Back in the Sauna: A Daily Ritual I Didn’t Know I Missed This Much

 

For the last week, I’ve been back in the sauna every single day. No exceptions. No “I’ll do it tomorrow.” Twenty-five minutes of infrared heat, followed by five minutes in the steam room, capped off with an ice-cold shower that makes you question everything for about three seconds before you feel absolutely incredible.

I didn’t realize how much I needed this until I got back into it.

The Phone-Free Zone (And Why That Actually Matters)

 

Here’s my hard rule: no phone in the sauna. Period.

I don’t bend on this, and I actually follow it—which feels like an accomplishment in 2025. For those 25 minutes, the outside world quiets down. No inbox. No notifications. No “just one quick check.” There’s just heat, sweat, and my own thoughts.

There’s something about the heat that forces you to be present. You can’t multitask in a sauna. You can’t mentally sprint too far ahead. The body pulls you back into the moment whether you like it or not. The breath slows. Thoughts soften. Problems that felt sharp earlier in the day start to lose their edge.

And weirdly? That’s when I solve most of my problems. Not by actively trying, but by finally giving my brain the space to just work.

The Reality of “Me Time” with Two Small Kids

 

The sauna has become my main time alone during the day.

I have a family with two very small kids. I love them more than anything, but anyone with young children knows how rare true alone time becomes. Most days are full—noise, responsibility, movement, and constant decision-making. The sauna is a space where no one needs anything from me. I don’t have to solve a problem or respond to anyone. I can just exist.

A real one.

Some mornings I’m sneaking in there at 5:30 AM before anyone wakes up. Some nights it’s 10 PM after everyone’s asleep. But I get it done. Because I’ve realized that I’m a better dad, a better husband, and frankly a better human when I’ve had my 25 minutes.

That kind of solitude does wonders for my stress levels.

How It Actually Helps with Stress

 

Running a business is stressful. Parenting is stressful. Doing both simultaneously while trying to also be a functional adult who remembers to eat lunch? That’s next-level stress.

The sauna doesn’t remove stress from my life, but it changes how I carry it. And that’s a big difference.

After the heat, I move into a 5-minute steam session. It’s gentler but still enveloping, like a transition phase—my body being guided from intensity into calm. And then comes the cold shower. Ice-cold. Not “kind of cold.” Fully cold.

The cold shower is always a moment of choice. Every time, there’s a split second where I think, I could skip this. And every time, I don’t. The shock is immediate, but so is the clarity. When I step out, I feel clean, energized, and oddly peaceful.

The Oura Ring Data (Because I’m an Engineer and I Like Numbers)

 

I just started wearing an Oura ring last week, and the data has been fascinating.

My readiness score has gone way up. My sleep score is consistently higher. But what really caught my attention is the REM and deep sleep percentages—both have increased noticeably since I started back with daily sessions.

It’s one thing to feel better. It’s another thing entirely to see that improvement reflected in actual metrics.

The ring doesn’t lie. The data shows improvement. Sleep feels deeper. Mornings feel steadier. I’m not snapping as easily. My baseline stress feels lower, even when the day itself is busy. And when you can see objective evidence that something you’re doing is working, it becomes a lot easier to keep doing it.

Just Get in the Sauna Every Day

 

Here’s where I’m going to give you advice that might sound extreme: don’t aim for three or four times a week. Just get in the sauna every day.

I know that sounds like a lot. But here’s the thing—it’s 30 minutes. Daily consistency is what builds the habit. It’s what makes it non-negotiable. When you aim for “a few times a week,” it’s easy to skip.

When it’s daily, it’s just what you do.

I don’t wait for motivation. I don’t negotiate with myself. I don’t aim for perfection. I show up, sit down, sweat, and breathe. Consistency beats intensity every time.

If there’s one thing I’m genuinely good at, it’s this: I just get in the sauna. And honestly, that might be the most important skill I’ve developed in the last decade.

The Bottom Line

 

This past week has been a reminder of what I already knew but had somehow let myself forget: the sauna isn’t a luxury. It’s not a reward. It’s a baseline practice for mental health, stress management, and recovery.

Being back in the sauna feels like returning to myself. It’s a reminder that amidst all the noise and responsibility of modern life, there are still simple, ancient practices that work. Heat. Cold. Stillness. Solitude. Breath.

The benefits compound quickly. One day feels good. Three days feel better. A week feels transformative.

So if you’ve been thinking about it, or if you used to have a routine and fell off: get in the sauna. Today. Tomorrow. Every day after that. Make it non-negotiable.

Just get in the sauna. Every day. Even when you don’t feel like it. Especially when you don’t feel like it.

Your future self will thank you.