When was the last time you spent some time in a sauna? Chances are, unless your gym has a small box in the corner of the changing room, it’s not a regular thing. Here in the UK, sauna time tends to be something of a treat – part of a spa day or a form of post-workout relaxation.

But in Finland, a trip to the sauna is about so much more than a little TLC; it’s a self-care staple steeped in centuries-old customs and beliefs. As a result, the Finns know a thing or two about how to access all the amazing benefits a sauna session can offer.

Whether you’re wondering how high to turn up the heat or unsure whether you’ve stayed in long enough to reap the benefits, we asked two Finnish sauna experts to share their top tips for making the most out of your next trip to the sauna.  

Unless you’ve got your own at-home sauna, you’ll probably be using a sauna alongside other people. This is highly traditional – in Finland, many people see saunas as a place to connect and socialise. But it’s important to know what’s expected of you to ensure everyone can enjoy their experience.

First things first, you’ll need to know what to wear. “The norm in most sauna-loving countries is to wear nothing in the sauna, but it is important that you feel comfortable and many public saunas may ask you to wear swim attire,” says Marjo Karhu from UK-based sauna brand Finnmark. “Adhere to the rules of the venue you’re visiting.”

You’ll also be expected to follow a few hygiene protocols before jumping in. Showering before entering the sauna – especially if you’ve been in a swimming pool beforehand – is necessary to keep the space clean and maintain the condition of the wooden benches. Using a towel or seat cover is also expected to keep the space free from sweat and dirt. A clean space is a relaxing space, after all.

In terms of extra preparation, it’s recommended not to eat a big meal before a sauna session. You’ll also want to ensure you’re well hydrated and have water with you. And if you have a cardiovascular problem or are pregnant, you should seek medical advice before using a sauna. 

Sauna is a form of heat therapy, so you’ll need to ensure the space remains nice and warm to reap the benefits. However, some people will be able to tolerate higher temperatures than others. It’s important not to overload your body, especially if you have a medical condition that could make you vulnerable to heat-related issues.

“Most people feel comfortable with a temperature somewhere between 70-90°C,” explains Jaakko Nousiainen, director of the Finnish Institute in the UK and Ireland.

To increase the temperature, a traditional Finnish sauna uses water poured on top of hot stones to create “löyly” – which just means steam in Finnish. This gives the sauna its hot and humid feel, making it the ideal space for relaxation. 

There’s no point pushing yourself to stay in the sauna for ages, only to come out feeling faint and dehydrated. There are no prizes for staying in the longest, and comparing your experience to others kind of goes against the point of the sauna in the first place.

The practise itself is all about helping you feel better and tapping into what’s going on inside your body, so giving yourself what you need in the moment is important.

“You should stay in the sauna for as long as you feel comfortable,” Nousiainen says. “Most people tend to stay in [for] around 10 to 15 minutes at a time, and then take a break to hydrate. Typically, you repeat the sauna cycle once or twice, but the most important thing is to listen to your body – it’s all about relaxation and feeling good.” 

If you really want to do things the Finnish way, try combining your sauna sessions with cold therapy. In Finland, that might involve plunging into a freezing lake – but jumping into a cold shower works well, too.

“A sauna session doesn’t need to be followed by cold exposure, but we would always recommend it to make the most out of the health benefits and to make the experience even more enjoyable,” Karhu adds. “You can then repeat the hot and cold cycle as many times as you wish.”

Some people also enjoy adding essential oils or aromatic plants to the sauna to open the airways or contribute to the relaxing atmosphere – common scents include eucalyptus, lavender and citrus. 

Images: Getty