The collaboration of years of scientific research studies and published journals on sauna use ubiquitously agree that using a sauna 3-4 times a week will impact the body in clinically significant positive ways. Furthermore, the more you use your sauna the better the results will be for long term health. There are exceptions to this rule in specific instances, but in general there seems to be a direct correlation between the amount of time that an individual spends in their sauna with overall health.
This means that for the seasoned sauna user they are spending significant amounts of time inside their sauna. Taking time out of your daily life to ensure that you are maintaining optimal health is important. So how can you maximize your time spent in the sauna?
Below you will find a few suggestions for how you might best spend your time in the sauna to maximize physical, mental, and emotional health as well as some considerations for time of day, energy levels, and for what might be going on in your personal life.
Additionally, if you are like many avid sauna users, after a while you may be wondering what to actually do while you bask in the warmth of your sauna. This article will cover activities to pass the time in your sauna, as well as to maximize your time in your sauna for your health and personal life goals.
What Are Some Considerations When Deciding What to do in Your Sauna
- Time of Day
- Energy Levels
- Health Goals
- Work/Life Stress
- Sleep
- Mental Clarity
- Restlessness
- Skin Health
Before deciding what you will do during a particular sauna session you will want to consider a few factors. Namely, the time of day that you are taking a sauna, and what your particular goals are in taking a sauna at that time and day.
Morning to midday sauna sessions may involve more activity such as gentle stretching, and some additional robust breath work to wake the body’s system up. Evening sauna sessions should be designed to relax the nervous system in preparation for a good night’s sleep. For example, an evening sauna session may involve a meditation session, yoga nidra, or listening to bedtime stories on your speakers.
No two days are alike and neither will two sauna sessions. Some days you will be eager to get into the sauna, while other days it will feel like you are dragging your feet to make it happen at all. Some days you may decide to focus on your skin health and spend most of the time in your sauna dry brushing, and exfoliating. Other days you may simply want to lay down, zone out, and listen to your favorite podcast.
If you are living with particular injuries then you may want to consider exposing those injuries more directly to near infrared heaters (if you have a full spectrum infrared sauna), or laying on the bench in ways that foster the healing of your injury.
After a stressful day of work if you are looking to turn your mind off and zone out, you may just want to lay down on the bench and listen to an audio book. It is important to pay attention to your personal needs each time you decide to use your sauna.
Before stepping into your sauna assess your own energy level and goals for that particular sauna session.
Suggestions For What To Do During Your Sauna Session
Morning Sauna Sessions:
- Energizing Music
- Gentle Stretching
- Robust Breathwork
- Informative Lectures & Podcasts
- Intention & Focus For the Coming Work Day
- Skin Care
- Creativity Preparation
Morning to midday sauna sessions should serve to energize your mood and body. This may mean different things for different people, but generally speaking, you want to capitalize on your time in your sauna to set yourself up for a successful day.
This may include putting on energizing music while you stretch gently. Some spinal twists, neck stretches, and hamstring openers can feel lovely in the sauna. You may want to accompany this with some breathing exercises to energize your nervous system for the day.
If you are in school or studying a specific subject your sauna session can be a great time to listen to lectures or audio books that require your attention.
On days when you have an event coming up, your time in your morning sauna session can be spent setting intentions for the day and visualizing a positive outcome for your important meeting, event, or other engagement.
A morning sauna session can be an excellent opportunity to follow skin cleansing protocols in a very measured and specific way. You can read the full article on dry brushing and exfoliating in your sauna for all of the details.
Totonou is a real state of being that can follow a sauna session. Totonu is a Japanese word for a state of being that is both relaxed, and yet also coupled with clarity. If you need to write a paper for school, a screenplay, get into the lab, or whatever creative activity you may have on the agenda, a sauna can be a poignant means of preparing for this.
If you have not slept well and you are taking a sauna in the morning then you may want to consider using this time to engage in some of the evening sauna protocols such as NSDR (non-sleep-deep-rest), yoga nidra, or simply laying down with your legs up the wall.
Morning sauna sessions can end with some contrast therapy such as getting into a cold plunge or cold shower to help wake you up for the day.
Evening Sauna Sessions:
- Meditation
- Yoga Nidra
- NSDR (non-sleep-deep-rest)
- Relaxing Podcast or Audio Book
An evening sauna session should be dedicated to preparing you for the best possible sleep. Since saunas can be relaxing in nature, lean into this aspect by using a variety of tools that will help enable deep states of rest.
While you find a comfortable laying down or seated position you may want to put on your favorite guided meditation on the Bluetooth speakers while you sink into relaxation. Meditation without sound can also be soothing and effective in the sauna.
If you enjoy Yoga Nidra or NSDR, playing your favorite recording can help send you into states of deep relaxation that will set you up for an excellent night of sleep.
Even an audio book that is not learning centric (opposed to what you may have done in the morning) can also be a wonderful way to spend your evening sauna session.
Your evening sauna session can end with a warm shower instead of cold exposure. If you can find a way to slip into comfy clothes for bed as soon as possible afterwards the dropping of the body temperature after your sauna session may improve the quality of your night’s sleep.
Hydration, Re-mineralization, and Nutrition For Sauna Users
Whether you are taking your sauna in the morning, evening, or both you will want to make sure that you stay well hydrated throughout the day. This means that you do not just need to take in significant water right before, during or after your session, but rather continue to drink healthy fluids throughout the day so that your body has time to properly absorb them.
There are many different ways to pass the time in your sauna and improve many aspects of your life. From physical health to creativity, saunas can set you up for a successful day, or night.
Please be advised that if you plan to play music, listen to an audiobook, podcast, or meditation on the Bluetooth speakers that you do leave your phone outside of the sauna so that it does not overheat.
If you are feeling sleepy before your sauna session do not set the timer for longer than 20 minutes. That way if you fall asleep during your sauna session the sauna will automatically turn off, and you will not overheat.
If you are wondering if sauna bathing is for you, remember that it is best to always consult a medical professional.
