How long to sauna for recovery

For recovery, a useful sauna protocol involves doing sessions once a week with multiple intervals. Andrew Huberman suggests three to five rounds of 20 minutes each in the sauna, followed by around 5 minutes of cold exposure. This regimen can lead to a significant increase in growth hormone, beneficial for metabolism and recovery 1.

Additionally, it's noted that the optimal weekly duration for exposure to heat through a sauna is around 57 minutes. This can be done in a single session or spread out over several days, depending on personal availability and tolerance 2. For sleep improvements, shorter, more intense sessions in the evening can also be useful since they help the body cool down faster, facilitating better sleep 3.

Overall, finding a routine that fits your schedule and comfort can maximize the benefits of sauna therapy for recovery.

For an evening sauna protocol optimized for recovery, growth hormone release, and sleep, Andrew Huberman recommends the following steps:

1. Timing: Conduct sauna sessions in the evening, once or twice a week. Evening sessions can align with the natural release of growth hormone during early night sleep 1.

2. Fasting: Avoid eating for about two hours before using the sauna. Elevated blood glucose and insulin levels can blunt growth hormone release 1 2.

3. Sauna Duration and Temperature:

   • Session Structure: Aim for 20-30 minute sessions at a high temperature (175-210°F or 80-100°C).
   • Session Split: Consider doing 20 minutes in the sauna, followed by 10 minutes of cooling at room temperature. Repeat this for another 20 minutes 1 3.
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       Growth Hormone Optimization

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       Growth Hormone Insights

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       3

       Sleep and Heat

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       Sauna and Sleep

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4. Post-Sauna Routine: After the final sauna session, take a brief warm or cool shower to rinse off sweat. This helps to further cool your body, aiding sleep onset by enhancing the natural drop in body temperature necessary for sleep 1 3.

5. Hydration: Ensure you rehydrate adequately after the sauna, but try not to drink too much water right before bed to avoid nighttime awakenings 4.

This regimen helps to boost growth hormone release, contribute to effective recovery, and improve sleep quality by aligning with your body's natural physiological rhythms.