When should you go to the sauna to maximize benefits?
A sauna is a small, wooden, heated room that is specially designed to make you sweat. The temperature of a sauna is typically very high, and the humidity can vary depending on the type of sauna. Some saunas are dry, while others, like steam rooms, have more moisture.
Sauna is a centuries-old practice, and people have been using it for relaxation, detoxification, and feeling better. But did you know that the timing for a sauna or when you use a sauna can make a big difference in how much you benefit from it?
In this article, we’ll explore some of the scientifically proven sauna benefits and will also answer the heated question of when to go to a sauna for maximum benefits.
Benefits of Using a Sauna
Sauna practice can offer a range of health benefits. Let’s understand the science behind the benefits of sauna in detail:
Improved Circulation and Heart Health
When you sit in a heated sauna, the effect of heat on the body results in vasodilation or expansion of the blood vessels. Widening the blood vessels improves blood flow, which is good for your heart and overall health.
A 2018 study published in the National Library of Medicine shows that the high frequency and duration of sauna lowers the complications of cardiovascular diseases. Another study suggests that saunas have a beneficial impact on blood pressure and can significantly lower blood pressure in hypertensive patients.
Stress Relief
Sitting in a sauna is similar to meditation as it helps you disconnect from the outside world and focus on relaxation. The soothing heat encourages you to focus on your breathing and be present in the moment.
The calm environment in the sauna allows your mind to relax and let go of stress and worries. Over time, regular sauna use can help improve your mental clarity and reduce anxiety. A 2023 study shows that sauna practice can improve brain relaxation and cognitive functioning.
People also reported better sleep with regular sauna sessions. In a 2019 study, about 84% of participants involved in the study reported sleep benefits of sauna use.
Muscle Recovery and Pain Relief
Improved blood flow from saunas translates to an improved supply of oxygen and nutrients to the muscles. An adequate supply of oxygen and nutrients helps in quicker recovery of the muscles. A 2020 study by Biology of Sport Journal shows that post-exercise sauna sessions can reduce muscle soreness and improve recovery.
Detoxification
Studies show that sweating detoxifies the body by releasing heavy metals and waste products from the skin pores. A sauna causes your body to sweat a lot, resulting in a detoxification effect. This process can improve your skin, making it clearer and healthier.
Best Time To Take A Sauna
The best time to use a sauna depends on your wellness goals from saunas. Let’s understand the best time for sauna practice for muscle recovery, detoxification, and relaxation:
Sauna Timing for Muscle Recovery
If your goal is muscle recovery, the best time to use a sauna is right after an exercise. The heat helps loosen tight muscles and reduces inflammation, making it easier for your body to heal.
Here’s how you can do it:
- After your workout, take a few minutes to cool down before entering the sauna.
- Spend about 10–20 minutes in the sauna.
- Since you will sweat a lot, drink plenty of water to stay hydrated for better outcomes
Sauna Timing for Detoxification or Relaxation
If you want to achieve mental relaxation from the sauna or use it for detoxification, the evening is the ideal time to step into a sauna bath. After a long, stressful day, spending time in a sauna can help you relax your mind and release tensions. The heat lowers your stress levels and prepares your body for a good night’s sleep.
Tips for Using a Sauna Safely
If you want to obtain the maximum sauna benefits and avoid any adverse effects, here are some tips for you:
- Stay Hydrated: Your body may lose a lot of water through sweating during a sauna. Drink water before and after using a sauna to replace the fluids lost through sweat.
- Don’t Overdo It: A typical sauna session lasts 10–20 minutes, and this duration is enough for most of the sauna’s benefits. Sessions longer than that can cause dizziness and dehydration because of excess heat.
- Know Your Limits: You need to understand that everyone’s response to heat is different. If you are sensitive to heat or have a medical condition, like heart problems or pregnancy, talk to your doctor before using a sauna.
Conclusion
Sauna is an excellent wellness technique for relaxing your mind, boosting recovery, and detoxifying the body through sweating. However, to obtain the desired benefits of a sauna, it is important that you consider the correct timing for sauna sessions.
If you plan to take a sauna bath for muscle recovery, the optimal time for recovery benefits is post-exercise. If your goal is to relax your mind and achieve mental clarity, you should schedule your sauna session in the evening. In addition to choosing the optimal time, following certain tips, such as staying hydrated and not exceeding the recommended duration, can help obtain maximum sauna benefits.
FAQs
- How long should I stay in a sauna?
The optimal time for a sauna session is between 10 and 20 minutes. A very long sauna session can lead to dehydration and dizziness because of excessive heat.
- How often should I use a sauna?
The frequency of a sauna depends on your wellness goals from this practice. For most people, 2 to 3 sessions a week are enough to obtain most of the desired benefits.
- Is it ok to use a sauna before exercise?
If you use a sauna before exercise, you may experience dizziness, dehydration, and weakness during exercise since the sauna relaxes your mind and creates a sense of calmness, which isn’t ideal for exercise.
