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Sauna

Deliberate heat exposure using a sauna, typically around 80–100°C (176–212°F). Sessions are usually 5–20 minutes, with 10–20 minutes commonly emphasized, and frequency adjusted to tolerance and goals. The main rationale is to trigger a strong heat-stress response that supports cardiovascular conditioning, sweating, and overall resilience.

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“But if you do hot tub or a hot bath or a sauna in the evening, and you don't stay in for more than 20 or 30 minutes and you get out, you take maybe a cool shower or a warm shower then what happens is there a compensatory cooling off of your core body temperature for the reasons we discussed earlier and your body temperature will drop by one to three degrees and it will make it much easier to get into sleep.”

huberman · Essentials: Sleep Toolkit for Optimizing Sleep & Sleep-Wake Timing · Jun 11, 2026 · 22:37 · open ↗

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