Sauna protocols for specific goals: longevity, recovery, sleep, stress, and how to structure sessions for maximum benefit.
Forbes just published their roundup of the best home saunas for 2026, and as someone who’s been prescribing heat therapy protocols for eight years, I have thoughts. The sauna market has exploded with options ranging from $200 portable units to…
I get asked about sauna for muscle recovery at least twice a week in my practice. Usually it’s from a marathon runner who saw some influencer swearing by post-race sauna sessions, or a CrossFit athlete wondering if heat exposure will…
Affiliate Disclosure: This article contains Amazon affiliate links. As an Amazon Associate I earn from qualifying purchases at no additional cost to you. I only recommend products I personally evaluate or would use in clinical practice. As an integrative medicine…
Disclosure: This article contains affiliate links. As an Amazon Associate, I earn from qualifying purchases at no extra cost to you. I only recommend products I trust and use in my own practice. As an integrative medicine physician who has…
Dr. Sarah Novak explains how infrared sauna improves sleep — the science, optimal timing, session length, and who benefits most.
Should you sauna before or after a workout? Dr. Sarah Novak reviews the clinical evidence and provides goal-specific protocols for traditional and infrared sauna use.
Wondering how long to sit in infrared sauna? Dr. Sarah Novak shares goal-based protocols for detox, recovery, sleep and heart health. Find your ideal session length.
Sauna and alcohol is a dangerous combination — the physiology explains why. Dr. Sarah Novak covers the 5 mechanisms that make this combination genuinely risky.
Most people who struggle with sleep have heard the usual advice: limit screens, keep the room cool, go to bed at the same time every night. Good advice, all of it. But there’s one intervention...
You just finished a solid workout. You’re sweaty, your muscles are pumped, and someone told you the sauna is the perfect way to finish the session. So you head straight in — 190°F, 20 minutes,...
