Should You Finish Your Sauna Session on Cold or Hot?
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At Sliabh Liag Sauna, we’re often asked one surprisingly tricky question: “Should I finish my session with heat or cold?”
If you’re combining sea swimming and sauna., especially here at Teelin Pier, the short answer is: Finish cold, unless you're heading straight to bed!
Let’s break it down:
Why You Should Finish Cold
In most wellness traditions (including Nordic saunas), the recommendation is to end your session with cold exposure, whether that’s a dip in the Atlantic, a cold shower, or a quick splash in our plunge pool.
Here’s why it works:
- Closes pores and calms skin after sweating
- Boosts circulation and gives a natural energy lift
- Reduces inflammation and soothes tired muscles
- Leaves you feeling refreshed and alert
When It’s OK to Finish on Warm
There are a few moments when staying warm at the end is the right call:
- If you’re saunaing before bed and want to stay in a relaxed, drowsy state
- If it’s very cold or windy outside and you don’t want a deep chill lingering
- If you’re already cold from swimming and want to reheat your core
Our Tip: Listen to Your Body
The key is to cycle through heat and cold a few times, and pay attention to how you feel. Everyone's ideal finish is a little different.
But for most, especially after a wild Atlantic dip, that final blast of cold feels like a reset button.
Next time you visit Sliabh Liag Sauna, try experimenting with how you finish your session. Want to end on hot and watch the sun set from Bunglas viewing point? Go for it. Prefer to step out of the sea and towel off tingling and alert? Even better.
The ritual is yours. We’re just here to stoke the fire 🔥
2 comments
An excellent guide for anyone visiting Sliabh Liag Sauna and wondering about the optimal order of heat and cold. Whether you’re sea swimming or using the plunge pool, understanding when to end on cold for alertness and when to stay warm for relaxation is key to a successful session. For peak recovery in 2026, we always recommend the ‘cold finish’ to boost circulation and immune function, especially in the beautiful, rugged environment of Teelin.
See here: https://www.renutherapy.com/collections/cold-plunge-tanks for more!
I love the nuance here about finishing with heat if you’re heading straight to bed. Most people don’t realize that staying in that ‘drowsy’ state is key for a deep sleep cycle. But for a midday reset, that cold finish at Teelin Pier is unbeatable for mental clarity. It’s all about listening to your body’s rhythm. If you’ve been swimming, using the sauna to reheat your core before a final, brief cold plunge creates a perfect metabolic balance.