From simple relaxation to detoxification, muscle recovery, better sleep, and more - the benefits of sauna therapy are multifaceted and well-documented. However, there are many nuances that go into unlocking all these benefits. One of those is timing.

So when is the best time to use sauna? Let us make one thing clear: there is NEVER a wrong time to support physical and mental well-being through sauna therapy! What matters most is you’re getting regular sauna sessions.

That being said, the best time to sauna will depend on your specific health goals and lifestyle. Some say using the sauna first thing in the morning is the best way to start your day, while others say you should end the day with a sauna session.

We’ll cover all this and more to leave you with a clear understanding of when to use sauna therapy - including some of the best use cases: when you’re sick, stressed, sore, and more.

Above all else, though, you just need to be consistent in your sauna frequency. That’s why we encourage you to invest in your home and health today at Nordica Sauna, where you gain access to the best sauna brands at unbeatable prices. 

Whether you want an outdoor sauna for sale or indoor sauna for sale, we have the perfect match ready to ship your way! Take the next step today.

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Is There Really a Best Time of Day to Use Sauna Therapy?

While there isn’t a bad time to indulge in a relaxing, rejuvenating sauna session, timing does play an important role in helping you make the most of this experience. 

It really just comes down to aligning the benefits you’re seeking with the best time of day to use sauna therapy. This requires an understanding of the body’s natural circadian rhythm - which dictates how you think and feel over the course of a day.

Think about it like this - if you want to use a sauna in a manner that gives you a jolt of energy so you can start the day on the right foot, it wouldn’t make sense to sauna in the evening. Conversely, you wouldn’t sauna in the morning if your goal is relaxation - you’d do it at night.

So, when is the best time to use sauna?

When is the Best Time to Use Sauna? Weighing All Your Options

There are so many different times of day you can benefit from sauna therapy - and there are even more unique scenarios that present a good opportunity to relax and unwind in the sauna.

We’ll weigh the pros and cons of using the sauna in the morning, afternoon, and evening to help you determine the best time of day to use sauna therapy. Then, we’ll share a few of our favorite instances of sauna usage.

Morning

The way you start your morning sets the tone for the rest of the day, which is why hopping straight into the sauna is so powerful. This is one of the best ways to boost alertness or create a relaxed, clear-headed mindset to carry you through the day.

This approach will jumpstart your circulatory system as the heat causes blood vessels to dilate. It improves blood flow which brings oxygen and nutrients throughout your body where they’re needed most.

This can enhance mental clarity, helping you focus without the jitters of caffeine. You may find that a 20-minute sauna session can replace your morning coffee! Plus, heat exposure will release endorphins and elevate your mood. 

Afternoon 

We all have those afternoon lulls where we need a pick-me-up to push through the rest of the day, especially if you have stuff to do after you clock out of work.

If you can make the time for it, an afternoon sauna session is a great way to reset both body and mind. The heat will kick your body’s detoxification process into gear which can help dispel the sluggishness often associated with midday fatigue.

Those who work a job where they sit for long periods, or on the other end of the spectrum, engage in physical labor, will find that the session can counteract stiffness, enhance blood flow, and reduce muscle fatigue. It just takes 10-20 minutes to feel the difference!

Evening

While you could make the case for morning and afternoon sauna sessions, we have to be honest…nothing beats ending your day in the sauna.This is our personal opinion on the best time of day to use sauna therapy.

It makes sense when you think about it. Most people rely on the sauna for relaxation, and you can use your 15-30 minutes of heat exposure to unwind, calming a racing mind and tense body.

The rise in core body temperature followed by a gradual cooling afterward can help the body transition into a sleep-ready state. You’ll sleep more soundly and wake up the next day refreshed and ready to do it all over again.

Evening sauna sessions are best kept to around 20 minutes so you don’t feel overly heated or energized right before bed. Dim lighting and a calm setting take this a step further, helping ease you from the hustle and bustle of daytime to the peace and serenity of nighttime.

Before or After a Workout

Beyond the best time of day to use sauna therapy, there are a few specific situations that are better suited for it. You can time your sauna session around your workout, for example.

One question we see asked a lot is when is the best time to use sauna, before or after workout? There are pros and cons to each approach. Using the sauna before your workout can warm your muscles and prime them for exercise.

However, we feel the best time for sauna therapy is actually post-workout. This eliminates the concern of dehydrating yourself before you get moving. 

It also supports your body’s recovery process. Enhanced blood flow - which is a common benefit of heat exposure - reduces lactic acid buildup, in turn alleviating soreness and minimizing stiffness. 

When You’re Sick

Let’s face it, being sick sucks - but it does happen to be the best time to sauna in some cases. So, why is sauna good for a cold? There are a few reasons.

First and foremost, the heat can alleviate nasal congestion, opening respiratory pathways so you can breathe clearer. It can also stimulate mild immune responses, as the elevated body temperature resembles a fever. This basically kicks your body’s healing process into gear.

There is a caveat here, though. Sauna use isn’t recommended if you’re experiencing a fever, as it may make matters worse. There’s always the concern of dehydration, too, which is already elevated when sick. Keep temperature and duration moderate. Drink plenty of water, too.

When You’re Stressed

It’s no secret that saunas help relieve stress. Anytime life starts to feel a bit overwhelming, take some time to center yourself in the sauna - you’ll feel that heavy weight lifted off your shoulders!

The soothing heat creates an environment conducive to relaxation and encourages mindfulness. While you chill out you can focus on breathing or better yet, do some meditation.

