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Get the Most Out of Your Infrared Sauna Session

bySalt WorldAvailable at Salt World, HSR Layout, BengaluruStarts from₹2,600 per sessionView full gallery

Saunas are more than just a place to sweat. Whether you want to boost muscle recovery, improve your sleep quality, or increase mental endurance, I have outlined specific, science-backed protocols to help you reach your goals.

I've compiled five sauna methods that can change your life. Each protocol is designed for a specific outcome, from boosting recovery to promoting deep sleep. Let me help you find the right one for your goals.

This is my growth hormone method, based on protocols that can boost HGH by up to 16 times. It involves four 30-minute rounds in the sauna with short cool-down breaks in between to stimulate a powerful hormonal response.

Use this endurance method to build mental and heat tolerance. The protocol involves a 20-minute session at a higher temperature, followed by light exercise like stretching, repeated several times a week for longevity benefits.

This cardiovascular and longevity method mimics the effects of cardio exercise. A 20 to 30 minute session in a moderate temperature range helps improve heart health, with an optional cold plunge afterward to reset your system.

For better sleep and deep relaxation, I recommend this method. A gentle 20 to 30 minute session at a lower temperature helps lower cortisol, followed by a warm shower to maintain the relaxed state. It's best done about two hours before bed.

Here's a pro-tip based on research from Dr. Andrew Huberman and Dr. Stacy Sims. To maximize the benefits, you should hydrate before and after your session, but avoid drinking water while inside the sauna to stimulate the production of red blood cells.

This video explains why you shouldn't drink water while inside the sauna. A slight level of dehydration actually stimulates the release of a hormone called EPO, which boosts blood plasma volume and improves circulation to your muscles.

About Pro-Tips for Your Sauna Session

Here is one simple rule that changes your results: stop sipping water while inside the sauna. It sounds counterintuitive, but a slight level of dehydration is exactly what triggers the release of a hormone called erythropoietin (EPO). This stimulates red blood cell production, leading to better blood plasma volume and improved circulation to your muscles. Hydrate well before and after your session, but keep that water bottle outside while you work on your specific health goals.

Private infrared sessions in HSR Layout. — Approved by the tribe
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Salt World

Available at Salt World, HSR Layout, BengaluruStarts from ₹2,600 per session

I started Salt World because I was tired of generic wellness spaces that didn't deliver. I’m Deepthi, and I’ve designed these sauna protocols based on the science I use for my own recovery. We keep things clean, private, and focused on real physiological changes.

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