Morning or Evening: When is the Best Time to Sauna?

They say early birds get the worm, which early risers can attest to. But they also say that night owls are wise, so which is it? Is there really a “best time” to sauna that maximizes health benefits and delivers a superhuman boost to your body and mind?

In this guide we’ll look at some expert research on the topic and provide our insight on whether there truly is a best time to sauna. And the results are fascinating.

Ready to dive in? Let’s go.

Is it better to sauna in the morning or at night?

It’s better to sauna in the morning for mental clarity and focus. However, it’s better to sauna at night for a deeper, more restful sleep. At least that’s what the research suggests.

In reality, mornings and evenings both present unique benefits for sauna users. A morning sauna can be akin to a caffeine-free energy booster, enhancing metabolism and sharpening up your mind. Especially if you’re mixing in contrast therapy.

An evening sauna on the other hand, can serve as a natural stress reliever, aiding in sleep quality and overall relaxation. Hit the chill zone and unwind from a long day. That sounds nice, doesn’t it?

Personally, I’m an evening sauna user myself. It’s a perfect way to end my day and ensures I’ll get a restful sleep. Go team night owl!

4 benefits of sauna in the morning

According to several studies, starting your morning with a sauna session can set the stage for a productive day. It stimulates your body and mind, leaving you refreshed and ready to tackle the day’s tasks with renewed energy and positivity.

Here are 4 other benefits of using a sauna in the morning:

  1. Kickstart your metabolism: An early sauna session can stimulate your metabolism, helping your body to burn calories more efficiently throughout the day
  2. Boost mental clarity: The heat stress from a sauna can boost the production of brain-derived neurotrophic factor (BDNF), promoting mental clarity and cognitive function
  3. Enhance mood: Sauna use can trigger the release of endorphins, our body’s “feel-good” hormones, setting a positive tone for your day
  4. Improve skin health: Morning sauna sessions open your pores, aiding in the removal of impurities and leading to clearer, healthier skin
Sauna in the morning - woman sitting in robe looking out window

4 health benefits of sauna at night

Similar to sauna in the morning, incorporating a session into your evening routine can serve as an effective way to enhance your body and mind.

Evening sessions not only aid in stress relief and sleep promotion but also contributes to physical well-being through enhanced muscle recovery and detoxification:

  1. Induce relaxation: Spending time in a sauna in the evening can help your body produce more serotonin, a hormone that helps you relax and feel less stressed
  2. Promote better sleep: Saunas can help your body make more melatonin, a hormone that regulates your sleep. More melatonin means you’re more likely to have a good night’s sleep
  3. Aid muscle recovery: After a day of physical activity, a sauna can help soothe sore muscles. The heat increases blood flow to the muscles, speeding up recovery and reducing aches
  4. Enhance detoxification: Your body naturally tries to detoxify itself by removing waste products. The heat from a sauna makes you sweat more, which can help your body get rid of these waste products faster
Sauna at night

What is the best sauna schedule?

The best sauna schedule is largely subjective, depending heavily on personal factors like lifestyle, fitness level, and health status. Yet, this individual variation doesn’t discount the valuable insights science provides to guide us towards an optimal sauna experience.

Research into sauna usage reveals an intriguing interplay between body temperature and circadian rhythm. According to a study published in Complementary Therapies in Medicine, human body temperature follows a circadian rhythm, typically peaking in the late afternoon or early evening.

Aligning sauna sessions with this peak may enhance the detoxification process, leading to a more fruitful session.

Expert insights on the best sauna schedule

Dr. Rhonda Patrick, a biomedical scientist and expert in nutritional health, underscores the role of heat stress in sauna sessions.

She suggests, “Exposing your body to heat stress through sauna use raises your core body temperature, stimulating a variety of beneficial changes in your body. These include increased endurance, prevention of muscle atrophy, improved insulin sensitivity, and better cardiovascular health.”

Practical sauna schedule considerations

In practical terms, a sauna schedule might look like this:

  • Aim for 2-3 sessions per week
  • 15-30 minutes
  • 150-175°F (65-80°C) for a traditional dry sauna or 122-140°F (50-60°C) in an infrared sauna

If you’re using the sauna for muscle recovery, consider a session after your workout. If relaxation or sleep improvement is your goal, an evening sauna could work best. Remember, staying hydrated before, during, and after your sauna session is crucial.

While there’s no universally ideal sauna schedule, the key is to listen to your body and tailor your sessions according to your needs, while taking into account the scientific insights available.


In conclusion, determining the best time for a sauna is less about universally accepted norms and more about being attuning the session to your personal rhythm and needs.

So, whether you’re an early bird seeking a refreshing start or a night owl yearning for a restful conclusion to the day, remember: the sauna is your wellness ally, ready to harmonize with your unique rhythm and lifestyle, turning every moment into a symphony of relaxation and rejuvenation.

A message from Sauna Squad

We hope we’ve provided some value in your research. But if you have any questions or concerns, hit us up on Instagram @thesaunasquad or feel free to fire us a message on our contact page.

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