Sauna

Sauna use covers heat exposure strategies for recovery, relaxation, and cardiovascular support, including how it may impact stress, sleep quality, and overall performance. Learn practical protocols, safety considerations, and how to integrate sauna sessions alongside training, nutrition, and longevity goals.

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The essentials for sauna — then explore the latest posts below.

Patrick sleep and heat exposure: The science-backed way to fall asleep faster and sleep deeper

Dr. Susan Carter, MD: Endocrinologist & Longevity Expert

Dec 28, 2025 · 10 min read

A warm bath, shower, or sauna taken about 1–2 hours before bedtime can help you fall asleep faster and sleep more efficiently by increasing skin blood flow and speeding the post-heat drop in core body temperature. Keep the bedroom cool and use this “heat-then-cool” timing to nudge deeper, more restorative slow-wave sleep for better recovery ...

Sauna before or after your workout? A science-based timing guide for men

Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert

Dec 22, 2025 · 12 min read

For most men, the better default is sauna after training because pre-workout heat stress increases core temperature and heart rate (via vasodilation), which can sap energy and reduce peak performance. Here’s how to time sauna for recovery and cardiovascular benefits — including when a short pre-session makes sense and how long to stay without overdoing ...