How to combine sauna and cold shower?

Author: Dr. Kari Kuhn  |  Last update: Saturday, June 21, 2025

It's recommended to stay in the sauna for at least 20 minutes before taking a cold shower, but experienced users can extend their sessions up to 45 minutes. Always listen to your body and ensure you are comfortable throughout the session.

Is it okay to go from sauna to cold shower?

After a sauna, it's generally recommended to stay in a cold shower for about 1 to 3 minutes. This duration helps to effectively cool down your body and can promote muscle recovery and improve circulation. However, listen to your body; if you feel uncomfortable, it's okay to cut the cold shower short.

What order should I take a sauna and cold shower?

  • Always shower before going to sauna or the steam room
  • Its customary to do sauna first, then the steam room, then take a cold shower again and rest 20 minutes
  • Doing steam room first usually helps adjusting to high temperature better - its your call what you like more.

What is the protocol for sauna and cold shower?

After a sauna, it's generally recommended to stay in a cold shower for about 1 to 3 minutes. This duration helps to effectively cool down your body and can promote muscle recovery and improve circulation. However, listen to your body; if you feel uncomfortable, it's okay to cut the cold shower short.

Can you combine a shower and sauna?

Combining a steam shower with a sauna can significantly boost your relaxation experience. These two wellness practices complement each other to create a harmonious environment that promotes both mental and physical rejuvenation.

Ice Bath & Sauna: How To Do It Right - Andrew Huberman

Should I sauna before or after shower?

People use their saunas for many different reasons. If you want to increase perspiration to encourage weight loss and removal of toxins you should shower before an infrared sauna (a hot shower) as this can help to up your perspiration levels. However, we do recommend that you should shower after an infrared sauna too.

Can you do sauna and ice bath at the same time?

Embrace Cold Shock Therapy with an Ice Bath and Sauna

Cold shock therapy, using a combination of saunas and ice baths, can be a powerful addition to your wellness routine.

Should I sauna or cold plunge first?

It is recommended to first sauna then ice bath and not the other way around, as sauna sessions increase the blood flow and heart rate and make our muscles relax, which cold plunges slows down the heart rate and makes our blood vessels contract.

How long to stay in the sauna for detox?

Knowing how long to sit in sauna for benefits is crucial to ensuring safe and effective results. While the optimal duration may vary depending on individual factors and sauna types, a general guideline of 15-30 minutes per session, 2-4 times per week, is a good starting point.

How to increase HGH with sauna?

In order to get maximum Growth Hormone release, use the sauna in a semi-fasted state (having not ingested food for 2 to 3 hours prior). Lower blood glucose levels encourage Growth Hormone release—this is also true for daily Growth Hormone release during sleep.

Should I wet my body before sauna?

In fact, the only rule is that you enter the sauna with clean, showered and preferably dry skin. You can go to the swimming pool first, but it is necessary to dry well afterwards, before entering the sauna, so that the sweating effect starts earlier and is stronger.

Is a cold shower before bed good?

The body's natural cooling process after a cold shower can promote sleepiness and facilitate a smoother transition into sleep. Cold showers can also lower body temperature, which is associated with sleep onset and maintenance, potentially improving sleep quality.

What is the Nordic cycle?

The Nordic Cycle involves starting with a 20-minute hot sauna session, followed by a cold water immersion session. While this technique might feel intense for first-time practitioners, the benefits are worth the initial discomfort.

Is it healthy to jump into cold water after sauna?

Regular sauna sessions trigger the body to release endorphins, thus relaxing your body and mind, which has a positive effect on your energy levels. In combination with a cold plunge, your body releases even more positive hormones, especially norepinephrine, which boosts focus, attention, and energy.

Can I sauna everyday?

One of the most common questions we get asked is, "Can I sauna every day?" The short answer is yes, it can be safe for most people to sauna daily. However, it's important to keep a few things in mind, like how long you stay in and any health conditions you might have.

What is the best routine for sauna and cold plunge?

As such, we suggest you go for a 20-30 minute sauna session followed by a 2-5 minute cold plunge or ice bath. For instance, if you're just starting out with a cold plunge sauna routine, 20 minutes in the sauna and a 2-minute cold plunge should be apt.

What toxins do saunas remove?

Additionally, unwanted waste products are removed from the body when you sweat. Various studies have proven the effectiveness and efficiency of saunas when it comes to removing heavy metal toxins, PCBs, solvents, pharmaceuticals and organic chemicals from the body.

Should I cold shower after sauna?

The experience of a cold shower after a hot sauna can be incredibly relaxing and stress-reducing. The shock of cold water triggers the release of endorphins, the body's natural 'feel-good' hormones, which help to alleviate anxiety and promote a sense of relaxation.

Can I bring my phone in a sauna?

The short answer is that it's generally not recommended to bring your phone into a sauna. The high temperatures and humidity levels can cause damage to your phone's internal components, and the risk of overheating or even explosion is not worth the convenience of having your phone with you.

How long should you wait between sauna and cold plunge?

The minimum temperature required to activate brown fat and generate inner heat is 19 degrees Celsius (66.2 degrees Fahrenheit). Spend 15 minutes in a 125°F sauna and 30 seconds in an ice bath for the cold plunge method. Repeat this process three times.

What not to do after a cold plunge?

After a cold plunge, dry off and warm up by getting dressed in dry clothes. You can sip a warm beverage and move to a heated area. But don't head straight for a sauna or hot tub, because the extreme heat could cause too much stress on your body.

Why do I feel dizzy after sauna and cold plunge?

The sauna causes blood vessels to dilate, and the cold plunge causes them to constrict rapidly. This sudden redistribution of blood flow in your body can potentially make you feel dizzy.

How do you alternate a sauna and cold plunge?

Transition to the Cold Plunge

After your sauna session, head directly to the cold plunge for 1-3 minutes of cold immersion. The sudden cold exposure will: Cause your blood vessels to constrict, directing blood to your core to protect vital organs. Reduce muscle inflammation and soreness.

How long before bed should I sauna?

If you want to get the best out of your sauna time for your sleep therapy needs, start by going to the sauna before bed. Ideally, step in for a sauna session 15 minutes prior to bedtime. This will raise your body temperature to the right degree range for promoting muscle relaxation and sleep-inducing response.

Can you cold plunge every day?

You can do cold plunging every day. However, if you're doing it after training, daily plunges could compromise the potential for long-term performance improvements.

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