A good winter sauna ritual is simple: pre-heat the room, sit for 15–20 minutes, cool down with a shower, rest, and repeat once or twice, drinking water afterwards. In a British winter, what makes it a habit is a sauna already hot when you want it, somewhere warm to change and a gentle cool-down.
Key takeaways
- Keep rounds to 15–20 minutes, never more than 30, with a cool shower and a rest between rounds.
- Pre-heat with a Wi-Fi controller so the sauna is ready when you are; a traditional sauna can take up to an hour to heat.
- Cool down gradually. Sudden immersion in very cold water triggers a gasp reflex and raises heart rate and blood pressure.
- For outdoor saunas, a sheltered changing area is what keeps you using it in January.
- The research on regular sauna use is encouraging but mostly observational; enjoy it for how it feels.
Step 1: How do you plan the heat-up?
Winter evenings are short, and nobody wants to wait an hour in the cold. An average family sauna with a 6kW heater takes up to an hour to reach temperature; infrared saunas take 15–20 minutes. A Wi-Fi controller, such as the HUUM UKU Glass or HARVIA XENIO we fit on many projects, lets you start the heater from your phone on the way home.
Temperatures of 80–100°C are popular in traditional saunas, with the lower end better for families. If you prefer gentler heat, a bio sauna (Aqua Spazio Combi Bio) runs at 50–60°C with higher humidity, and an infrared sauna (Aqua Spazio Radiata) at 40–60°C.
Cost-wise, heating a 6kW sauna uses about 6kWh, roughly £1.80 at 30p/kWh, and an hour's sauna at home costs about £3.00.
Step 2: What should you do before you go in?
- Have a light meal earlier rather than a big one just before.
- Leave jewellery outside, because metal heats up.
- No alcohol before or during a session.
- Take a quick warm shower and dry off before you go in.
- Bring a towel to sit on, and set a sand timer. Ours usually run up to 20 minutes, marked in 5-minute sections.
Step 3: How long is a round?
Sit for 15–20 minutes, never more than 30. Start on the lower bench and move up if you want more heat. In a traditional sauna, ladle a little water onto the stones for a wave of soft steam, rather than flooding them. The air should feel fresh, not heavy. If your sauna feels stuffy within a few minutes, that is usually a ventilation problem, not something to tolerate; our post on sauna ventilation and CO2 explains why.
Leave straight away if you feel dizzy, sick or unwell.
Step 4: How do you cool down sensibly?
A cool shower between rounds is the classic Finnish approach, and in winter some people simply step outside for a few minutes of cold air. Some like a cold plunge.
Be careful with very cold water. The RNLI explains that sudden immersion in water of 15°C or below causes an involuntary gasp, can make breathing rate rise sharply, increases heart rate and raises blood pressure. In a home setting, that means easing in with a cool shower first, keeping plunges short, never plunging alone if you are new to it, and not plunging at all if you have a heart condition unless your GP agrees.
Then rest for a few minutes, warmly wrapped, before the next round. Two or three rounds is a typical evening.
Step 5: What should you do afterwards?
Drink water. Have a final cool shower, dress warmly and let your body settle. Leave the sauna door open or the ventilation running so the room dries out, which prevents mould and musty smells over the winter.
How do you make an outdoor sauna work in winter?
Outdoor saunas get tested hardest in winter. If you have to undress in the rain and walk across a wet lawn, you will soon stop going. The fixes are mostly design ones:
- A changing area. A sheltered, weather-sealed space to undress and leave dry clothes.
- A path. Paving to the door so you are not walking on grass in the dark.
- Lighting. Low external lighting and warm interior light. Warm light makes a sauna feel hotter; blue light feels more mellow. Never over-light it.
- Insulation. An outdoor sauna built like a garden room, insulated with a vapour barrier, heats faster and holds its heat.
What does the evidence say about regular sauna use?
A 2018 review in Mayo Clinic Proceedings by Laukkanen and colleagues reported that regular Finnish-style sauna bathing is associated with lower risk of cardiovascular disease and several other conditions, and described a good safety profile. A 2018 systematic review by Hussain and Cohen found 40 clinical studies, most reporting benefits, but only 13 were randomised controlled trials and most were small; the authors concluded that regular dry sauna bathing has potential health benefits and called for better-quality data, including on side effects. In short, the signs are encouraging, but most of the evidence shows associations rather than proof.
Pregnancy needs particular care. The UK Teratology Information Service says it is not possible to confirm that sauna and hot tub use in pregnancy is safe, because raising core body temperature to around 40°C may carry risks.
If you have a heart condition or high blood pressure, are pregnant or take medication, speak to your GP before using a sauna or cold plunge.
What did we build in Wandsworth?
In Wandsworth we replaced an existing garden shed sauna. We provided drawings for the preparatory works, including flooring, external paving and framing, and built an insulated CLS frame with a vapour barrier. Inside are 2+2 floating benches with LED lighting beneath and a bronze glass door. Next to the sauna is a matching changing and storage area, with the ceiling outside the sauna finished in the same timber, and paving matched to the rest of the garden. The heater is a Harvia Cilindro Black 9kW with Xenio Wi-Fi control.
FAQs
What is a typical sauna ritual?
Heat the sauna, shower, sit for 15–20 minutes, cool down with a shower, rest, then repeat once or twice. Drink water afterwards. Never stay in longer than 30 minutes at a time.
Is it safe to go from a hot sauna into cold water?
A cool shower is the gentlest way to cool down. Sudden immersion in water of 15°C or below triggers a gasp reflex and raises heart rate and blood pressure, so ease in, keep it short, and speak to your GP first if you have a heart condition.
How often should I use a home sauna in winter?
There is no set rule. Observational studies from Finland link more frequent use with better long-term heart health, but they do not prove cause and effect. Use it as often as feels comfortable.
How do I keep an outdoor sauna usable in winter?
Give it a sheltered changing area, a paved path, good insulation and a Wi-Fi controller so it is hot when you arrive. In our experience, outdoor saunas built like a garden room get used far more than bare cabins.
Should I drink alcohol in the sauna?
No. Avoid alcohol before and during a sauna, and do not eat a big meal just beforehand. Drink water after your session.
Talk to a sauna designer
Want a sauna you will actually use all winter? Book a free design consultation, or email photographs and dimensions of your space to info@saunacompany.co.uk for an initial assessment. Start on our home page.
Planning one for your own home? See our garden saunas page for options and recent projects, or book a free design consultation and we'll talk through your space.
Sources
- ScienceDaily: Cardiovascular and other health benefits of sauna bathing (Mayo Clinic Proceedings, 2018): associations between regular sauna bathing and health; good safety profile.
- Hussain J, Cohen M (2018), Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review (PMC): 40 studies, 13 RCTs, potential benefits, need for better data.
- UKTIS: Saunas and hot tubs in pregnancy: safety in pregnancy cannot be confirmed; concern about raised core temperature.
- RNLI: Cold water shock: gasp reflex and rises in heart rate and blood pressure in water of 15°C or below.