The timeless ritual of sauna bathing offers profound benefits regardless of when you enjoy it. However, by tailoring your sauna sessions to match the changing seasons, you can address specific seasonal wellness needs while maximizing the therapeutic benefits of your investment. At Great Bay Spa & Sauna, we’ve observed how our customers adapt their sauna routines throughout New England’s distinctive seasons, creating year-round wellness practices that enhance both physical and mental well-being.

Whether you own a traditional Finnish sauna like our Helo PS44, a modern infrared model like the Finnleo S-820, or are considering adding a sauna to your wellness routine, understanding seasonal sauna strategies can transform your experience from occasional relaxation to an integral part of your health regimen.

Winter: Embracing Heat During the Coldest Months

Winter presents the classic sauna scenario—the dramatic contrast between the frigid outdoor air and the enveloping warmth of your sauna creates an invigorating experience that has been cherished in Nordic cultures for centuries.

Health Benefits Heightened in Winter:

  • Respiratory support when cold and flu season arrives
  • Improved circulation that counteracts the constricting effects of cold weather
  • Joint pain relief for weather-sensitive conditions that flare during cold, damp days
  • Mood enhancement during shorter days when seasonal affective disorder is most common

The ritual of warming thoroughly in your sauna, then briefly experiencing the crisp winter air (even just stepping onto a porch or deck for a moment) before returning to the heat creates a stimulating circulatory response. This practice, known as “contrast therapy,” becomes particularly powerful during winter months.

Winter Sauna Tips:

For traditional saunas, consider slightly higher temperatures (175-195°F) during winter months, as your body will appreciate the deeper warmth. If using an infrared model such as the S-880, a session length of 30-45 minutes provides optimal therapeutic benefits for winter wellness.

Position comfortable outdoor seating near your sauna exit for cool-down periods between sauna rounds. A covered porch area allows you to experience the refreshing winter air while remaining protected from precipitation, creating the perfect contrast to the sauna’s intense warmth.

A close up of a woman in a sauna.
Close up of woman sitting on bench in infrared sauna, space for text. Spa treatment. Relaxing in sauna during wellness weekend. Part of the series. Soft focus, blurred

Spring: Renewal and Detoxification

As nature awakens from winter dormancy, your sauna can become a powerful ally in your own seasonal renewal process. Spring presents unique wellness challenges—from seasonal allergies to increased activity levels as we emerge from winter’s relative sedentary patterns.

During spring months, your sauna routine can focus on these seasonal priorities:

Respiratory Relief: Pollen allergies affect millions, but regular sauna sessions can provide meaningful relief. The heat helps open sinus passages while steam (in traditional saunas) can soothe irritated airways. Many of our customers with seasonal allergies report that consistent evening sauna sessions help them breathe more comfortably during peak pollen season.

Spring Detoxification: After winter’s heavier foods and indoor time, spring sauna sessions support your body’s natural cleansing processes. The increased circulation and profuse sweating help eliminate accumulated toxins—consider it spring cleaning for your body!

Recovery Support: As physical activity increases with improving weather, many experience muscle soreness from resumed gardening, sports, or outdoor projects. Regular sauna sessions speed recovery and reduce inflammation, helping your body adapt to increased activity levels.

For spring sauna sessions, consider incorporating these elements:

  • Aromatherapy with fresh, invigorating scents like eucalyptus or citrus
  • Post-sauna hydration with fruit-infused water to replace fluids and support detoxification
  • Gentle stretching during sauna sessions to improve flexibility as you return to more active pursuits

Many traditional sauna users find that adding small amounts of water to the heated rocks (creating löyly, or steam) provides additional respiratory benefits during allergy season. With Finnleo or Helo traditional models, keeping a wooden bucket and ladle nearby makes this easy to incorporate into your routine.

Summer: Surprising Benefits in Warmer Months

While instinct might suggest avoiding additional heat during summer, regular sauna users discover that summer sessions offer unique and valuable benefits. The practice of intentional heat exposure actually helps your body adapt to summer temperatures, potentially making you more comfortable during hot weather.

