As a leisure activity that both relaxes the body and mind and promotes health, saunas have long been integrated into many people's lives. However, many people overlook the key factor of "timing" — choosing the right time can maximize the effects of accelerating blood circulation, eliminating toxins, and relieving muscle tension; choosing the wrong time, on the other hand, may increase the body's burden and even affect health. Combining human biorhythms and modern medical research, this article details the best times for saunas and related precautions.
I. The Golden Hour of the Day: 3 PM - 5 PM
Both traditional Chinese medicine (TCM) theory and modern medicine recognize that 3 PM to 5 PM (known as the "Shen Shi period" in TCM) is the best time for a sauna. During this period, the body's yang energy is at its peak, metabolism is at a relatively high level throughout the day, and the body's circulatory and detoxification systems are operating efficiently.
From a physiological perspective, the body temperature is relatively high during this time. When entering a high-temperature sauna room, the body adapts better to temperature changes, avoiding excessive burden on the heart and blood vessels caused by sudden cold and heat stimulation. At the same time, after half a day of work or activity, the muscles are in a slightly tense state. A sauna at this time can quickly relax the muscles and relieve fatigue with the help of high temperature, and also promote the secretion of a large amount of sweat, more efficiently eliminating accumulated metabolic waste and dampness from the body. For most healthy people, a sauna during this period can not only maximize health benefits but also avoid interfering with daily work and rest.
II. Flexible Alternative Times
In addition to the golden hour, you can also choose the following two times for a sauna according to your own schedule and physical condition, but you need to pay attention to adapting to your own state:
1. 6 AM - 8 AM: Suitable for Cold Constitutions to Awaken the Body
This period is when the body's yang energy begins to rise, making it suitable for people with cold constitutions who often feel cold hands and feet. A morning sauna can quickly awaken the body's functions, promote blood circulation, and gradually stretch the body from a stiff sleeping state, reserving energy for the day's work and life. However, it should be noted that the body's blood sugar and energy levels are relatively low in the morning. Before taking a sauna, you must supplement a small amount of warm carbohydrates (such as a bowl of millet porridge, a slice of whole-wheat bread) and warm water to avoid hypoglycemia, dizziness, fatigue and other discomfort caused by saunas on an empty stomach. At the same time, the duration of morning saunas should not be too long, controlled within 10-15 minutes, so as not to consume too much energy and affect the state in the morning.
2. 7 PM - 9 PM: Suitable for High-Pressure Groups to Relieve Stress
For office workers with busy schedules, 7 PM to 9 PM is a more convenient time. After a day of hard work, a sauna at this time can effectively relax the tense nerves and relieve muscle tension. The high-temperature environment can also promote the secretion of endorphins, helping to improve mood and reduce anxiety. It should be particularly noted that saunas during this period must be completed 1-2 hours before bedtime, and you should wait for your body temperature to return to normal and sweat to dry naturally before resting. If you take a sauna close to bedtime (especially after 9 PM), it will make the body's cells in an overactive state, increase the core body temperature, and instead affect sleep quality, leading to difficulty falling asleep.
III. Times to Definitely Avoid
Some times seem convenient, but taking a sauna at these times will bring a lot of burden to the body and even trigger health risks, so you must avoid them:
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Within 1 hour after meals: Just after eating, blood is mainly concentrated in the gastrointestinal tract for digestive work. Taking a sauna at this time will dilate blood vessels, shunt blood to the skin and the whole body, leading to decreased digestive function, discomfort such as bloating and nausea, and may also increase the burden on the heart.
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After 9 PM: As mentioned earlier, taking a sauna at this time will increase the core body temperature, interfere with the sleep rhythm, and at the same time, the body's metabolism slows down at night, resulting in poor detoxification effects. It may also affect rest due to frequent nighttime urination.
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Within 1 hour after exercise: After exercise, the body is in a state of fatigue, and blood circulation has accelerated. Entering a high-temperature environment immediately will lead to dehydration, electrolyte imbalance, increase the burden on the heart, and even cause dizziness, palpitations and other problems. It is recommended to rest for 1-2 hours after exercise, wait for the body to return to a stable state and supplement enough water before taking a sauna.
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On an empty stomach or after drinking alcohol: When the stomach is empty, the body's energy is insufficient, and saunas are likely to cause hypoglycemia; after drinking alcohol, blood vessels are already dilated, and further stimulation by high temperature may lead to a sudden drop in blood pressure, rapid heart rate, and increase the risk of cardiovascular and cerebrovascular diseases.
IV. Special Scenarios and Precautions
In addition to timing, the effect and safety of saunas also depend on the following details, which are especially suitable for reference by special groups of people:
1. Sauna After Exercise: Interval of 1-2 Hours, Duration of 15-20 Minutes
If you want to relax with a sauna after exercise, you need to wait for 1-2 hours to allow the heart rate and blood circulation to return to normal. The duration of the sauna should be controlled within 15-20 minutes, and you should supplement warm water or electrolyte drinks in small amounts and multiple times during the period to avoid dehydration.
2. Adaptive Adjustments for Different Constitutions and Groups
People with cold constitutions can appropriately increase the frequency of saunas (2-3 times a week), prioritizing morning or afternoon; people with hot constitutions need to reduce the frequency (once every two weeks) and control the duration within 15 minutes to avoid aggravating internal heat symptoms. Special groups such as the elderly, children, pregnant women, and patients with hypertension, heart disease, and diabetes must consult a doctor before taking a sauna, shorten the duration to less than 10 minutes, and preferably be accompanied by family members.
3. General Precautions
Regardless of the time chosen, saunas should follow the "principle of moderation": the duration of a single session should be controlled within 10-30 minutes (5-10 minutes for first-time users), and 1-2 times a week is appropriate; supplement warm water or light salt water in small amounts and multiple times throughout the process to avoid drinking a large amount of water at one time; dry the body in time after the sauna and put on warm clothes to avoid catching cold.
Conclusion
The core of saunas is to "go with the flow" — only times that are consistent with the body's biorhythms can maximize health benefits. For most people, 3 PM to 5 PM is the optimal choice; people with cold constitutions can choose the morning to awaken the body, and office workers can choose 7 PM to 9 PM to relieve stress, but they must avoid dangerous times such as after meals and before bedtime. Adjust the time according to your own constitution and schedule, and follow the principle of moderation, so that saunas can truly become a bonus to a healthy life.
