Ask most home sauna owners when they use it most, and the answer is often the same: in the evening. After a long day, 15–20 minutes of quiet heat is one of the easiest ways to put a full stop on work and screens. Here's how an evening sauna can fit into a wind-down routine, and how to get the timing right.
Why an evening sauna feels so relaxing
A sauna session warms your body and then, once you step out, your body cools back down. Many people find that the cool-down period afterwards makes them feel calm and ready for bed. Research into heat exposure and sleep is still developing, but plenty of people report falling asleep more easily on sauna nights. Just as important is what the sauna replaces: 20 minutes with no phone, no emails and no TV.
When to have your evening session
Aim to finish your sauna one to two hours before bed. That gives your body time to cool down after the heat. Going straight from a hot sauna into bed can leave you feeling too warm to settle.
- Dinner first: wait at least an hour after a big meal.
- Skip the alcohol: drinking and sauna don't mix, and alcohol tends to hurt sleep quality anyway.
- Keep it regular: the same time most nights helps it become a habit.
How hot and how long?
For winding down, you don't need to push it. A comfortable session is the goal.
- Infrared sauna: around 45–60°C for 20–30 minutes.
- Traditional sauna: around 70–85°C for 10–20 minutes, in one or two rounds.
If you're new to sauna, start shorter and build up. Read our guide on how long to stay in a sauna for more detail.
A simple 45-minute wind-down routine
- Pre-heat (10–30 min before): turn the sauna on and put your phone on charge in another room.
- Hydrate: drink a glass of water before you go in.
- Sauna (15–25 min): dim lighting, slow breathing, maybe some quiet music or a podcast.
- Cool down (5–10 min): a lukewarm shower rather than an ice-cold one if bed is soon.
- Rehydrate and relax: another glass of water, then reading or stretching.
Infrared or traditional for evenings?
Both work well. Infrared saunas run at lower air temperatures, which many people find gentler late in the day, and they heat up quickly. Traditional saunas give a more intense heat and the option of steam from water on the rocks. Compare our Outdoor Infrared Sauna and Outdoor Traditional Sauna to see which suits your routine.
Who should check with a doctor first
If you're pregnant, have a heart condition, high or low blood pressure, or take medication that affects how your body handles heat, talk to your GP before starting sauna sessions. Always stop if you feel dizzy or unwell.
Frequently asked questions
Is it OK to sauna every night?
Many healthy adults use a sauna daily. Keep sessions moderate, stay hydrated and listen to your body.
Should I shower after an evening sauna?
A lukewarm shower helps you cool down and rinse off. Save the cold plunge for earlier in the day if it wakes you up too much.
Can I use my phone in the sauna?
Heat can damage phones, and screens defeat the purpose of winding down. Leave it outside.
Make it part of your evenings
A home sauna makes this routine easy because there's no travel and no booking. Chill Bunny saunas can be reserved with a $500 deposit, balance on delivery, and we include free metro delivery to the area of install at a time that suits you. Browse our saunas or call us on 0400 767 493.