Heat exposure also releases endorphins for a natural “feel-good” effect that can ease anxiety and promote mental clarity. Sauna use is the best way to end a long day or ground yourself in times of heightened stress, as it offers a safe space for mental detachment and recalibration. 

When You’re Sore

We touched on the benefits of sauna before/after exercise already, but soreness can also be the result of daily strain or physical labor. It can caused by stress building up tension in your muscles.

Sauna therapy promotes blood flow to sore, damaged muscle fibers. This delivers oxygen and nutrients to jumpstart the body’s healing process, helping you ease stiffness and get back to feeling as good as new.

Many rely on regular sauna usage to combat the symptoms of arthritis for this exact reason. But no matter why you’re feeling sore, sauna can help.

There is Never a Wrong Time to Use a Sauna!

We said it at the start of this conversation on when to use sauna therapy and we’ll say it again - there is never a bad time to indulge in the relaxing, restorative environment only a sauna can offer. This is part of what makes it so great. 

Sauna therapy is far more flexible than any other healing modality at your disposal. It’ll be there for you whenever you can make the time for it, whether for stress, soreness, detoxification, or anything in between.

More Advice on Maximizing Sauna Benefits

You should have a better understanding of when to use sauna therapy now, but as we said from the start, this is only one aspect of maximizing the sauna benefits. We want to share a few more tips on making the most of every session below. 

Preparing for Your Sauna Session

You are probably well aware that saunas induce sweating, which is part of where the benefits come from. This is also where the risk of dehydration arises from, though.

Drink plenty of water before your sauna session, ideally, with electrolytes infused. Conversely, steer clear of caffeinated beverages if possible as these will dehydrate you. You’ll want to follow up with rehydration strategies after the sauna session as well.

Duration and Frequency

Understanding how long should you stay in sauna and how often to sauna are more important than finding the best time to use sauna. No matter what types of saunas you’re using, you need to be consistent and safe.

We recommend beginners start with short sessions of 10-15 minutes. You can ramp up as you get used to the heat with sessions as long as 20-30 minutes. If you ever feel overheated or lightheaded, you should get out.

2-3 sauna sessions per week can provide noticeable benefits for general wellness. But those with more targeted goals, like post-workout recovery or stress relief, might find daily use beneficial. Just keep sessions brief to avoid potential heat fatigue.

Mindfulness Practices During Sauna

Rather than twiddling your thumbs for the duration of your session, this is a great opportunity to practice mindfulness and really reap all the relaxation benefits saunas have to offer. Here are some ways to enhance the experience:

• Focus on Your Breath: Deep, controlled breathing enhances relaxation and regulates body temperature. Start with a slow inhale through your nose, hold briefly, and exhale slowly through your mouth. 
• Progressive Muscle Relaxation: Start from your toes, gradually tensing and releasing each muscle group as you work up your body. This technique tunes you into areas holding stress and promotes full-body relaxation.
• Visualize Calm Scenarios: Imagine a peaceful scene or visualize warmth and relaxation spreading through your body. This strategy pairs well with breath control and progressive relaxation.
• Embrace Silence or Enjoy Soft Music: Choose based on your mood and goal. Silence is often best for mindfulness, while ambient sounds can help with emotional release and mental relaxation.

There are no right or wrong answers about how you enjoy your time in the sauna. Some even use the space to stretch and do yoga, others listen to podcasts to learn something.

Post-Sauna Care

So much emphasis is placed on the sauna experience itself, but the things you do immediately after are just as important. 

Instead of immediately jumping into a cold shower, let your body cool naturally for a few minutes to avoid shock to your system. As touched on earlier, replenish lost fluids through electrolyte-infused water.

 

Our blog has more resources on topics like the best infrared sauna for home, infrared sauna vs dry sauna, sauna while fasting, infrared vs steam sauna, are infrared saunas worth it, barrel sauna vs square sauna, are infrared saunas safe, red light therapy vs infrared sauna, and more.

At this point though, it’s time we wrapped up our guide on the best time to use sauna therapy with a few parting thoughts.

Wrapping Up Our Guide on When to Use Sauna Therapy

So, when is the best time to use sauna therapy? In closing, there is never a bad time to indulge in a rejuvenating sauna session. It all depends on your goals and lifestyle. Anytime you have the opportunity to enjoy your sauna, go for it!

Morning sessions can invigorate, while evening use offers deep relaxation. You can also choose the best time to sauna based on how you’re feeling - sore, stressed, fatigued, etc.

Just remember - whether you want an indoor vs outdoor sauna, Nordica Sauna is your trusted retailer for all the top brands and sauna sizes at the lowest sauna prices online. With world-class customer service every step of the way, what more could you ask for?

We’re committed to helping you elevate your home and health simultaneously with the selection we’ve curated. You can rest assured you’re getting the durable, safe, and stunning solution you deserve when you shop with us, including models from:

• Auroom sauna
• Dundalk Leisure Craft saunas
• Finnmark sauna
• SaunaLife saunas
• Golden Designs saunas
• Sunray sauna
• Almost Heaven sauna

You can also leverage our sauna buying guide or customer support team for guidance on which style is right for you. From a traditional sauna for sale to infrared sauna for sale, hybrid sauna for sale, barrel sauna for sale, and everything in between, we’ve got you covered.

With our price-matching policy, free shipping, hassle-free financing, and the ability to use HSA/FSA funds, you can invest in a home sauna today without the financial stress. We’ll work together to make this purchase feasible.

So, get in touch today for more guidance on choosing the optimal sauna for your unique needs. We can also share more specific insights on when to use sauna therapy! Take the next step below by finding your perfect size:

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