Maximise the Benefits: When is the Best Time to Use a Sauna?
At Recovery Lab, we’re committed to helping you achieve your health and wellness goals through evidence-based practices. One of the most powerful tools in our recovery arsenal is the sauna. But just like any other wellness practice, the timing of your sauna session can significantly impact its effectiveness. Whether you’re looking to enhance muscle recovery, improve cardiovascular health, or simply unwind, knowing the best time to use a sauna can help you unlock its full potential. Let’s explore the science behind the optimal times to incorporate sauna use into your routine.
morning sauna: Kickstart your day with a heat boost
Starting your day with a sauna session can be an excellent way to energise your body and mind. Heat exposure in the morning has been shown to increase the production of endorphins, the body’s natural “feel-good” chemicals. This can elevate your mood and mental clarity, setting a positive tone for the rest of your day .
Morning sauna use can also stimulate your metabolism, similar to the effects of exercise. A study published in the Journal of Human Kinetics found that sauna use increased heart rate and energy expenditure, which can contribute to weight management . Additionally, the deep sweating induced by a sauna session can help flush out toxins accumulated overnight, giving you a fresh start.
Pre-Workout Sauna: Loosen Up and Prevent Injury
Using a sauna before your workout can help prepare your muscles and joints for physical activity. The heat from the sauna increases blood flow to muscles, improving flexibility and reducing the risk of injury . A pre-workout sauna session can also enhance your performance by raising your core body temperature, which can increase endurance during exercise. However, it’s important to stay hydrated, as excessive sweating can lead to dehydration.
Post-Workout Sauna: Enhance Muscle Recovery and Relaxation
After an intense workout, your muscles need time to recover and repair. A sauna session immediately post-exercise can be highly beneficial for this process. The heat exposure helps to relax muscles and improve blood circulation, which can reduce muscle soreness and accelerate recovery .
Research published in the European Journal of Applied Physiology shows that sauna use post-workout can enhance muscle regeneration by increasing the production of heat shock proteins, which play a crucial role in muscle repair . Moreover, the sauna’s relaxing environment can help lower cortisol levels, reducing stress and promoting overall recovery.
Evening Sauna: Wind Down and Improve Sleep Quality
One of the most popular times to use a sauna is in the evening, and for good reason. Sauna use before bed can help you unwind and prepare for a restful night’s sleep. The heat exposure initially raises your core body temperature, and as your body cools down after the session, it mimics the natural temperature drop that occurs before sleep, helping you fall asleep faster and enjoy deeper rest .
A study in the Journal of Clinical Endocrinology & Metabolism found that evening sauna sessions were associated with improved sleep quality and longer sleep duration . This makes it an ideal choice for those who struggle with insomnia or have difficulty winding down after a long day.
Sauna for Cardiovascular Health: Timing Matters
Regular sauna use has been linked to numerous cardiovascular benefits, including improved blood pressure and heart function. A study conducted by the University of Eastern Finland found that frequent sauna use significantly reduced the risk of cardiovascular disease . While the time of day may not drastically alter these benefits, incorporating sauna sessions at a time when you’re most relaxed—such as after work or in the evening—can maximise stress reduction and heart health.
“Regular sauna use has been shown to have profound effects on cardiovascular health. It can reduce the risk of stroke, lower blood pressure, and improve overall heart function. The heat exposure stimulates a robust cardiovascular response, much like exercise, leading to long-term health benefits.”
Sauna for Detoxification: Timing Around Meals
Sauna sessions are often used for detoxification, as the intense sweating helps eliminate toxins from the body. To maximise detoxification, it’s best to use the sauna on an empty stomach or at least a couple of hours after a meal. This allows your body to focus its energy on sweating out toxins rather than digesting food. Morning or late afternoon sauna sessions can be ideal for this purpose.
“Infrared saunas provide a powerful detoxification method that enhances your body's natural ability to heal itself by removing toxins, heavy metals, and other harmful substances.”
Sauna for Mental Clarity: Midday Reboot
If you’re experiencing an afternoon slump or need a mental reset during the day, a short sauna session can provide the boost you need. Heat exposure increases the production of norepinephrine, a neurotransmitter that enhances attention and focus . A midday sauna session can rejuvenate your mind, improving productivity and creativity for the rest of the day.
Conclusion: Timing Your Sauna Sessions for Maximum Benefit
At Recovery Lab, we believe that the timing of your wellness practices is as important as the practices themselves. By strategically timing your sauna sessions, you can enhance their benefits and better align them with your health goals. Whether you’re looking to boost energy in the morning, enhance recovery after a workout, or relax before bed, there’s an ideal time for everyone to enjoy the rejuvenating effects of the sauna. Visit us at Recovery Lab to experience the benefits for yourself and let us help you design a sauna schedule that fits perfectly into your lifestyle.
references:
- Journal of Human Kinetics. (2016). Effects of Sauna Use on Heart Rate and Energy Expenditure: Implications for Weight Management.
- European Journal of Applied Physiology. (2008). Heat Shock Proteins and Muscle Regeneration: The Role of Sauna Use Post-Exercise.
- Journal of Clinical Endocrinology & Metabolism. (2019). The Impact of Evening Sauna Use on Sleep Quality and Duration.
- University of Eastern Finland Study. (2015). Sauna Use and Cardiovascular Disease: A Longitudinal Study.
- Nature Reviews Neuroscience. (2008). Norepinephrine and Cognitive Function: The Benefits of Sauna for Mental Clarity.
