Once appropriately acquainted with the sauna and adequately educated in its operation, sauna enthusiasts typically develop their own styles, rituals and methods of enjoying the sauna. There are many guidelines but few, if any, fixed rules to deriving the most pleasure and fulfillment from a sauna, as everyone is free to blaze their own trail to sauna satisfaction.
As well, the same road need not be traveled each time a sauna fan embarks on the journey, for there may be occasions when the bather desires a sauna session that is less relaxing and more invigorating or vice versa.
So much of sauna enjoyment comes down to matters of preference and choice, yet most sauna aficionados agree on the fundamentals:
Since a sauna bath can affect the cardiovascular system in a similar way as jogging, playing tennis or engaging in a vigorous exercise program can, bathers should behave responsibly.
Never take more heat than is comfortable, and never push the limits of endurance.
Although saunas are known to relax pregnant women, mothers-to-be are encouraged to discuss sauna use with their doctors. Anyone with a chronic illness like diabetes or epilepsy, a serious circulatory or heart problem, or a skin or respiratory ailment should also seek advice on sauna bathing from a qualified health professional.
People with high blood pressure who are accustomed to regular sauna baths are usually directed to continue sauna use but in moderation.
For obvious health and safety reasons, people under heavy drug or alcohol influence should absolutely avoid the sauna.
1. Give the sauna sufficient time to do its work; a sauna bath that is unhurried is far more beneficial than one that is rushed. One to 2-1/2 hours should be just right for reaching the acme of relaxation.
2. After eating a large meal, always wait a minimum of one hour before using the sauna. Some people find a sauna session early in the morning to be quite invigorating and a terrific way to start the day. Other folks believe evening is the best time to sauna bathe, as it can help prepare your mind and body for bed.
3. Preheat the sauna to the temperature you desire by setting the thermostat. Many traditional sauna aficionados enjoy the heat at about 180 degrees Fahrenheit (82 degrees Celsius), the midpoint of the popular sauna temperature range of 170 to 190 degrees Fahrenheit (77 to 88 degrees Celsius).
4. Bathers not accustomed to sauna heat should begin at a lower temperature of about 160 degrees Fahrenheit (70 degrees Celsius) and allow their capacity for enjoying higher temperatures to develop.
5. Wear as little as possible, preferably nothing at all. A loose towel can be used if necessary. Take off any watches, jewelry and eyeglasses that would become irritatingly hot.
6. Many sauna bathers begin with a brief warm shower to wash off body oils and dirt.
7. Relax on the top level of the sauna for 10 to 15 minutes. (If you prefer a moderate heat, choose the lower level.) Many bathers spend about half of their time in the sauna resting in a recumbent, or reclining, position. When you are reclining, raise your feet above head level by using permanent footrests installed on the wall, or place a portable footrest beneath your ankles. Portable headrests and backrests are ideal for helping sauna bathers reach greater levels of comfort and enjoyment.
The sauna’s dry heat will increase your blood circulation and ultimately bring your body to the perspiration point, but don’t expect to perspire heavily during your first session in the sauna.
Don’t stay in the sauna for more than 30 minutes, as any exposure beyond that can be not only uncomfortable but also unsafe. Remember, the sauna is not a test of toughness.
8. Shower again, or take a cool refreshing swim. Weather permitting, hardy types might opt for an icy dip or a roll in freshly fallen snow. For some people, sudden temperature changes can be vitalizing. Exposure to extreme cold, however, must be followed by an adequate soak in the sauna heat to avoid contracting a cold.
9. Rest for 10 to 15 minutes to allow your body to cool down slowly, and then repeat the cycle of heat, shower and rest.
10. When you’re back in the sauna, throw on several scoops of water with the sauna dipper to make steam and to increase the humidity in the room. Raising the humidity level from a low five to eight percent to a more comfortable 15 percent will allow your skin to stay completely wet with perspiration. You should create a heat and humidity combination that will afford you the most enjoyment. Some bathers like it exceedingly dry, and some prefer it to be very humid. You must ascertain for yourself what your personal preferences are.
11. The birch whisk (or vihta or vasta, as it is called in Finland) can now be used to stimulate blood circulation on the skin. Whisking the whole body should cause very heavy perspiration.
12. Once your body is warm, your skin pores will open. When that happens, it’s time to vigorously scrub your entire body clean. If you’re sharing your sauna bath with a companion, be considerate and offer to scrub his or her back. He or she may just return the favor.
13. Experienced sauna bathers know that the final cleansing of the skin and pores occurs in the heat of the sauna session that follows a vigorous scrubbing.
14. Take a warm shower, and then, being careful not to chill your body, take a cooler shower to close the pores of your skin. Avoid extreme cold and drafts until your body temperature has normalized.
15. Allow your body to dry without toweling it. Take at least 20 minutes to relax and cool down before you get dressed. If you are at home, feel free to go right to bed and enjoy a deep, refreshing sleep.
16. Many sauna enthusiasts like to eat a light snack after a sauna session. Accompanied by a refreshing cool beverage, small salty sausages or crackers can be a tasty treat and will help the body replace the water and salt it lost during the session.
