How often should saunas be used?

Using a sauna two to three times per week can significantly reduce the risk of cardiovascular events by 27%. When increased to four to seven times per week, the risk is reduced by 50% for cardiovascular-related mortality and other health issues 1. These studies often used sauna sessions lasting between 5-20 minutes at temperatures ranging from 176 to 212 degrees Fahrenheit 1 2.

For dementia and Alzheimer’s risk, using a sauna four times per week reduces the risk by over 60%, whereas two to three times weekly reduces the risk by approximately 20% 3.

For general health benefits, including mental health, Andrew Huberman recommends three sessions per week, totaling about one hour in a sauna set at 176-212 degrees Fahrenheit. The mental benefits of sauna use, such as increased dynorphine, which subsequently enhances endorphin effects, typically require some level of discomfort during the sessions 2.