Andrew Huberman· PhD
I like to use the sauna three or four times a week before sleep, so I'll use it an hour or two before sleep.
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The headline is broadly defensible, but the qualifications matter. Effect sizes vary by population, the strongest claims rest on shorter trials, and credible voices push back on how it's typically framed.
I like to use the sauna three or four times a week before sleep, so I'll use it an hour or two before sleep.
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I have a sauna and Cold Plunge now, and I haven't tried preparing. I read books in the sauna in the evening. It's a time I insist on having my phone out of there, initially because I thought I'd cook the phone, but also just to get some separation from the phone and screens in the evening, so I read books.
I personally use a protocol, and I've been using a protocol for a long time, that involves trying, meaning I accomplish this most weeks, not all, trying to get into a sauna for three 20-minute sessions every week. I use a dry sauna, so it's not a steam room.
4–7 sauna sessions per week, 20 minutes at 80°C+, reduce cardiovascular mortality risk by 40% over a decade.
Regular sauna use raises BDNF and improves verbal memory in older adults.
Sauna protocols only generate the longevity effect when sessions exceed 30 minutes.
Hot-tub bathing yields cardiovascular benefits comparable to traditional Finnish sauna at matched core-temp dose.