How long sauna

The recommended duration for a sauna session varies, but common guidelines suggest around 20 minutes per session. This duration helps leverage the heat's benefits, such as promoting growth hormone release and improving cardiovascular health. For those particularly focused on growth hormone, a protocol might involve 20 minutes in the sauna, a 10-minute room temperature cool-off, and another 20-minute sauna session before cooling off again and heading to bed 1.

Exposure to a sauna two to three times per week has been associated with a 27% lower risk of cardiovascular mortality, while four to seven times weekly correlates with a 50% reduction. It's important to note that benefits increase with longer durations, but exceeding 30 minutes per session may not provide additional health benefits, according to long-term observational studies 2 3.

While traditional saunas are most effective at temperatures between 176°F and 212°F, the duration can be adjusted depending on your heat tolerance and acclimation. Beginners might start with shorter sessions and work up to longer durations as they become accustomed to the heat 4.