How long to sauna for recovery

For recovery, a suggested contrast session is 3–5 rounds of 20 minutes in the sauna, each followed by about 5 minutes of cold exposure, done about once a week. 1

• Weekly total: Around 57 minutes of sauna per week is also cited as a target; that can be done in one session or split across sessions. 2
• Evening timing: Sauna later in the day can support sleep: after you leave the heat, your body continues cooling, which can make it easier to fall asleep. 3