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When is the Best Time of Day to use a Sauna - Secret Saunas

When is the Best Time of Day to use a Sauna

If you are thinking of purchasing a home sauna, asking as many questions as possible is an important part of the research process, including, when is the best time of day to use your home sauna. When and how long you use your home sauna can have differing effects on your body, so it is important to find out which time is best for your needs.

In general, the answer to the question of what time is best to use your home sauna is not only going to depend on what you are looking to get out of your sauna but also what type of sauna you have. Whether you have an infrared home sauna or a traditional home sauna, the time of day that is best will change because each type of sauna is best used for certain benefits. For example, because a traditional sauna gets significantly hotter than an infrared sauna, some experts suggest that these types of saunas provide the most benefits in the morning. Alternatively, if you have an infrared home sauna, because of the infrared light waves, some suggest that it is best used at night. Nonetheless, regardless of what type of sauna you have, one of the best times to use any home sauna is after a workout because it aids in muscle recovery and further promotes a healthy body. 

In this article, we will be covering the best time of day to use your home sauna including in the morning, night-time, and after your workout.

home sauna use

Using Your Home Sauna In The Morning

Picture this: you are waking up at the crack of dawn and all you see is the sun faintly peaking through the curtains. You know you have a full day of taking care of the kids or working ahead of you so you know you want to start your day right. What do you do? Hop in your home sauna of course.

One of the best times to use your home sauna is in the morning, especially if you have a traditional sauna. With a traditional home sauna, the increased level of heat compared to infrared saunas promotes wakefulness, which leaves you feeling more energized and productive. More specifically, a study was conducted in 2015 which compared the performance of participants who used a traditional steam sauna in the morning versus no morning sauna session. The results demonstrated that those who were in the sauna for at least 20 minutes had a lower heart rate, they were more relaxed, creative had better academic performance, and were more alert. In general, using a traditional sauna especially in the morning is a great way to start your day because of the relaxation and wakefulness you are sure to feel.

Using Your Home Sauna In The Evening

Alternatively, picture this: You have come home from a long day of work and have finished up with dinner and putting the kids to sleep. You want some time to wind down and relax by yourself. What do you do? Enjoy an evening sauna session.

Another perfect time to use your home sauna is in the evening after a long and tiring day. This is especially true if you have an infrared home sauna. There have been studies conducted that demonstrate that infrared light encourages the production of melatonin, which is a natural sleep promoting hormone. In fact, infrared light is sometimes used to treat sleep disorders. The infrared light that is used in infrared saunas is the ideal wavelength for promoting melatonin. Even more so, the heat produced by an infrared sauna often mimics our natural circadian rhythm where we are hotter through the day (or in the sauna) and then cooler at night (or after your sauna session). So as you cool down after your sauna session, you will feel primed for sleep. Of course, using your home sauna will naturally cause you to relax and destress, which is a perfect way to end off a long day.

Using Your Home Sauna After A Workout

Another super beneficial time to use your home sauna is after you have finished working out. Whether you work out in the morning, during your lunch break, or in the evening, by even spending a few minutes in your home sauna, your muscles will thank you! The intense heat from the sauna increases your blood circulation which allows for more oxygen to get to your body to replace your depleted cells. Your home sauna can help your muscle recovery because when your body is heated up, you will have relief from muscle pain and removal of lactic acid from muscles will be encouraged. In general, by ending your workout with a sauna session, you are able to recover from your intense workout more quickly and you will feel even better after.

In general, whether you are using your home sauna in the evening, the morning, or throughout the day, your home sauna can provide you tremendous physical and mental health benefits. Using your home sauna in the morning is fantastic if you have a traditional sauna because the steam and extreme heat helps you feel more awake and productive. Using your home sauna at night is perfect if you have an infrared sauna because the infrared light waves are known to encourage melatonin production which makes you have a long restful sleep. After a workout is another great time to decide to use your home sauna because the heat of a sauna will help with muscle recovery and reducing muscle pain. 

If you are interested in purchasing a home sauna, check out our award Winning Home Sauna Collection

If you have any questions, please feel free to reach out to our amazing customer service team at (844) 933-2021 or email us at

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Jasper Knight the Founder of Secret Saunas photographed in an Auroom Sauna in Estonia

About the Author

I'm Jasper Knight, the founder of During my travels through Finland and Scandinavia in 2018 I was introduced to the thrilling local ritual of taking daily hot saunas and then cooling off by plunging into the dark icy waters of a frozen lake. This experience was so fulfilling that it felt like an addiction. My desire to return to the forests and lakes of Northern Europe led me to set up Secret Saunas with the mission of bringing that authentic Finnish sauna experiences home.

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