Evidence review
How long should you stay in a sauna?
Forty-five minutes of infrared moved core temperature by 0.0°C. Thirty minutes of hot sauna moved it more. What the duration research shows—and how to use a timer well.
THE HEATSPACE JOURNAL
Evidence, without
the heat-hype.
Research-led guides for sauna, steam, and infrared—translated into practical sessions, with uncertainty and safety left intact.
RESEARCH & PRACTICE
Latest guides
Evidence review
How often should you use a sauna?
The 4–7 sessions per week figure comes from one group of Finnish men. Here is what those studies measured, what a randomized trial found, and how to pick a rhythm.
Evidence review
Steam room vs sauna: what the research actually shows.
A research-led comparison of steam rooms and dry saunas, including humidity, heat strain, practical protocols, safety, and the limits of current evidence.
Protocol guide
Infrared sauna protocols: what research supports.
A practical infrared sauna protocol based on published studies, with clear limits on temperature, duration, recovery claims, device differences, and safety.
Protocol library
Sauna protocols for real-life goals.
Practical rituals for recovery, sleep, stress, and starting gently.
Beginner guide
A gentle beginner sauna routine.
A safety-first starting point for time, cool-down, hydration, and progression.
Recovery
Sauna after a workout.
How to place heat after training without letting the timer outrank recovery.
Sleep
Using sauna in an evening wind-down.
A calm, practical ritual for people who use heat before bed.