One of the first things you'll notice in a sauna is that not everyone sits in the same place. Some people head straight for the top bench, while others settle on the lower level for the entire session.

So, which sauna bench is best?

The answer depends on your experience, heat tolerance and what you want from your session. Both the top and bottom benches deliver the benefits of sauna bathing—they simply provide different levels of intensity.

Why Is the Top Bench Hotter?

The simple reason is physics.

Hot air rises, so the warmest air naturally collects near the ceiling. In a traditional Finnish sauna, it's common for the temperature difference between the top and bottom benches to be 10–15°C, although this varies depending on the sauna's design, ceiling height, ventilation and heater.

That means a sauna set to 90°C could feel closer to 75–80°C on the lower bench.

Pour water over the sauna stones to create löyly (the burst of steam that defines an authentic Finnish sauna), and you'll notice the effect even more. The hottest steam reaches the upper benches first before gradually circulating around the room.

Top Bench: Best for Experienced Sauna Users

The upper bench delivers the hottest, most intense sauna experience.

Because the air temperature is higher, your core body temperature generally rises more quickly, meaning you'll often begin sweating sooner and may find shorter sessions sufficient.

Many regular sauna users prefer the top bench because it provides:

• Higher temperatures
• More intense löyly (steam)
• Faster heat exposure
• A traditional Finnish sauna experience

However, hotter isn't automatically better.

If you spend the entire session feeling uncomfortable or need to leave after only a few minutes, you're unlikely to enjoy the experience or establish a regular sauna routine.

Bottom Bench: Ideal for Beginners and Longer Sessions

The lower bench offers a noticeably gentler environment while still delivering the core physiological benefits associated with regular sauna use.

It's an excellent choice if you're:

• New to saunas
• Returning after a long break
• Planning a longer, more relaxed session
• Sensitive to high temperatures
• Supervising children (where permitted)

Choosing the bottom bench isn't a sign you're "doing sauna wrong." Even experienced sauna users will often move between bench levels during a session depending on how they're feeling.

The goal isn't to tolerate the highest possible temperature—it's to enjoy a safe, comfortable session that encourages you to return regularly.

Do You Get the Same Health Benefits?

Yes.

Whether you sit on the top or bottom bench, your body responds to heat exposure in broadly the same way. Regular sauna bathing has been associated with benefits including:

• Increased circulation
• Elevated heart rate similar to moderate exercise
• Relaxation and stress reduction
• Endorphin release
• Heat acclimation
• Production of heat shock proteins

The difference is largely one of intensity and speed, not whether the benefits occur at all.

On the top bench, these physiological responses may develop more quickly because the surrounding air is hotter. On the lower bench, they generally occur more gradually, making the experience more comfortable for many people.

Should Beginners Start on the Bottom Bench?

Absolutely.

If it's your first sauna session, begin on the bottom bench and see how your body responds.

The British Sauna Society recommends gradually acclimatising to sauna bathing rather than pushing for maximum heat exposure from the outset. Feeling slightly warm and relaxed is far preferable to feeling dizzy or overheated.

As your tolerance improves over several sessions, you can experiment with moving to the upper bench for part or all of your visit.

Regular sauna users often move between bench levels during a single session, depending on how they feel.

Is It Better to Sit or Lie Down?

If your sauna is large enough, lying down can be even more comfortable than sitting.

When you're seated, your head is exposed to significantly hotter air than your feet because of the vertical temperature gradient inside the sauna. Lying down places your body on roughly the same level, creating a more even temperature from head to toe.

Many people find they can relax for longer when lying down, particularly in wider outdoor or luxury home saunas designed with full-length benches.

Top Bench vs Bottom Bench: Which Should You Choose?

Frequently Asked Questions

Is the top bench always hotter in a sauna?

Yes. Because hot air rises, the upper benches are almost always hotter than the lower benches. The temperature difference is often around 10–15°C in a traditional Finnish sauna.

Should beginners sit on the bottom bench?

Yes. Starting on the lower bench allows your body to adapt gradually to the heat, reducing the likelihood of dizziness or overheating during your first few sessions.

Can I move between benches during a sauna session?

Absolutely. Many experienced sauna users move between the lower and upper benches depending on how they feel, particularly after pouring water over the stones to create löyly.

Which bench is best for the health benefits of a sauna?

Both benches provide the core health benefits associated with sauna bathing. The upper bench simply delivers a more intense heat exposure, while the lower bench offers a gentler experience that many people find easier to sustain.

Does lying down make a difference?

Yes. Lying down keeps your head and feet at roughly the same height, creating a more even temperature across your body and often making longer sauna sessions more comfortable.