Whether you're completely new to saunas or already a fan of the heat, one thing is certain: there's no single "correct" way to build a sauna routine. It all comes down to what feels good, what fits your lifestyle, and what your body responds well to. Some people sauna daily, others once a week — both can be beneficial. It’s less about perfection and more about consistency.
Start Where You Are
If you're just getting started, begin with shorter sessions — around 10 to 15 minutes — and see how your body reacts. Traditional saunas (typically 80–100°C) heat you from the outside in, so they can feel intense. Infrared saunas work differently, heating your body directly at lower temperatures (around 50–60°C), which allows for longer sessions — sometimes up to 45 minutes.
The key is to ease in. You don’t need to “push through” the heat. Your body will adapt naturally over time.
How Often Should You Sauna?
There’s no strict rule here either. Some studies suggest that 3 to 4 sessions per week may offer the best cardiovascular and longevity benefits. One Finnish study found that those who used saunas four to seven times a week had a lower risk of heart disease, stroke, and even dementia.
But even once or twice a week can still help with relaxation, muscle recovery, and stress reduction. The best routine is the one that fits into your life regularly.
Different Goals, Different Approaches
What you're hoping to get out of your sauna time might shape how you use it:
- To unwind after work: Evening sessions can help lower cortisol and prep your body for sleep.
- For muscle recovery: Use the sauna after exercise to support circulation and reduce soreness.
- For immune support: Aim for more frequent use — three or more sessions per week — and consider pairing it with cold exposure.
You can also try cycles: alternating 15 minutes in the sauna with a cold plunge or shower, then repeating. This contrast method is popular in Nordic countries and shown to boost circulation and reduce inflammation.
Simple Tips for a Smooth Sauna Practice
- Hydrate well before and after. Sauna use increases fluid loss through sweat.
- Don’t sauna on a full stomach, but don’t go in starving either.
- Cool down gradually — a cold rinse or open-air rest can help your body return to baseline.
- Take note of how you feel. Lightheadedness, dizziness, or discomfort means it’s time to step out.
Listen to Your Body, Not a Rulebook
There’s no gold standard or fixed rule when it comes to sauna routines. What matters most is how you feel during and after. Do you sleep better? Feel more relaxed? Notice your mood lift? That’s your body’s way of saying it’s working.
So try a few approaches, experiment with timing and frequency, and create a rhythm that fits your life. Whether it’s five quiet minutes after the school run or a full 30-minute weekend ritual, your sauna routine should be as personal as your wellness journey.