Timing-when to Sauna
Your body processes heat differently dependent on the time of your circadian rhythm! Morning heat boost activation, whereas nighttime heat boost recovery. Morning heat will raise your cortisol at a time when it needs to be raised.. morning is best if you want more focus, it is also great for circulation and getting metabolic health early. Evening heat lowers cortisol and promotes deeper sleep.
Staying hydrated
Make sure you drink enough water before you sauna , preferably add trace, minerals or fulvic minerals. In addition you can consider adding binders to help with the detoxification that comes from sauna. Recommended binders such as bentonite clay, or activated charcoal. When you leave the sauna, be sure to rehydrate. Coconut water is a really good drink to hydrate with. Or you can add fulvic minerals or trace minerals to your water. You can also use electrolytes to support hydration. If you are drinking alcohol ensure you compensate for the dehydration and avoid intense lengthy sessions.
Hats in Sauna
Your head overheats in a sauna faster than your body, a hat in the sauna will help you stay in longer.
Leaving the sauna
It is recommended that you try to wash or cold plunge after the sauna , your sweat is a form of detoxification and you want to support the body by removing this, another option is to dry brush. Always make sure you rehydrate.
What to wear ?
Please bear in mind, this is a community sauna so sensible clothing is appreciated. Bring a towel to sit on. We do recommend appropriate swimwear, and maybe bring a dry robe for after, also some slip on easy footwear for outdoors, footwear is to be removed on entry to the sauna and feet dipped in the foot wash provided if they are dirty, it is recommended you wash, or cold plunge shortly after your sauna experience.
Heart health
Heart rate begins to rise
Cardiovascular adaptation begins
Your heart gets moving your blood flow increases
Blood
Your blood flow increases which results in your organs working more efficiently, reduced inflammation and better circulation easing soreness and stiffness, improving mobility
Sleep
By raising the body temperature and activation of a subsequent cooling process upon exiting the brain receives a signal to produce melatonin, the sleep hormone, this process reduces Cortisol (stress hormone) and induced relaxation! Studies indicate that sauna can lead to 70% deeper sleep within the first 2 hours!
Muscle
Increased blood circulation and heat exposure helps deliver oxygen and nutrients to muscles, reducing soreness and speeding up repair. The intense heat relaxes muscle fibres, alleviate tension, increases growth hormone and helps flush out metabolic waste such as lactic acid. This helps alleviate DOMS. (Delayed onset muscle soreness)
Lymphatic
Sweating is one of the primary ways your body eliminates toxins. When you sit in a Sauna the intense heat causes you to sweat profusely which helps flush out impurities from your body. This detoxification process is essential for maintaining a healthy lymphatic system and prevents lymph nodes from getting clogged up.
Mobility and Pain Relief
Sauna induces release of anti inflammatory compounds and endorphins resulting in short term pain relief and increased mobility for joint pain and arthritis
Menopause and hormone regulation
Regular controlled heat exposure helps the body regulate temperature helping decrease the intensity of hot flashes and night sweats. Saunas reduce cortisol the stress hormone whilst releasing endorphins to improve mood and reduce anxiety. Heat therapy also supports insulin sensitivity which is critical for managing weight gain and blood sugar fluctuations common in menopause and post menopause.
Improved Skin
Intense perspiration opens up pores and removes oil, dirt and and debris, which can help reduce acne and blemishes, regular sauna boosts collagen production, helping skin elasticity and reducing the appearance of thin lines.
Frequently Asked Questions
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The main essentials are your swimwear and some drinking water!
We are what is called a ‘textile’ sauna. We expect you to be in suitable swimwear; your trunks, cossie, bikini etc.
You’ll also need two towels - one for you to sit on in the sauna and one for drying yourself.
We also recommend bringing some flip flops or sliders, a towelling or changing robe if you have one, and some warm easy to put on clothes for afterwards.
If you're very organised, maybe a nice hot drink and a snack for afterwards too.
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The basic cycle is:
Hot - Cold - Rinse - Rest - Repeat
Sit on a towel in the sauna.
Get warm (usually 5-10 mins). Your first cycle is likely to be your shortest, this is just your 'first sweat'. Then you could go slightly longer for subsequent cycles.
Get cold - use the watering cans to cool off or our cold plunge if available.
Rest - allow your body to reach equilibrium.
Repeat.
Top tip:
Listen to your heart. Notice your resting heart rate before the sauna. Notice how it speeds up during sauna process. Notice it come back down during cold plunge. Notice it settle during rest. When its back to normal is the time to return to the sauna. When it gets too high it's time to get out!
