Sauna bathing is an ideal way of relieving both mental and physical stresses that occur in everyday life and therefore by taking enough time to fully enjoy it, you can benefit from a stress free relaxed feeling any time of the day. We recommend that in order to fully appreciate a sauna you should reserve at least an hour to an hour and a half of relaxation time.

Have a shower or bathe in water to moisten the skin before entering the sauna. This is to ensure that the skin is clean and free from any existing perspiration, fragrances and body odours, which do not really belong in the sauna.

Take a small towel to sit on and enter the sauna for the first session. The recommended temperature is anywhere between 70 to 90°C depending on your preference. If you have yet to try a sauna, aim for a lower temperature to begin with. The temperature will be highest on the higher benches, so choosing a lower bench will provide a gentler start.

At first the air may be dry, but it is possible to increase the humidity by sprinkling water across the stones in the heater from the bucket and ladle. The effect of this is to produce an exhilarating wave of hot humid air that is known in Finland as 'loyly'. Some bathers enjoy this and others do not, so it is customary to ask any others in the sauna before doing this. You will find that the action of putting the water on the stones makes the sauna feel hotter, but actually lowers the overall temperature of the cabin.

After a little while your body will start to perspire in a natural reaction to the increase in temperature. Do not stay in the sauna longer than you feel comfortable, 10-15 minutes is typical and less time if you are a beginner. Leave the sauna when when you feel hot enough and cool off by taking a shower, a swim or just by sitting at room or, outside temperature.

A cold shower or a plunge in a low temperature pool is best if you can bear it, but many prefer not to go to this extreme. The rapid change in temperature lowers the body temperature more quickly, closing the pores in the skin and slowing the rate of perspiration.

Have a drink if you feel thirsty, but keep it to soft drinks for now and avoid alcohol in the sauna.

When you are ready, return to the sauna. It will feel more humid upon entry than on the first visit if you used the 'loyly'. Adjust the humidity further if you like and stay in 10 or so minutes again. However, if you feel too hot, leave the sauna - it is not an endurance test - and cool off again.

Repeat the hot-cold cycle as many times as you feel comfortable with. However, two visits are about right for most people.

When you have finished using the sauna and cooled down for the final time, close by taking your normal bath or showering routine. Then dry yourself with a towel or just by sitting in room temperature. You can also lay down and even close your eyes for a while if you feel like it.

Have a refreshing drink and a salty snack according to your personal taste. This will help to rehydrate your body and replenish essential minerals that have been lost through perspiring in the sauna.

Before putting on clean clothes allow enough time for cooling off, otherwise you may continue to perspire. Also be careful not to get cold immediately after a sauna as the body is more sensitive to this for a little while afterwards.

Remember to leave the sauna and the dressing room in a safe and tidy condition.

Finally, a brief note of caution, if you have any doubts about your fitness, or have a medical condition, please consult your doctor before trying a sauna for the first time.

If you follow these guidelines, you will find that the effect of the sauna is quite immediate. Tensions vanish, stiffness is eased as muscles relax, skin becomes revitalised and there is a feeling of undisturbed tranquility.

Enjoy your sauna!

Sauna and relaxation guides: Top world spas and saunas guides.

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