Your time is precious, and so is your health. That’s why knowing when to use your Red Light & Steam Sauna Pod can help you get the maximum results with minimal effort. Whether you’re chasing glowing skin, muscle recovery, stress relief or just a better night’s sleep, the timing of your sauna sessions matters more than you think.
Let’s break down the best times of day to use your sauna and the science-backed benefits of each.
1. Morning: Wake Up & Glow
Best for: Energy boost, mental clarity, metabolism kickstart, glowing skin.
Starting your day with a red light + steam sauna session is like flipping the "on" switch for your entire body.
Benefits:
-
Boosts circulation: Helps deliver oxygen and nutrients to muscles and skin, giving you that morning glow.
-
Reduces cortisol: Starting your day calm = fewer stress spikes later on.
-
Promotes endorphins: Instant mood lift, even before your first cup of coffee.
-
Synchronises your circadian rhythm: Exposure to red light in the morning supports your natural body clock for better sleep at night.
Science suggests that morning sauna use can enhance cardiovascular function and lower blood pressure. A 2018 study published in JAMA Internal Medicine found regular sauna use was associated with a 50% lower risk of fatal cardiovascular disease.
Quick Tip:
Use it before breakfast or coffee to maximise energy and metabolic benefits.
2. Pre-Workout: Prime Your Performance
Best for: Muscle activation, improved performance, reduced injury risk.
Warming up your body from the inside out is a powerful way to prep for any workout. Combining steam with red light enhances circulation, oxygenating your muscles and preparing them for activity.
Benefits:
-
Loosens stiff joints and muscles
-
Improves flexibility and range of motion
-
Increases nitric oxide, boosting blood flow to working muscles
-
Red light primes your mitochondria, giving your cells more energy to perform
Backed by science: A study published in the European Journal of Applied Physiology showed that heat exposure before resistance training improved muscular endurance and reduced post-workout soreness. [Link]
Quick Tip:
Use the sauna 15–30 minutes before training for the ultimate warm-up.
3. Post-Workout: Recover Like a Pro
Best for: Muscle recovery, reducing inflammation, and alleviating soreness.
After you’ve smashed your session, your body’s screaming for recovery — and this is where your sauna shines. Steam helps flush toxins and lactic acid, while red light calms inflammation and speeds up tissue repair.
Benefits:
-
Reduces DOMS (delayed onset muscle soreness)
-
Decreases muscle inflammation and joint stiffness
-
Accelerates cellular repair and collagen production
-
Promotes lymphatic drainage and detoxification
The proof: A 2015 study in Frontiers in Physiology confirmed that red light therapy significantly reduced muscle fatigue and inflammation after exercise. [Link]
Quick Tip:
Hop in within 30 minutes after your workout for best results.
4. Evening Wind-Down (with a caveat)
Best for: Stress relief, tension release, skin repair.
While red light can be energising for some, many people find an evening session incredibly relaxing, especially when combined with steam. Just don’t use it too close to bedtime if you’re sensitive to light.
Benefits:
-
Reduces stress and anxiety
-
Lowers nighttime cortisol
-
Promotes melatonin (for some users)
-
Improves skin overnight by boosting collagen and circulation
Science says: A 2019 study in Evidence-Based Complementary and Alternative Medicine showed that sauna use improves parasympathetic nervous system activity, helping your body shift into rest-and-digest mode. [Link]
Quick Tip:
Use at least 60–90 minutes before bed if you’re prone to getting energised by red light.
Final Thoughts: Use It With Purpose
You don’t need to sauna every day to get benefits, but when you use it can make all the difference. Whether it’s a morning metabolism boost or a post-leg day recovery, using your Red Light & Steam Sauna Pod intentionally will supercharge your wellness routine.
Pro tip: Start with 3–4 sessions per week and rotate the timing based on your goal (energise vs recover vs glow).
Your body will thank you.
Ready to feel the difference? Check out our Red Light & Steam Sauna Pod here and get started on your healthiest season yet.