In the world of sports, what happens off the field is just as vital as what happens during the match. Whether you're training for performance or pursuing everyday fitness, workout recovery plays a critical role in staying strong, consistent, and injury-free.
In a recent feature published by Men’s Health, rugby league superstar Nathan Cleary opened up about his personal approach to recovery—and at the centre of his routine is the Clearlight® Sanctuary Infrared Sauna.
As a four-time NRL premiership winner, Cleary understands that training is only part of the equation. Recovery is the edge that keeps him performing at elite levels.
Why post-workout recovery is essential for every athlete
Training places the body under physical stress. Muscle fatigue, microtears in tissue, and post-session soreness are all part of the normal adaptation process—but recovery is where true gains are made. Without it, performance stalls, injuries arise, and motivation can suffer.
That’s why recovery isn’t optional—it’s fundamental. From rehydration and stretching to contrast therapy and infrared sauna sessions, a comprehensive approach ensures your body repairs, adapts, and improves after each workout.
For many athletes across Europe, sauna sessions for recovery have become a go-to tool. When used regularly, it helps reduce muscle soreness, ease tension, and promote a sense of calm and balance after tough sessions.
Nathan Cleary’s Clearlight® routine – as featured in Men’s Health
In Men’s Health (Feb 2025), Cleary explained how recovery shapes his performance, and how Clearlight® Sanctuary Sauna sessions have become part of his daily rhythm.
“Physically, it really helps my muscles recover—they feel less heavy and more ready to go again sooner,” Cleary said.
“Mentally, it makes me feel relaxed; I have more mental clarity, a good mood, and also achieve a sense of accomplishment.”
His personal routine includes 15-minute infrared sauna sessions, followed by a plunge into cold water—helping him feel both physically restored and mentally sharp before his next training cycle.
Cleary’s model of choice, the 3-Person Clearlight® Full Spectrum Sanctuary Sauna, offers the perfect blend of space, comfort, and infrared radiation performance.
“Cleary has a Clearlight sauna, a top-quality installation made from eco-certified western red Canadian cedar. Clearlight Saunas are furniture-grade quality, made from only non-toxic materials, and are built to last a lifetime.” - Cayle Reid, Men’s Health, 2025
For athletes like Cleary, Clearlight® is more than a wellness upgrade—it’s a strategic training tool for recovery from strength and endurance sessions.
Why use an infrared sauna after a workout?
It’s a question many are asking: is sauna good for muscle recovery? Compared to a traditional sauna, a Clearlight® Infrared Sauna uses radiant heat that penetrates deeper into muscle tissue, delivering warmth directly where the body needs it most.
The result? Support for post-workout recovery that goes beyond surface-level relaxation:
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Reduced muscle soreness after strength or endurance training.
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Eased physical tension and less post-exercise fatigue.
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Better neuromuscular performance through improved relaxation.
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A noticeable boost in sleep quality, crucial for muscle repair.
Whether you're an elite athlete or simply pushing yourself through consistent gym sessions, the benefits of an infrared sauna make it a natural fit for your recovery methods.
How to integrate an infrared sauna into your recovery routine
If you’re wondering how long in a sauna for muscle recovery is best, or whether to use an infrared sauna before or after workout, here's what experts suggest:
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Choose the best time to use your infrared sauna
The best time for an infrared sauna session is after your workout. This is when your muscles are already warm and more responsive to infrared heat. As Nathan Cleary shared in Men’s Health, he always schedules his sauna time post-training to support recovery, reduce soreness, and reset both physically and mentally.
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Set the right duration and weekly frequency
Start with 15–20 minute sessions, three to four times per week. Adjust depending on your training intensity and personal comfort.
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Combine heat and cold with contrast therapy
Pairing your infrared sauna session with a cold plunge—also known as contrast therapy—can significantly enhance recovery. Nathan Cleary follows this approach, alternating between heat and cold to reduce muscle soreness, decrease inflammation, and help the body reset faster after intense training.
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Maximise the benefits of every sauna session
To get the most from your infrared sauna routine, focus on a few key practices.
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Hydrate well before and after each session.
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Aim to use the sauna within 30–60 minutes post-training for optimal muscle recovery.
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For a full mind-body benefit, include calming techniques like deep breathing or mindfulness to ease tension and enhance relaxation.
By including infrared sauna uses in your weekly training schedule, you’ll be giving your body the tools it needs to repair muscle fibres, reduce stiffness, and return to activity faster and stronger.
Why top performers trust Clearlight® Infrared Sauna
The model Cleary uses is the Clearlight® 3-Person Sanctuary Sauna, engineered with performance recovery in mind. It combines True Wave® Full Spectrum and Far Infrared Heaters for even, targeted infrared heat that reaches deep muscle fibres and supports every stage of the recovery process.
Designed for use after strength training, cardio, or high-impact sessions, it’s ideal for those looking to improve muscle repair, reduce soreness, and enhance neuromuscular function between workouts.
Key features include:
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True Wave® Full Spectrum infrared heating
Delivers fast, deep-penetrating warmth to support muscle recovery, reduce fatigue, and enhance performance after workouts.
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Eco-certified, non-toxic materials
Crafted entirely from FSC® certified Okoume wood, this sauna offers a clean, non-toxic environment that’s safe, durable, and beautifully finished for modern wellness spaces.
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Wellness-enhancing extras
Includes integrated Bluetooth audio, dual-zone chromotherapy lighting, smart device charging, and ergonomic seating—creating a calming, immersive experience for body and mind.
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Built for consistent daily use
Engineered for reliability with robust construction, intuitive app control, and backed by a lifetime residential warranty, making it ideal for regular, long-term use.
Whether installed in your home gym or outdoor space, the Sanctuary range is the ultimate sauna for recovery—supporting everything from reduced muscle soreness to better sleep and mindset reset.
Inspired by Cleary’s recovery routine? Here’s how to start yours
From easing tension to promoting deeper sleep, the benefits of infrared sauna are proven, and Nathan Cleary’s experience is the perfect example of what’s possible when athletes prioritise smart, sustainable recovery.
If you train regularly—or simply want to improve your recovery and overall performance—the Clearlight® Infrared Sauna is designed to help you create a personalised wellness space at home.
Explore all models and find the one that fits your lifestyle best.