How Often Should You Use a Sauna? Here’s What the Science Says

How Often Should You Use a Sauna? Here’s What the Science Says

If you’ve ever stepped out of a sauna feeling more relaxed, lighter, and energized, you’re not imagining things. The benefits of sauna use are real—and they’re backed by science. But how often should you actually be using a sauna to get the most out of it?

In this guide, we break down the optimal sauna frequency for health, based on the latest research and wellness trends, and explain how often is ideal for:

• Heart health

• Detoxification

• Muscle recovery

• Stress reduction

Whether you're new to saunas or want to maximize your investment, here's what the science says about frequency.

✅ The Gold Standard: 4–7 Sessions Per Week

According to a landmark 20-year Finnish study published in JAMA Internal Medicine, people who used a sauna 4 to 7 times per week had:

• 63% lower risk of sudden cardiac death

• 50% lower risk of fatal cardiovascular disease

• 40% lower risk of all-cause mortality

Researchers believe regular exposure to heat mimics the effects of mild cardiovascular exercise, improving circulation, reducing inflammation, and supporting heart health.

🔥 For Detoxification: 3–5 Sessions Per Week

Infrared saunas in particular are known for promoting deep sweating, which helps eliminate heavy metals and environmental toxins.

Best practice: Use your infrared sauna 3 to 5 times per week for 20–40 minutes. Stay hydrated and eat nutrient-dense foods to replenish minerals lost through sweat.

💪 For Muscle Recovery: After Every Workout

Sauna sessions after training can:

• Reduce muscle soreness

• Accelerate recovery

• Increase human growth hormone (HGH) production

Try using the sauna for 15–30 minutes post-workout. Infrared saunas are particularly effective for reducing inflammation and pain.

🧠 For Stress & Mental Wellness: Daily Use Recommended

Studies have found that regular sauna use:

• Lowers cortisol (stress hormone)

• Improves sleep quality

• Boosts serotonin and dopamine levels

Even 10–20 minutes per day can make a huge difference in mental clarity, mood, and overall stress management.

⚠️ What About Overuse?

Can you sauna too much? While daily sauna use is generally safe for healthy adults, listen to your body. If you feel dizzy, fatigued, or dehydrated, take a break. Always drink plenty of water and avoid alcohol before your session.

👇 Our Best Advice

If you’re new to sauna bathing, start with 3–4 times per week and gradually increase as your body adjusts. Make it part of your routine, like brushing your teeth or going to the gym.

🧖♂️ Your body will thank you.

🏠 Bring the Spa Home

At Alpine Saunas, we make it easy to bring daily wellness into your home. Every sauna includes:

• Free backrest for maximum comfort

• 12-month health guarantee: don’t feel the benefits? Return it after 12 months, no questions asked

• Free shipping across the U.S.

👉 Browse Our Saunas and build your perfect wellness routine today.

Your best health starts with heat. 🔥