When is the best time of day to sauna?

Evening or nighttime is generally the best time to sauna if you want to support sleep; post-sauna cooling helps your body shift toward sleep. After a workout is another reasonable time. 1 2

1. Meal timing: For a stronger growth-hormone response, avoid eating for about two to three hours before sauna; elevated glucose and insulin can blunt that response. 3
2. Shower afterward: A brief warm or cool shower after the sauna can help you get ready for sleep. 4
3. General-health frequency and duration: The guidance is about an hour per week in three sessions for general health; cardiovascular benefits may favor three to four sessions weekly, or even more. 5
4. If not after a workout: Sauna later in the day to take advantage of post-sauna cooling that can help with sleep. 6