Summer Sauna Strategies:

During warmer months, consider adjusting your approach with these modifications:

  • Shorter, less intense sessions (15-20 minutes rather than 30-45)
  • Slightly lower temperatures (155-175°F for traditional saunas, 110-125°F for infrared)
  • More frequent cooling breaks between rounds
  • Evening sessions when ambient temperatures have decreased

The most refreshing aspect of summer sauna use comes in the contrast between heat exposure and cooling methods. After a sauna session, options like outdoor showers, garden hoses, or a quick dip in a pool or lake create an incredibly revitalizing sensation that many users find addictive.

Our customers with both Sundance® Spas and saunas often create summer wellness circuits—moving from warm/hot spa to hot sauna to cool plunge (pool or shower), repeating this pattern several times for a comprehensive wellness experience.

Skin Health Benefits: Summer sauna sessions offer pronounced benefits for skin health. The deep cleansing effect of profuse sweating helps clear pores of sunscreen, environmental pollutants, and excess oils that can accumulate during summer activities. Many users report clearer, more radiant skin when maintaining their sauna routine through summer months.

For outdoor saunas like the NSO models, summer evenings create magical experiences as you move between the sauna’s warmth and the cool night air, perhaps under starry skies. These natural contrasts engage multiple senses, creating memorable wellness experiences.

Fall: Transition and Immune Preparation

As summer’s warmth fades and we prepare for winter’s return, fall sauna sessions help ease this seasonal transition while supporting immune function before cold and flu season arrives.

During autumn, consider these seasonal sauna approaches:

Immune Fortification: Regular sauna use has been associated with reduced incidence of respiratory infections—a valuable benefit as we enter cold and flu season. The temporary elevation in body temperature may stimulate immune function, creating a kind of natural “fever training” that helps your body respond more effectively to pathogens.

Stress Management: Fall often brings increased demands with back-to-school routines, holiday preparations, and year-end work projects. Your sauna provides a dedicated space for mental decompression and stress release during this busier season.

Joint health support: As damper, cooler weather arrives, those with arthritis or other joint conditions often experience increased discomfort. The penetrating heat of sauna sessions—particularly infrared models like the Finnleo S-Series—provides natural pain relief without medication.

Fall Sauna Enhancements:

  • Incorporate warming aromatherapy scents like cedar, pine, or cinnamon
  • Create a pre-sauna ritual of gentle stretching to prepare your body
  • Establish a consistent schedule as days shorten to maintain wellness momentum
  • Consider adding spectrum light therapy during sauna sessions to counteract decreasing daylight

Many of our customers report that establishing a regular fall sauna routine helps them enter winter with greater resilience, both physically and mentally. The practice serves as a form of preventative health care, potentially reducing winter illnesses and supporting emotional well-being during shorter days.

Year-Round Best Practices for Any Season

Regardless of the season, certain fundamental practices enhance your sauna experience:

Hydration Is Essential: Drink water before, during (if desired), and after sauna sessions to replace lost fluids. During summer, increase pre-sauna hydration to accommodate higher ambient temperatures.

Listen to Your Body: While seasonal guidelines provide helpful starting points, your personal comfort should always guide session length and temperature. Some days may call for longer, more intense sessions, while others might benefit from gentler approaches.

Consistent Scheduling: The most profound health benefits come from regular use rather than occasional sessions. Consider establishing a core schedule (perhaps 2-3 sessions weekly) that you maintain year-round, with seasonal adjustments to temperature and duration.

Mindful Transitions: Allow time for your body to cool naturally after sessions before returning to daily activities. This transition period often provides some of the most profound relaxation benefits of the entire sauna experience.

Personalizing Your Seasonal Sauna Experience

At Great Bay Spa & Sauna, we understand that each customer’s relationship with their sauna evolves over time and changes with the seasons. Our experienced team can help you select the perfect sauna model to accommodate your year-round wellness goals:

Traditional Finnish models like the Helo PS44 or Finnleo HM66C provide authentic heat experiences with the option of adding steam—ideal for respiratory benefits in winter and spring.

Infrared saunas such as the Finnleo S-series deliver targeted therapeutic heat that penetrates deeply into tissues, offering exceptional joint and muscle relief during all seasons with more moderate ambient temperatures.

Combination saunas provide ultimate flexibility, allowing traditional sauna experiences in winter and infrared options during warmer months when less intense heat may be preferred.

By adapting your sauna routine to align with the changing seasons, you’ll discover new dimensions of well-being throughout the year. Your sauna becomes not just a wellness appliance but a sanctuary that evolves with your body’s changing needs—a true four-season wellness partner.