve your mood and productivity for the remainder of the day.

Recommended Time and Duration

Scheduling a sauna session from 1 to 4 p.m. gives the best results. You might need to change your lunch break. Aim for a duration of 15 to 30 minutes to let your body unwind and recharge.

Timing Tips for Sauna Routine

Maintain proper hydration by drinking water before and after the session. Incorporate stretching exercises to prepare your muscles for the heat and promote flexibility. A walk back to work adds further relaxation.


A sauna session at night can lead to a good night’s sleep. An infrared sauna is ideal as its heat pierces the body, increasing the production and release of melatonin. This helps maintain your circadian rhythm and get proper rest. For a night of essential sleep, keeping your sleep cycle in check is key. Improving the quality of sleep has been observed in athletes in a study conducted on sleep quality and thermoregulation. Increasing your temperature in the sauna and then decreasing it has a cooling effect on the body, reaching the ideal sleeping temperature. This light modulation can benefit the transition from wakefulness to sleep. It’s safe to wait after dinner to improve sleep and wake up refreshed.


A night sauna can maintain a healthy sleep-wake routine, helping you sleep better at night for the required number of hours. It helps get rid of the day’s fatigue and stress. For many, sleeping is the main reason to use a sauna at night. It improves sleep by reducing stress and anxiety, preparing the body for a restful night’s sleep. The heat and steam soothe sore muscles and alleviate tension, creating a calming atmosphere.

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Recommended Time and Duration

Plan your night sauna session between 6 to 9 p.m., not right before your regular bedtime to stay optimal. Maintain the duration at 15 to 20 minutes to not overdo it and dehydrate. You don’t want to go to sleep feeling extremely tired in the morning.


A change in your routine to accommodate a sauna session might take longer for you to fall asleep. A traditional sauna’s combination of heat and humidity might be disrupting to your sleep pattern.

Timing Tips for Sauna Routine

Ensure you are adequately hydrated after the session. Meditate before stepping into the sauna to get into the right mindset. Take a refreshing shower afterward with cool water.

Best Time to Use the Sauna at the Gym

Experts often advocate using the sauna after a workout. Studies show it can improve blood pressure, promote muscle recovery, and help you decompress and relax. But, hydration matters because you sweat. There’s a greater risk of dehydration. It’s important for athletes to stay hydrated with water and electrolytes before, during, and after workouts. If you have heart complications or preexisting conditions, don’t jump straight in. The stress on your heart from an intense workout plus a sauna might be too much. People with heart conditions should ask their doctor. They might advise to skip the sauna.

Factors to Consider for Best Time to Sauna

The ideal time for a sauna involves many factors. Consider your work-life balance, location, personal preferences, lifestyle considerations, and individual health and fitness goals.

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Personal Preferences and Lifestyle Considerations

What you like and how you live really matter when picking the best sauna time. If you love the morning or enjoy chilling out at night, make sure sauna time fits into your busy schedule when you have free time. It should match up with your daily routine.

Individual Health and Fitness Goals

A post-exercise sauna session can be beneficial to enhance athletic performance and recover from intense workouts. Scheduling in the evening may be more suitable for relaxation, stress reduction, and improved sleep. It’s important to reflect on your specific health and fitness objectives.

When Your Body Needs it Most

Another factor to consider when deciding the best time of day for a sauna is its intended purpose. For therapeutic purposes, like muscle soreness or injury recovery, your body may warm up and relax better after exercise, promoting healing. For cold or flu symptoms, a morning session when you’re more rested could be more effective.

When Your Schedule Permits

Your lifestyle and commitments are important in finding the best time of day for a sauna. Make time within your busy work schedule to relax and enjoy the experience, regardless of the hour. It’s perfectly fine to carve out time for yourself to support wellness through responsible sauna bathing.

Climate and Seasonal Variations

Your location’s climate and seasonal variations can impact the timing of sauna sessions. In colder climates, a morning sauna can warm your body, providing a comforting start to the day. An evening sauna session in warmer climates can be more enjoyable to unwind and cool down after a long day. Adjust your timing to match the weather patterns in your area.

Is It Safe to Use a Sauna Multiple Times a Day?

It’s generally considered safe for healthy people with no preexisting conditions to use a sauna twice a day. But, there’s a risk of dehydration. When you’re sitting and sweating, you’re not just losing toxins but also vital minerals and electrolytes. An imbalance in electrolyte levels can cause headaches, nausea, blood pressure changes, muscle cramps, and fatigue. If you’re not feeling well, it might be your nervous system reacting. Always replace fluids lost with plenty of water.

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The amazing and different benefits of a sauna can be enjoyed at various times of the day. It’s surprising how easy it is to incorporate a sauna session into your schedule. This is especially true if you have a personal sauna at home. Whether you’re looking to kickstart your day with energy or unwind before bed, there’s a perfect sauna time for everyone.


Is it better to sauna in the morning or night?

In colder climates, a sauna in the morning can warm your body, giving a comforting start to the day. An evening sauna session in warmer climates is more enjoyable to unwind and cool down after a long day. You should adjust your timing to the weather patterns in your area.

What is the best time to go to the sauna?

A study on heat therapy suggests that sauna use in the morning can improve mental acuity throughout the day. Using a sauna in the evening can improve sleep, as the body transfers from states of vigilance to relaxation, which is conducive to sleep.

Is it better to sauna before or after a workout?

Using the gym’s sauna before a workout can make you hot and sweaty before you even start. The timing is better post-workout, after a grueling session at the gym, when your muscles are yearning for TLC.

What is the best schedule for a sauna?

For a gradual transition, an enjoyable, and effective sauna experience, maximizing the benefits of each session for optimal results, incorporate sauna sessions into your routine regularly. A minimum of 1-2 sessions per week is good, but 3-4 is the ideal frequency.


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