James Storen

I'm James, a passionate sauna therapist and wellness educator. As a sauna instructor at Am-Finn Sauna, I provide guests with safe, relaxing, and therapeutic sauna experiences. Read about me.

Sauna enthusiasts often wonder about the best time to take a sauna – in the morning or at night. While personal preferences may differ, there are several factors to consider when deciding the optimal sauna timing for maximum wellness benefits.

According to a Japanese study, taking a morning sauna just before the workday has been shown to have health benefits. The study found that the morning sauna group had a lower resting heart rate, improved problem-solving abilities, and better concentration throughout the day. Additionally, the morning sauna experience can promote a calm and stress-free start to the day.

On the other hand, some individuals find that a night sauna session helps them wind down and relax before bedtime. Ultimately, the decision of whether to sauna in the morning or at night should be based on personal preference, schedule, and specific wellness goals.

Key Takeaways:

  • Morning saunas have been shown to lower resting heart rate and improve concentration throughout the day.
  • Night saunas can help individuals relax and unwind before bedtime.
  • Choose sauna timing based on personal preference, schedule, and wellness goals.

Benefits of Sauna in the Morning

When it comes to reaping the benefits of sauna bathing, incorporating a morning session into your routine can have a significant impact on your overall well-being. Let’s take a closer look at the advantages of starting your day with a sauna:

Improved Blood Circulation

Stepping into a sauna in the morning can do wonders for your blood circulation. The high heat causes blood vessels to dilate, promoting increased blood flow throughout your body. This enhanced circulation helps distribute essential nutrients and oxygen to your muscles and organs, resulting in improved physical performance and overall health throughout the day.

Mental Clarity and Focus

A morning sauna session can also give your brain a much-needed boost. The heat stimulates the production of Brain-Derived Neurotrophic Factor (BDNF), a protein that supports brain health and enhances cognitive abilities. By indulging in a sauna in the morning, you can experience enhanced mental clarity and focus, setting the stage for a productive day ahead.

Stress Relief

Starting your day with a sauna can be an excellent stress reliever. The heat and steam help your body release endorphins, which are known as the body’s “feel-good” hormones. These endorphins promote a sense of relaxation and ease muscle tension, leaving you feeling refreshed and ready to tackle the challenges of the day.

Enhanced Skin Health

A morning sauna session can work wonders for your skin. The heat helps to unclog pores and flush out impurities, leaving your complexion clearer and more radiant. Additionally, the steam produced in the sauna can improve blood circulation to the skin, providing it with essential nutrients for a healthier glow.

Increased Metabolism

The heat generated during a morning sauna session can give your metabolism a boost. The elevated heart rate caused by the sauna can help increase calorie burn and stimulate growth hormone production. This can aid in fat burning, assist with weight management goals, and provide an energy boost to kickstart your day.

Starting your day with a sauna can provide numerous wellness benefits, including improved blood circulation, mental clarity, stress relief, enhanced skin health, and increased metabolism. Consider incorporating a morning sauna session into your routine to start each day on a rejuvenating and invigorating note.

Considerations for Sauna Timing

When it comes to incorporating sauna sessions into your routine, it’s important to take into account various factors beyond just timing. Establishing a sauna routine that suits your needs and preferences is key. Determine the frequency and duration of your sessions based on what feels comfortable and aligns with your wellness goals.

Understanding sauna temperature is also crucial. It’s generally recommended to start with a lower temperature and gradually increase as your body becomes accustomed to the heat. This allows for a more enjoyable and safe experience.

Before entering the sauna, it’s essential to cool down, particularly after intense exercise. This allows your body to settle and relax before the session. Taking breaks during your sauna sessions is highly encouraged to prevent overheating and ensure a safe experience. You can leave the sauna to cool down, hydrate, and even engage in cold treatments like a refreshing cool shower or a dip in cold water, if appropriate.

In summary, finding the right sauna timing involves considering your personal preferences, goals, and following safe sauna practices. By incorporating these considerations into your sauna routine, you can optimize the benefits of this relaxing and rejuvenating wellness activity.


Should I sauna in the morning or at night?

The best time to sauna depends on personal preference, schedule, and specific wellness goals. Some people prefer a morning sauna to start the day with improved focus and reduced stress, while others find a night sauna helps them relax before bedtime.

What are the benefits of sauna in the morning?

Sauna sessions in the morning can improve blood circulation, boost mental clarity and focus, relieve stress, enhance skin health, and increase metabolism for an energy boost throughout the day.

What factors should I consider when deciding sauna timing?

When incorporating sauna sessions into your routine, it is important to establish a sauna routine that works for you, understand sauna temperature, cool down before entering the sauna, take breaks during sessions, and follow safe sauna practices to optimize the benefits of this wellness activity.

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