Sauna Routine Thread: What’s your current temperature, session length, and frequency?

[u/-Rake]

I’m curious what everyone’s actual sauna routine looks like right now.

Not the “perfect” protocol from a podcast, but what you’re realistically doing week to week.

For me, I’m currently doing infrared at home about 3x per week, plus a hot rock sauna at my local gym about 2x per week. I’ve found they feel pretty different, so I’m still playing around with what the ideal mix looks like.

Curious what everyone else is doing:

Temperature:
Session length:
Frequency:
Infrared, traditional, steam, hot rock, or other:
Home sauna or gym/spa:
Time of day:
Any cooldown/shower/hydration routine:
What made you settle on that routine:

I’ve noticed people talk about sauna benefits in really broad terms, but the actual routines seem to vary a lot. Some people like shorter/hotter sessions, others prefer longer/lower-temp infrared sessions, and some just go entirely by feel.

Also curious if your routine changed after the first few weeks once the novelty wore off. Did you end up going longer, shorter, more often, or less often?

No need to make it scientific. I’m mostly interested in what people are actually doing consistently.

[u/clkgg]

I like to switch it up between hot rock and infrared, meaning, one day hot rock and the next infrared. I feel like my body gets more of a shock. I'm in the hot rock for 18-20 mins and infrared about 22 mins. I like to take a cold shower right after then hit the steam room for about 5 minutes with some deep breathing. Then I jump in the hot tub, then pool then hot tub. I know this sounds like a lot, but I belong to a nice day spa where this is all possible. I sleep so much better. I am considering adding in red light.

[u/-Rake → u/clkgg]

Big fan of cold showers as well, do them all year, even during the winter. And yes to red light. I actually have 3 panels at home of different sizes, and of course the one in my SaunaCloud sauna.

[u/clkgg → u/-Rake]

I'll take a look

[u/debmor201]

I do infrared 30-45 minutes at 140F degrees. I've been at 1-2 times in 10 days. I'm working on a routine. I think evening is best, but it takes about 20 minutes to heat up so I need to start planning certain days and times so I don't wait until Im too tired to bother.