How to Create the Perfect Sauna Routine

A sauna session can be as simple as sitting in the heat until you feel like leaving. But developing a structured routine can significantly enhance both the experience and the health benefits. The best sauna routine fits your lifestyle, respects your body's signals, and leaves you feeling refreshed and rejuvenated.

This guide walks you through creating a personalised sauna routine, from pre-session preparation to post-sauna recovery, helping you maximise the therapeutic benefits of your heat therapy practice.

Before Your Session

Timing Your Sauna

When you use your sauna matters. Consider these options:

• Morning sessions: Energising way to start the day; some find it helps with alertness
• Post-workout: Aids muscle recovery; wait 15-30 minutes after exercise to let your body begin cooling first
• Evening sessions: Promotes relaxation and can improve sleep when done 1-2 hours before bed
• Avoid: Immediately before bed (too stimulating), during peak energy hours when you have tasks requiring focus

Pre-Session Preparation

1. Hydrate: Drink 500ml of water in the hour before your session
2. Eat lightly: Avoid sauna on an empty stomach or immediately after a heavy meal; a light snack 30-60 minutes prior is ideal
3. Avoid alcohol: Never use the sauna while intoxicated or hungover
4. Shower: Rinse off before entering to remove lotions and oils
5. Prepare your space: Ensure towels, water, and any accessories are ready

The Traditional Finnish Routine

Finnish sauna tradition involves multiple rounds with cooling periods in between. This time-tested approach can be adapted for any sauna type.

Round One: Warming Up

• Enter the sauna when it's reached temperature
• Sit on lower benches initially
• Stay for 10-15 minutes or until you begin sweating freely
• Focus on deep breathing and relaxation

First Cooling Break

• Exit and cool down with a lukewarm shower or fresh air
• Traditional: cold shower, lake, or snow (work up to cold gradually)
• Rest for 5-10 minutes
• Sip water

Round Two: Deeper Heat

• Return to the sauna, perhaps moving to a higher (hotter) bench
• In traditional saunas, this is when löyly (steam) is often added
• Stay 10-20 minutes
• Your body will heat faster this round

Second Cooling Break

• Cool down again, potentially with cooler water than round one
• Rest, hydrate, enjoy the relaxed state

Optional Round Three

• For experienced users, a third round at maximum comfortable temperature
• Often the shortest round (10-15 minutes)
• Listen to your body—skip if fatigued

Infrared Sauna Routine

Infrared saunas work differently and typically involve longer, continuous sessions:

Standard Infrared Session

1. Preheat: Turn on 10-15 minutes before entering, or enter immediately and warm up with the sauna
2. Temperature: Set to 45-60°C based on preference
3. Duration: 30-45 minutes typically (beginners start with 20 minutes)
4. Activity: Read, meditate, or simply relax—the lower temperature allows more flexibility
5. Cool down: Rest at room temperature for 10-15 minutes

Unlike traditional saunas, infrared sessions don't typically involve multiple rounds, though some users enjoy a brief cool-down and a second session.

Post-Session Recovery

Immediate After-Care

1. Don't rush: Take time to cool down naturally
2. Shower: Warm or cool (not cold) shower to rinse off sweat
3. Rest: Sit or lie down for 10-15 minutes
4. Hydrate: Drink 500ml-1L of water; consider electrolytes after intense sessions
5. Light snack: If hungry, eat something light with protein

What to Avoid Post-Sauna

• Vigorous exercise immediately after
• Alcohol (contributes to dehydration)
• Large meals immediately after
• Extremely cold showers if you have cardiovascular concerns

Building Your Weekly Schedule

Consistency matters more than intensity. A sustainable 3x weekly routine will yield better results than daily sessions that become burdensome.

Optimising for Specific Goals

For Relaxation and Stress Relief

• Evening sessions, 1-2 hours before bed
• Moderate temperatures (traditional: 70-80°C; infrared: 45-55°C)
• Longer, gentler sessions
• Add aromatherapy with eucalyptus or lavender
• Practice deep breathing or meditation during session

For Muscle Recovery

• Post-workout, after initial cool-down
• Moderate to high temperatures
• Focus on areas of muscle soreness
• Include contrast therapy (heat followed by cold)

For Cardiovascular Health

• Regular frequency (4+ times per week shows best research outcomes)
• Traditional saunas at higher temperatures when tolerated
• Include multiple rounds
• Maintain the practice long-term

Tracking Your Progress

Consider keeping a simple sauna journal noting:

• Date, time, and duration
• Temperature used
• How you felt before and after
• Sleep quality that night
• Any notable effects

This helps you identify patterns and optimise your routine over time.

Your Personal Sauna Ritual

The best routines become rituals—something you look forward to that marks a transition in your day. Consider adding personal touches:

• A specific playlist or podcast for the session
• Particular breathing exercises or meditation practices
• A post-sauna skincare routine
• A designated relaxation space for recovery
• Herbal tea or specific post-sauna hydration

These small rituals transform sauna use from a health practice into a cherished part of your self-care routine.

For safety guidelines to keep in mind during your sessions, review our sauna safety tips. And if you're still choosing your sauna, our beginner's guide can help you find the perfect fit.