When is the Best Time of Day to use a Sauna

A sauna session is always delightful no matter the time of day or night, but an early morning or late-night session is especially blissful. Plus, you can squeeze many more health benefits out of each session by timing your sauna just right.

So, what’s the best time for a sauna? While there are no official research studies that exclusively explore this question, experts generally agree on a few things.

• It’s best to have a sauna session after a workout rather than before.
• Have a sauna session before a massage for the best results
• You should spend 8 to 20 minutes in a sauna to avoid dehydration.
• First-time sauna users should spend no more than 10 minutes in the heat.
• One study showed that taking a mist sauna in the morning can help improve daytime performance, increasing alertness and productivity.

However, if you go into a sauna stressing over the timing, temperature, and stuff like that, you’re completely missing the point. The goal of a sauna session is to relax. Once you understand the general guidelines below, you’ll be free to enjoy your sauna whenever you like, as often as you wish.

Best Time for Sauna: How The Finns Do It

With a sauna culture dating back over 2,000 years, the Finns know everything about enjoying sauna sessions. It’s interesting to note that most Finns take a sauna session whenever they can, especially in the city where shared saunas require scheduling.

Out in the countryside, where traditional wood-fired saunas are still the norm, most families enjoy a shared sauna session in the evening when it’s easier to do the preparations. The process of heating the sauna, gathering towels, and sometimes chopping wood can be time-consuming, so the evening makes sense.

After all the stress and exhaustion of the day, an evening sauna session helps everybody unwind and relax before sleeping.

Some people enjoy a sauna daily, but it’s more common to have a session once a week on the weekend, often on Saturdays. That’s because saunas are a social event in many countries, including Finland, Estonia, Turkey, Germany, Japan, and even parts of the United States.

Unlike the modern notion of a sauna as a private health activity, the traditional sauna is a whole experience. You and your family and friends enjoy a meal before and after the session, take turns alternating between the heat and cooling off, and generally talk and have fun. Often, it’s enjoyed in the nude and with plenty of beer or cider too!

Best Time for a Sauna: Morning or Evening?

Both morning and evening sauna sessions have their unique advantages. We suggest trying both to experience their benefits before deciding which is best for you.

Benefits of a Morning Sauna

Starting your day with a revitalizing sauna helps you stay focused and full of energy throughout the day. It jumpstarts your brain and physiological functions, according to one study conducted in Japan.

• Energizing Start: Starting your day with a sauna session can help wake up your body and mind. The heat boosts circulation, which can leave you feeling energized and ready to take on the day.
• Mental Clarity: A morning sauna helps to clear your mind, providing a peaceful and focused start. Some people swear by a sauna session to improve their productivity and mental sharpness throughout the day.
• Increased Endorphins: A sauna in the morning may help release endorphins, the “feel-good” hormones that put you in a positive mood. It’s a natural way to set a happy tone for the rest of your day.
• Detox and Refresh: Sweating first thing in the morning helps flush out toxins, giving you a fresh and rejuvenated start. For those who feel sluggish or stiff in the morning, this can be a game changer.

Unlike traditional wood-fired saunas that require hours of preparation, modern electric infrared saunas allow you to enjoy an easy, stress-free experience even in the morning. If you’d like a first-class home sauna at some of the best prices, check out these top sellers.

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Now that you've seen our top sauna picks, let's delve deeper into the different types of saunas available and explore their unique features and benefits.

If you’re feeling brave, try a sauna cold plunge routine in the morning after your workout. You’ll feel unstoppable the whole day, with your brain feeling clear and focused. Health experts also think the sauna cold plunge routine may help protect against metabolic diseases (including obesity) and boost immunity, among other health benefits.

Benefits of an Evening Sauna

Unlike a morning sauna, an evening sauna is calming, deeply relaxing, and perfect for dissolving the day’s stress and anxiety. After a long day, an evening sauna session can help release the tension from your muscles and joints, providing deep relaxation and related benefits.

• Deep Relaxation: The heat soothes aches and pains, making it an excellent way to unwind after work or exercise.
• Better Sleep: Evening saunas promote deeper, more restful sleep. The heating and cooling effect encourages the production of melatonin, the sleep hormone, helping you fall asleep faster and stay asleep longer.
• Social Connection: Evening saunas are perfect for bonding with family and friends. You can unwind together, talk about your day, and enjoy the ritual of relaxing together.
• Stress Relief: Many people find the evening the most stressful part of their day. Sauna sessions help melt away the stress, leaving you in a more peaceful state of mind.

If you’re more of an evening sauna person, our Finnmark FD-4 sauna may be your best bet. This infrared sauna provides full-spectrum heating at 95-99% energy efficiency. You can enjoy all the health benefits of an infrared sauna, such as relief from inflammation and joint stiffness, without worrying about energy bills.

Verdict: The Best Time To Take a Sauna Is up to You!

Ultimately, there is no “wrong” time for a sauna session. It all depends on what you’re looking for—an energetic start to the day or a peaceful wind-down before bed.

Most people fall into one of the two categories. Traditionally, the best time to enjoy a sauna is when you want one. How about you try experimenting with evening and morning sauna sessions to see what works best for you?