How long to use sauna

The duration for sauna use can vary depending on the desired benefits. Andrew Huberman recommends the following guidelines based on various health outcomes:

1. General Use and Cardiovascular Benefits: Spending 15 to 20 minutes in the sauna per session, two to three times a week, can significantly reduce the risk of cardiovascular events. More frequent sessions, such as four to seven times a week, can lead to even greater benefits, including reduced mortality rates from cardiovascular causes by up to 50% 1.

2. Enhancing Sleep Quality: To improve sleep, using a sauna for about 20 minutes can help by accelerating the body's drop in temperature, which is conducive to sleep onset and quality 2.

3. Growth Hormone Release: For those specifically looking to boost growth hormone, more intense protocols are sometimes recommended, such as 20-minute sessions with breaks in between, done at very high temperatures. However, these are less about regular use and more about maximizing hormone release and should be done cautiously and infrequently 3.

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     1

     Sauna Benefits

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     2

     Sleep and Temperature

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     3

     Sauna Benefits Explained

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     4

     Sauna Benefits Explored

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Overall, for most health benefits without extreme measures, about 15 to 20 minutes per session, a few times a week, aligns with optimal practice for both longevity and cardiovascular health 4. It's important to adjust based on personal heat tolerance and to consult a healthcare provider if unsure.