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Please follow some simple sauna etiquette:
Arrive clean for your sauna. Heat amplifies smells and nobody wants a bad smelling sauna experience.
Always sit on a towel.
Do NOT touch the stove.
Keep your swimwear on.
Ask other bathers before adding water to the rocks.
Only use our essential oils and only use them if all bathers are happy for them to be used - never put oils on the rocks, only add them to the water.
Listen to your body, not a timer. Don't get competitive!
SHUT THE DOOR.
Use the watering cans to rinse off before entering the cold plunge tanks (if applicable).
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The sauna can fit 7 people who don't know each other yet, and 8 who do!
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Please arrive 10 minutes before your booking time to allow time for a quick briefing. We recommend arriving in your swimwear and ready to sauna. Make good use of your dryrobe (other brands available!).
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This is up to you but remember jewellery gets very hot in the sauna and you don't want it to burn you.
It is advisable to remove as much jewellery as you can, especially anything metal from any sensitive areas.
Sports watches that track your heart rate can be a good idea to keep on as long as they have plastic or rubber straps that aren't going to get too hot on your skin.
We don't have secure storage spaces, so bear this in mind when removing jewellery and watches. It's best to leave what you can at home or in your locked car.
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Dependant on site if we do not have toilet or shower facilities, we do provide pop up toilet tents and a gazebo for the good old fashioned towel trick! We do have hangers and large storage boxes for keeping your belongings safe and dry whilst you're in the sauna, but that's really it. And that's part of the charm. There is something really grounding and quite glorious about changing under a towel in nature. Some of our venues have other facilities but check before arriving.
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Depends on location but Facilities may be limited. We don't provide toilets, we are literally the sauna and that's about it. At all our venues there will be on site toilets but we can't guarantee how close they will be located to us. Please check venue websites for more information.
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We have our gorgeous traditional Finnish built converted horsebox, it's been converted to the highest standards. fully insulated and breathable and cleaned on a regular basis to maintain hygiene standards.
We also have hooks for your robes and storage boxes for your shoes/small bags & belongings.
Outside the sauna we will have watering cans full of fresh water to help you cool off after each cycle in the heat. At some venues/events we also have cold plunge available for cooling off. or even a hosed or pumped shower.
There are leisure chairs for you to relax in between cycles of hot and cold.
You need to bring your own towels, drinks and warm clothing for afterwards.
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Community sauna bookings need to be made here on this website. We don't accept bookings via social media. Payments are all made in advance via the website.
If we have space on the day and you're a 'walk in', you'll need to make payment via the website still - no cash is accepted at the sauna.
If you need to cancel your booking and want a refund, we need 48 hours notice and a £5 admin fee will be charged.
If you want to reschedule your booking we still need 48 hours notice but no admin fee will be charged.
For either of these options you need to email info@sweatboxsauna.co.uk
If you want to make a private hire or event booking please email us to discuss your requirements: info@sweatboxsauna.co.uk
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We are going to have some regular venues but the days and times we will be there might vary, these will all be available on the calendar. You'll be able to find out where we are on the booking page. We will also update our social media page on Instagram.
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This is going to vary by location and event.
Please keep an eye on our social media pages for more info!
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We are open all year round and in (nearly) all weather!
The only things that might mean we have to reschedule your booking is very high winds or lightening. We will contact you as soon as we can if we need to change your booking because of weather warnings.
We have very limited facilities for shelter, so please come prepared if wet weather is forecast.
Don't be put off by rain though. After each period in the sauna you are going to be hot and standing in the rain will be absolutely glorious!
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Our insurance doesn't allow us to welcome anyone under 13 into the sauna unfortunately.
If you have any underlying health conditions please seek medical advice before you book - this includes if you are pregnant.
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Our community sauna hot seats are open to anyone to book. If your session is at maximum capacity there will be room for everyone, and the sauna is a great place to chat to like minded people.
If you'd prefer to know who you'll be sharing the sauna with you have the option to book the whole session - where available.
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If you need to cancel your booking and want a refund, we need 48 hours notice and a £5 admin fee will be charged.
If you want to reschedule your booking we still need 48 hours notice but no admin fee will be charged.
For either of these options you need to email info@sweatboxsauna.co.uk and include all the details of your original booking.
If you don't show up for your booking or you cancel on the day, you will not be refunded or have a rescheduled slot.
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If you feel unwell at any point during your booking, please leave the sauna immediately and have a sit down on the deckchairs outside. Inform your sauna host that you are not feeling well and make sure you have some water to drink.