Best Times of Day for Sauna Use

Infrared Saunas have become a popular worldwide wellness trend due to their various proven health benefits, such as detoxification, improved circulation and cardiovascular health, stress relief, and skin rejuvenation.

While any time of day can be beneficial for infrared sauna sessions, there are certain times when sessions may provide you with the best results. In this article, I’ll explore the best times of day to use an infrared sauna based on your goals and lifestyle.

1. Morning: Start Your Day with a Boost

Ideal For: Boosting circulation, increasing energy, and improving mood.

Using a sauna in the morning can give your body a jump-start to the day. The heat from the sauna helps increase blood flow, improving circulation and oxygen delivery to your muscles and organs. This can help you feel more awake and alert. It also helps loosen up your muscles, which is especially helpful if you wake up with stiffness or tension.

Other benefits of a morning sauna session are boosting metabolism, promoting mental clarity, improving mood by boosting endorphins, and helping prepare you for a productive day ahead. This time of day is most common with our sauna customers.

2. Midday: A Perfect Lunch Break Reset

Ideal For: Reducing stress, clearing your mind, and improving focus.

If you’re looking for a midday break to recharge and refresh, a sauna session can be the perfect option. Taking a sauna break in the middle of the day can help you clear your mind and relieve stress. This allows you to step away from work or other commitments, unwind, and return to your tasks with improved focus and energy. Keep in mind though that ideally sauna sessions should be before eating a meal so your body is not working on digestion while you do your healing in the sauna.

Infrared sauna sessions are also proven to promote relaxation and reduce anxiety. A midday session can help you destress, lowering your cortisol levels, which might be elevated after a busy work morning. Whether you’re dealing with a tight deadline or handling multiple responsibilities, a sauna session can provide you with a mental reset that will help you finish the day strong.

3. Pre or Post-Workout: Endurance Boost or Recovery Session

Ideal For: Muscle recovery, improved flexibility, and reduced soreness.

Using an infrared sauna before or after a workout is one of the best times to experience its full benefits. When used as a pre-workout session, you will get an endurance boost to enhance your fitness and if used post-workout,you will promote muscle relaxation, reduce inflammation, and help reduce soreness by increasing blood flow to tired muscles. This aids in delivering more oxygen and nutrients, which helps in muscle recovery. You’ll likely feel less stiff after a workout when you combine it with a sauna session.

Additionally, infrared heat can help release lactic acid that builds up in your muscles during physical activity. This can enhance flexibility and prevent injuries from overuse. Many athletes and fitness enthusiasts use saunas as part of their pre and post routine to increase performance and to ease any post-workout discomfort.

Infrared Saunas are Ideal for post workouts

4. Evening: Relax and Unwind Before Bed

Ideal For: Stress relief, improved sleep, and relaxation.

Evening sauna sessions are ideal for winding down after a long day. The heat in a sauna promotes relaxation by calming the nervous system (triggering our parasympathetic nervous system state) and encouraging the release of endorphins, the body’s natural “feel-good” hormones. This relaxation effect can help you transition from your day’s stress into a peaceful, restful state.

Using an infrared sauna before bed can also improve your sleep quality. The process of gradually cooling down after a sauna session can signal to your body that it’s time to sleep, mimicking the body’s natural circadian rhythms and promoting the release of melatonin, the hormone that helps regulate your sleep cycle, which may aid in falling asleep faster and enjoying deeper sleep.

Tips for Maximizing Your Infrared Sauna Experience

Regardless of the time of day, there are a few general tips you can follow to enhance your sauna sessions:

Hydrate: Always drink plenty of water before, during, and after your session to prevent dehydration.
Start Slow: If you’re new to infrared saunas, start with shorter sessions and gradually work your way up to longer sessions.
Consistent Use: Regular sauna sessions, no matter the time of day, will yield the best long-term results. Consistency is key when it comes to experiencing the full health benefits.
Set the Right Temperature: Find the temperature that is most comfortable for you such as 100 – 140°F, but you can adjust it based on your preferences and heat tolerance.

Final Thoughts

Incorporating sauna therapy into your daily routine can provide a range of benefits and the best time of day to do your sessions depends on your goals, whether it’s to jumpstart your day, recharge in the middle, boost or recover pre or post workout, or wind down for better sleep. Experiment with different times of day to see which works best for your lifestyle and health needs. Remember, the key to unlocking the full potential of your sauna is consistency, and no sauna does this better than the High Tech Health Transcend® Smart Sauna with our Sauna Fitness Guide™. Whether in the morning, midday, evening, or after a workout, regular use of an infrared sauna can help you feel your best and support your overall wellness journey.

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