Sauna Etiquette: What to Do (and Avoid) Inside Your Sauna

There is something profoundly personal about stepping into a sauna for the first time. The warmth that greets you, the earthy fragrance of the wood, the way the world outside seems to lose its grip within seconds. But like most rituals worth doing well, the sauna experience has its own quiet language a set of unspoken (and sometimes spoken) guidelines that transform a simple heat session into something truly restorative.

Whether you are a first-time sauna owner or someone who has just brought home a Nagomi Barrel or Cube sauna, understanding sauna etiquette is not about following arbitrary rules. It is about respecting the space, the experience, and the body you are caring for.
Here is what you need to know.

Shower Before You Enter

This is the golden rule of sauna etiquette and it applies whether you are using a private home sauna or a shared facility. A quick rinse before your session removes sweat, skin oils, sunscreen, and any surface residue that would otherwise be carried into the heated chamber.

Beyond hygiene, showering before entering is also about your sauna’s longevity. Natural wood particularly high-quality Hinoki and Sugi used in Nagomi saunas is porous and absorbs what it comes into contact with. Keeping contaminants out of the wood helps preserve both its appearance and its distinctive therapeutic fragrance over time.

Shower briefly, dry off lightly, and then step in. That small ritual already tells your body: something meaningful is about to happen.

Use a Towel at All Times

Sitting directly on sauna benches without a towel is not just a matter of etiquette it is a matter of basic hygiene and wood care. Place a clean towel down on any surface you plan to sit or lie on. This protects the wood grain from direct skin contact and keeps the bench surface clean for every session.

In traditional Finnish and Japanese sauna culture, the towel also plays a symbolic role. It is part of how you arrive prepared, intentional, ready to receive what the heat offers. A small towel to sit on, a larger one to wrap around afterward: that is the standard, and it works beautifully.

Start Low and Go Slow

One of the most common mistakes among new sauna users is entering at the highest temperature setting right away. This is not only uncomfortable, it can also be counterproductive. For beginners, starting at around 60 to 70 degrees Celsius (140 to 158°F) for a session of 10 to 15 minutes is a reasonable introduction. Over time, as your body adapts, you can work toward 80 to 90 degrees Celsius for longer periods. Most experienced sauna users find their ideal range after a few weeks of regular sessions.

The same principle applies to bench position. Heat rises. The lower benches are noticeably cooler. Start lower, let your body acclimatize, and move up gradually if and when you are ready. There is no competition here. The sauna rewards patience.

Silence and Stillness Are Welcome

This may sound obvious, but it deserves emphasis: the sauna is not a social media moment. It is not the place for loud conversations, phone screens, or disruptive noise. Whether you are using it alone or with others, the shared understanding is that the sauna is a space of quiet.
In Finnish tradition, there is a saying that the sauna is the poor man’s pharmacy. In Japanese wellness philosophy, stillness is itself a form of healing. At Nagomi, our saunas are designed with this sensibility in mind the natural grain of Hinoki wood, the soft warmth, the cedar scent that fills the air. These elements work together to shift the nervous system into a calmer state. The experience only deepens when you lean into the quiet rather than fight it.

If you are with family or close friends, gentle conversation is of course fine. But keep the volume low and the energy soft. The sauna will reward you for it.

Stay Hydrated : Before, During, and After

Heat exposure causes the body to sweat significantly. In a single 20-minute session, it is entirely normal to lose anywhere from 500 ml to one liter of fluid. This is not a reason to panic , it is simply a reason to hydrate intelligently. Drink a glass or two of water before entering. Keep water nearby during your session, especially if you plan to stay in for more than 15 minutes. And after your session, rehydrate thoroughly.

Avoid alcohol before or during sauna use. Alcohol impairs the body’s ability to regulate temperature, increases the risk of dizziness, and works directly against the restorative purpose of the session. Light herbal teas, cool water, or coconut water are far better companions.

Respect the Cool-Down Phase

One of the most undervalued aspects of sauna etiquette is what happens after you step out. The transition from heat to cooler air is not just a pleasant contrast , it is a physiologically important part of the process. Step out of the sauna, allow your body to cool naturally for a few minutes, and then take a lukewarm-to-cool shower. This contrast supports circulation, helps regulate core body temperature, and signals the nervous system to begin its recovery phase.

If you have a cold plunge nearby, this is when the two experiences complement each other most powerfully. Avoid rushing back into daily activity immediately after a session. Give yourself at least 10 to 15 minutes of quiet wind-down time. Put your phone away. Drink your water. Let the experience land.

Clean the Space After Each Use

Your sauna will reward consistent care. After each session, wipe down the benches with a clean, damp cloth and allow the sauna to air out by leaving the door slightly open. This prevents moisture from lingering and protects the wood interior from premature wear. For Nagomi saunas built from Hinoki and Sugi , two of Japan’s most prized timber varieties regular airing is also how the natural oils in the wood stay active. That distinctive fragrance you love? It is a living property of the wood, and how you care for the sauna determines how long it stays.

Monthly light cleaning with a mild, fragrance-free solution is sufficient. Avoid harsh chemicals, which strip the wood of its natural properties.

The Sauna as a Practice

Sauna etiquette, at its core, is simply the practice of arriving with intention and leaving with care. It is about treating the ritual seriously enough to show up prepared, and generously enough to leave the space better than you found it.
At Nagomi, every sauna we build whether the curved warmth of the Barrel or the clean geometry of the Cube is designed to become a personal sanctuary. A place you return to not out of habit, but out of genuine need for restoration.
These seven rules are your starting point. Over time, you will develop your own rhythms, your own rituals, your own quiet relationship with the heat. That is when the sauna stops being a product and becomes a practice.