1. Cardiovascular Health

A regular sauna session (up to 4 a week) helps to improve blood vessel function, regulate blood pressure and reduce the risk of hear disease and stroke.

When: Sauna sessions supporting heart heath can be done at any time of day, but are most effective when done after exercise or in the late afternoon to align with natural circulatory rhythms.

2. Stress Relief & Mental Health

Multiple sauna sessions a week can help reduce cortisol levels, release endorphins, and improve emotional resilience, setting the body and mind into a deep relaxation state.

When: sauna use is most effective in the evening or after stressful periods of the day.

3. Sleep Quality

A moderate sauna session followed by gradual cooling helps trigger the body's natural sleep cycle, making it easier to fall into deep, restorative sleep.

When: For improving sleep quality, the sauna should be used one to two hours before bedtime.

4. Fat Mobilisation & weight management

Using sauna therapy can further boost metabolic rate, increases calorie burn, and promotes the release of human growth hormone (HGH) to support fat loss and muscle preservation if used at correct times.

When: Sauna sessions are most effective in the late morning or post-exercise when metabolism is already elevated.

5. Immune System Strengthening

Regular use stimulates white blood cell production and improves the body’s ability to fight infections, particularly when integrated consistently into weekly routines.

When: Sauna’s use can be done at any time of day, but morning or midday sessions are ideal.

6. Muscle Recovery & Pain Relief

Heat exposure increases blood flow, helps clear metabolic waste, reduces muscle soreness, and speeds up tissue repair.

When: the sauna should be used immediately after workouts or on designated recovery days, ideally in the late afternoon or early evening.

7. Skin Health & promote anti-aging

With a good combination of good hydration and proper skin care post session Sauna Therapy can majorly improve one’s skin health and promote anti-aging. An increased circulation and sweat production stimulate collagen and improve skin clarity and elasticity.

When: sauna sessions are most effective in the morning or early afternoon

8. Cognitive Function

Long-term, consistent sauna use has also shown to enhance cognitive function, with studies linking frequent sauna bathing to lower rates of dementia and Alzheimer’s disease.

When: Sauna use for cognitive health benefits can be done at any time, though morning sessions are particularly energising and help promote health blood flow to the brain early in the day.