My Sauna Routine (and Why I Swear By It)
I have a Scandinavian background, so the love for sauna is kind of in my blood. A few years back I bought a pop up sauna and never looked back. It quickly became a regular part of my routine. Not to mention, it’s a great way to stay warm when you live with someone who keeps the thermostat at 56 degrees.
I even got myself a cute little wool sauna hat, which makes me feel like I fully committed to the experience. I spend about 20 minutes in there, around four times a week, just roasting. And while it feels amazing in the moment, I also know I’m doing my body a whole host of favors.
From supporting detox pathways like glutathione production in the liver, to promoting lymphatic flow, sauna does more than just make you sweat. Here are a few other benefits worth knowing about:
Cardiovascular support
Sauna use increases your heart rate and improves circulation, similar to light to moderate exercise. Over time, this can support heart health and overall cardiovascular function. It’s a simple way to give your system a boost, especially on lower activity days.
Stress reduction
This one you can feel immediately. The heat helps your body shift into a more relaxed state, lowering stress levels and calming your nervous system. It’s one of the easiest ways to force yourself to slow down.
Muscle recovery and soreness
Increased blood flow helps deliver nutrients to your muscles and can ease tightness and soreness. Great after workouts, but also great if your body just feels stiff from everyday life.
Skin support
You’re sweating, your pores are opening up, and circulation to the skin increases. That post sauna glow is real, and it’s one of the simplest ways to support your skin without overthinking it.
Mental reset
Sometimes the biggest benefit is the pause. No phone, no distractions, no constant input. Just sitting still and letting your body catch up. That alone can shift your entire mood. For me, I like to layer in a few extra things depending on how I’m feeling. Dry brushing before I get in is always a great move to help stimulate lymphatic flow. There are plenty of quick videos out there if you’re not sure where to start.
I’ll sometimes take activated charcoal as a binder to support detox, but I’m mindful not to take any supplements within about 90 minutes of it. I also make sure I’m hydrating like crazy, before and after. Every now and then, I’ll pair it with some contrast therapy. A little heat, a little cold. Always being mindful of where I’m at in my cycle and what my body actually needs that day.
There’s also a growing body of research around sauna use and its impact on long term health, including reductions in all cause mortality. It’s worth reading up on if you’re curious.
You don’t need to overdo it. Start with 10 to 15 minutes and see how you feel. Stay hydrated, listen to your body, and build from there. For me, it’s less about perfection and more about consistency. It’s something I genuinely enjoy, and that’s what keeps it part of my routine.
