How Often Should I Be Doing This?
How Often To Sauna To Meet Your Goals
If you’re only using the sauna once in a while, you’re missing most of the benefits. Some sauna is better than no sauna, but this month we’re talking about all the metrics you’ve heard all the “experts” talk about on their podcasts and social media reels, and likely the reason you started to sauna in the first place. The benefits we’ll cover this month, and how to get there, include: longevity, inflammation control, cardiovascular benefits, stress reduction, and better sleep.
Sauna isn’t just a relaxing experience—it’s a dose-dependent therapy. That means how often you use it directly impacts the results you get. That’s right, certain protocols can be followed to produce the results you want to hone in on! Think of it as your own personal sauna prescription!
So, how often should you sauna for real, overall, general results?
Short answer:
3–7 sessions per week depending on your goals
But let’s break that down in a way that actually helps you build a routine that works.
What the Research Says About Sauna Frequency
Much of the leading research on sauna use comes from the University of Eastern Finland, where long-term studies found:
- 2–3 sessions per week → measurable health benefits
- 4–7 sessions per week → significantly greater reductions in:
-cardiovascular disease risk
-all-cause mortality
-risk of neurodegenerative conditions
In simple terms:
Consistency matters—and more frequent use leads to stronger outcomes.
The Right Sauna Frequency Based on Your Goals
We believe everyone needs to sauna but not everyone needs to sauna every day. Wait, what??? Why would the owners of a sauna studio say that? Because we’re going to keep it real with you. If you’re doing extremely long sauna sessions or newer to the practice it is not necessary to be completely honest. The body will adapt, and you’d want to make sure there’s other factors such as sleep that are being well taken care of. Sauna is a stressor, and there can be a threshold of too much. Total sauna time per week is the key here. That being said, everyone is different so best practice is to always listen to your body. As we like to say, “Get as uncomfortable as you're comfortable getting, and you’re capable of more than you think.” All in all, ideal frequency depends on what you’re trying to achieve. Below are some specific benefits you’ve heard about and protocols to hone in on each one:
💪 For Recovery & Muscle Soreness
Frequency: 3–4x per week
Session length: 15–25 minutes
Regular sauna use helps:
- Increase circulation
- Reduce muscle tension
- Support faster recovery between workouts
This is a solid baseline for most people. After workouts are optimal, but anytime will work!
🧠 For Stress, Anxiety & Better Sleep
Frequency: 4–6x per week
Best time: Evening sessions
Sauna activates your parasympathetic nervous system—the “rest and recover” state—helping you:
- Unwind mentally
- Fall asleep faster
- Improve sleep quality
Disclaimer here: If you’re ending on cold, some might be a little too wired for sleep right away. We recommend taking a nice, hot shower when you get home before snuggling into bed. It’s always recommended to shower after a sauna sesh anyways.
❤️ For Longevity & Cardiovascular Health
Frequency: 5–7x per week, 2-3 rounds @ 15-20 mins
This is where the strongest research-backed benefits exist.
Think of sauna as:
“Passive cardio”—your heart rate increases, blood vessels dilate, and your body gets many of the same benefits as moderate exercise. It’s like going for a run, without all the running. A 20 minute sauna round can have your heart up around 145 BPM!
❄️ For Contrast Therapy (Sauna + Cold Plunge)...Our Specialty
Frequency: 2–5x per week, 2-3 rounds @ 15-20 mins
A simple protocol:
- 10–20 minutes sauna
- 1–3 minutes cold plunge
- Repeat 2–3 rounds
Benefits include:
- Improved resilience to stress
- Reduced inflammation
- Elevated mood and energy
What Actually Drives Results (Most People Miss This)
It’s not just about how often you go—it’s about how you use it.
The biggest drivers of results are:
- Consistency over time
- Total weekly exposure
- Raising your core body temperature (you should be sweating)
A simple benchmark:
- 60–120 total minutes per week is the minimum for noticeable benefits. That’s at least 2 sessions with us each week!
Common Sauna Mistakes to Avoid
If you’re not seeing results you desire, it’s usually one of these:
- Only going once per week
- Being inconsistent week to week
- Not staying in long enough to actually sweat
- Poor hydration before/after sessions
- Treating sauna as a luxury instead of a routine
Like anything, make it a lifestyle!
The Bottom Line
- Minimum effective dose: 2 sessions per week of contrast therapy
- Optimal range: 3-5 sessions per week of contrast therapy
- Maximum benefit: Daily use (with proper recovery and hydration). I personally find 2 rounds per day 5-6 days a week extremely beneficial.
If your goal is to feel better, recover faster, sleep deeper, and build long-term health, sauna works—but only if you use it consistently.
Ready to Build a Routine That Actually Works?
At The Studio Sauna + Cold Plunge, we make it easy to stay consistent—with contrast therapy, a supportive community, and an environment designed for real results.
-Try your first session for $25 (normally $39), or grab our 3-pack drop-in special for just $77
-We have a 4x, 8x, and unlimited solo and couples monthly memberships!
Your recovery routine starts here. We invite you to invite a friend, guest passes are included with our 8x and unlimited memberships, and guest passes are always $20! Sauna is always better with a friend! Have a The Gym Dunedin membership next door and that gets you $20 drop-in passes, and for the price of our unlimited membership you get both! Ask for details!
