A Minnesota Winter Wellness Routine: Sauna, Cold Plunge, Red Light & Rest
By the time the first real cold snap rolls through the Twin Cities, most of us can feel winter in our bodies: stiff shoulders from shoveling, dry skin, short days and a strong urge to hibernate. Instead of just enduring it, why not build a routine that makes winter feel restorative? Contrast therapy in Minnesota is a natural place to start. This guide shows how to combine sauna, cold plunge, red light and rest into a simple weekly rhythm. Contrast therapy has deep roots in Nordic culture, and here in Minnesota it fits our winters perfectly.
Why winter needs a routine
Winter changes how we move, sleep and spend time outdoors. We sit more, see less daylight and often push through busy holiday schedules. A steady self-care rhythm gives you something to look forward to each week. Many guests tell us their weekly sauna visit is the one hour when they truly feel warm all the way through. The goal is not to optimize every minute. It is to feel more like yourself from November to March.
The building blocks
Heat: far infrared sauna
Our far infrared sauna, tuned to 4.4–14.4 microns, offers a deep, gentle warmth. Start with 15 to 20 minutes and build toward 30 or more as you adapt. Hydrate before and after.
Cold: the cold plunge
A short dip in the cold tub after heat leaves many people feeling alert and refreshed. Begin with 30 seconds to a minute and increase gradually. Our Contrast Therapy session pairs sauna and cold tub for $40.
Light: red light therapy
Our Elan red light therapy sessions are short, warm and quiet. Many guests make red light part of their winter skin-care routine and simply enjoy the glow on a gray afternoon. Red light contains no UV, so it will not tan you.
Rest: sound and stillness
Rest is the piece most people skip. A 30-minute Introductory Sound Bath or a 60-minute Private Sound Bath through our sound therapy offerings gives your nervous system permission to slow down.
Coming two or more times a week this winter? The Unlimited Contrast & Recovery Membership is $99.95 per month and includes sauna, cold plunge, Power Plate, tanning bed and VibraSonic.
Book NowA sample winter week
- Monday: contrast session after work. Two or three rounds of sauna and cold, ending however feels best.
- Wednesday: red light session plus a few minutes on the Power Plate to get moving. Or join a Wednesday evening seminar from our events calendar.
- Friday: gentle infrared sauna only, ending warm to wind down for the weekend.
- Sunday: rest day. Take a winter walk in daylight, cook something nourishing and go to bed early. Once a month, swap in a sound bath.
Daylight matters too. On sunny winter days, a midday walk around a north metro lake, whether that is Lake Owasso, Lake Gervais or White Bear Lake, pairs beautifully with an evening sauna. is a great rhythm for many people, and one is far better than none.
Safety in the cold season
- Hydrate well. Indoor heating and sauna sessions can both leave you drier than you think.
- Never plunge alone, and keep cold exposure short at first.
- Check with your physician first if you have heart disease, uncontrolled blood pressure, Raynaud's, cold urticaria, are pregnant, or take medications that affect heat tolerance.
- Skip alcohol before heat or cold sessions.
- If you lift weights, Mayo Clinic has covered research suggesting cold immersion right after strength training may blunt some muscle adaptations, so consider plunging on separate days.
- Bundle up afterward. Leaving with wet hair in January is no fun.
- Tanning beds are not available to anyone under 18 under Minnesota law.
See more in our Contrast Therapy and Cold Plunge FAQ.
Quick answers
Is contrast therapy only for athletes?
Not at all. Many guests are simply looking for a warm, refreshing reset during the long Minnesota winter.
Should I go before or after a workout?
Either can work. Many people enjoy heat after a workout to relax. If strength gains matter most, keep cold plunges a few hours away from lifting.
Can I try a few services before committing?
Yes. The $100 Sample Therapy Package on Daily Deals lets you choose any four of Infrared Sauna, Red Light Therapy, Power Plate, VibraSonic, AVACEN and Lipo Laser.
Plan your visit
Healing Within Wellness Center is at 410 Little Canada Rd E in Little Canada, a short drive from St. Paul, Roseville, Shoreview, North St. Paul and White Bear Lake, with no need to brave downtown parking. Book a free 15-minute wellness consultation, online or in person, and we will help you build a winter routine that fits your life. We accept HSA payments; check your plan for eligibility. Compare plans on our memberships page and book your first winter session.
Watch: Huberman Lab: The Science & Health Benefits of Deliberate Heat Exposure
Educational video from Huberman Lab (external). More from our team on our YouTube channel.
Begin within, today
Book online, start with a free 15-minute consult, or call us. HSA payments accepted.