Best Time of Day to Sauna: Morning vs. Evening

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Written By: Timo
best time of day to sauna

Sauna has been a popular method of relaxation and rejuvenation for centuries, with numerous health benefits including improved circulation, stress relief, and detoxification.

But with busy schedules and varying personal preferences, it can be difficult to determine the best time of day to enjoy a sauna session.

In this article, we will explore the benefits of both morning and evening sauna sessions, and provide tips on how to properly prepare for a sauna experience.

Factors to Consider

When deciding on the best time of day for a sauna session, there are several factors to consider.

The first is your personal schedule and availability. If you are a morning person, a pre-work sauna session might be the perfect way to start your day energized and refreshed.

On the other hand, if you prefer to unwind in the evening, a post-dinner sauna session might be more enjoyable.

Another factor to consider is whether you plan on using the sauna before or after a workout.

Many people find that a sauna session before exercise can help loosen up muscles and improve performance, while a sauna session after exercise can aid in recovery and reduce soreness.

Finally, it is important to consider your sleep patterns and how a sauna session might affect them.

Some people find that a sauna session before bedtime can promote relaxation and improve sleep quality, while others may find it too stimulating and prefer a morning or afternoon session instead.

Morning Sauna Sessions

There are many benefits to enjoying a sauna session in the morning. One of the biggest advantages is improved circulation and detoxification. As your body heats up in the sauna, your heart rate increases and blood vessels dilate, promoting the flow of oxygen and nutrients throughout your body. This can help kickstart your metabolism and support the natural detoxification process.

In addition to the physical benefits, morning sauna sessions can also boost your mood and energy levels. The heat and steam of the sauna can help promote the release of endorphins, the “feel-good” hormones that can improve your mood and reduce stress. This can help set the tone for a positive and productive day.

Finally, morning sauna sessions can also enhance athletic performance. As mentioned earlier, the heat and steam of the sauna can help loosen up tight muscles and improve flexibility. This can make it easier to warm up before a workout, and can also help reduce the risk of injury.

Evening Sauna Sessions

While morning sauna sessions offer many benefits, there are also advantages to enjoying a sauna session in the evening. One of the most significant benefits is relaxation and stress relief. As the day comes to a close and you begin to wind down, the heat and steam of the sauna can help melt away tension and promote a sense of calm. This can be especially helpful after a long and demanding day, and can help you sleep better at night.

In addition to relaxation, evening sauna sessions can also improve sleep quality. As your body temperature cools down after a sauna session, it can signal to your body that it is time to rest. This can help promote drowsiness and improve the quality of your sleep.

Finally, evening sauna sessions can also reduce muscle soreness and inflammation. The heat and steam of the sauna can help increase blood flow to sore muscles, which can speed up the recovery process and reduce inflammation. This can be especially beneficial after a tough workout, and can help you feel better and more refreshed the next day.

How to Prepare for a Sauna Session

No matter what time of day you choose to enjoy your sauna session, it is important to properly prepare in order to maximize the benefits and ensure a comfortable and safe experience. Here are a few key tips:


It is crucial to stay hydrated before and after a sauna session. As your body heats up in the sauna, you will sweat profusely, which can lead to dehydration if you are not properly hydrated. To avoid this, be sure to drink plenty of water before and after your sauna session.

Pre-Sauna Meals

It is also a good idea to avoid eating a heavy meal right before a sauna session. A full stomach can make you feel uncomfortable in the heat, and can also increase the risk of dehydration. Instead, opt for a light snack or meal before your sauna session to keep your energy levels up without overloading your digestive system.

Sauna-Specific Clothing and Accessories

When it comes to clothing and accessories, less is generally more in the sauna. Tight or restrictive clothing can make you feel uncomfortable and overheated, so it is best to wear loose-fitting, breathable garments. In addition, you may want to bring a towel to sit on and to wipe away sweat, and a bottle of water to stay hydrated.

Safety Tips and Precautions

Sauna is generally safe for most healthy individuals, but it is important to take certain precautions to avoid overexposure to heat. It is best to start with short sauna sessions and gradually increase the duration as your body becomes more accustomed to the heat. It is also a good idea to take regular breaks to cool down and rehydrate. Finally, if you have any underlying health conditions or are pregnant, be sure to consult with your doctor before using a sauna.


In conclusion, the best time of day to sauna is ultimately a personal decision that depends on your schedule, preferences, and goals. Whether you choose a morning or evening sauna session, the important thing is to find a time that works for you and allows you to fully enjoy the benefits of this ancient and rejuvenating practice. By properly preparing for your sauna session and taking safety precautions, you can maximize the benefits and experience the relaxation and wellness that sauna has to offer.