Top or bottom? Which sauna bench is right for you
When you enter a sauna cabin for the first time, you usually see two or three rows of benches, one above the other. The question then is: which sauna bench is right for me? The answer depends on how much heat you like, how experienced you are and whether an Aufguss is in progress. In this guide we explain why it is hotter at the top than at the bottom, which bench suits whom, whether you are better off sitting or lying and how big your towel should be.
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Why it is hotter at the top
Warm air rises. That is why it is considerably hotter on the top bench than on the bottom one. How big the difference is depends on the cabin, the stove and the ventilation. You can almost always feel it: if you move from the bottom to the top, you immediately notice the heat increasing around your head. It is coolest at floor level – which is why, when sitting on the lowest step, your feet are often in much cooler air than your head.
The Aufguss is also felt more strongly at the top. When water is poured onto the hot stones, the steam first rises and then spreads through the room. If you sit at the top, you feel the wave of heat first and most intensely. If you sit at the bottom, you feel the Aufguss a little later and more gently – ideal if you want to experience it without getting the full force straight away.
Every sauna bench at a glance
| Bench | Feel | For whom | During an Aufguss |
|---|---|---|---|
| Bottom | Mild | Beginners, for settling in, on days with little energy | Easy to bear |
| Middle | Balanced | Most sauna-goers | Clearly noticeable |
| Top | Hottest | Those used to the heat | Very intense |
Which sauna bench suits you?
For beginners: bottom or middle
If you are new to the sauna, start at the bottom or in the middle. That way you can find out calmly how your body reacts to the heat. There is no reason to sit at the top on your first visit just because there are free seats. You will find more about your first visit in our article your first sauna visit.
For experienced sauna-goers: top, but not at any price
People who go to the sauna regularly often like to sit at the top. Even so, the top bench is not a must and certainly not a competition. Experienced sauna-goers also move down on some days, for example after a long day at work or during a particularly strong Aufguss.
If it gets too hot
Simply move down a row. That is allowed at any time and completely normal. If it is still too much at the bottom, leave the cabin. If you have health questions, check with a doctor beforehand whether and how you should use the sauna.
Sitting or lying?
- Lying: Your whole body is at the same height and therefore evenly warm. When there is enough space, many people like to lie down on the sauna bench.
- Sitting: In full cabins and during an Aufguss, people usually sit. Then put your feet up on the bench too, so the temperature around your body is more even.
- At the end: Many people sit upright for a minute or two before leaving the cabin and then stand up slowly.
When the cabin is full, lying down is not the norm. Consideration comes first: anyone who takes up a whole bench while others are standing will not make many friends.
The sauna bench during an Aufguss
Many saunas have their own rules for the Aufguss. Common practice is:
- Find a seat beforehand: Arrive in good time so that you can choose a seat at the right height calmly.
- Sit rather than lie: During an Aufguss everyone sits so that as many people as possible have room.
- Do not move during the Aufguss: If it gets too hot, wait for the next pause or leave the cabin quietly by the door. Climbing back and forth disturbs the others.
- Staying at the bottom is fine: During strong Aufguss sessions in particular, many experienced sauna-goers prefer to sit at the bottom.
Consideration on the sauna bench
You share a cabin with others. A few customary rules make the sauna session more pleasant for everyone:
- Do not reserve seats: Leaving a towel on the bench while you shower outside is frowned upon in most saunas.
- Quietly in and out: Close the door quickly so that the heat does not escape, and do not climb over others.
- Put your towel fully underneath you: No part of your body should touch the wood, not even your feet or elbows.
- Keep your distance: If there is room, do not move unnecessarily close to others.
The sauna bench in other cabins
Not every cabin is a classic Finnish sauna. In a bio sauna or sanarium it is milder overall, but the difference between top and bottom remains noticeable. In a steam bath you usually sit on tiled or plastic benches, and the steam spreads more evenly, so height matters less. In an infrared cabin, the distance to the heaters matters more than the height of the bench. If you are unsure, ask the staff how the particular cabin is used. We have a separate article on the steam bath: sauna towel in the steam bath.
How big does the towel need to be?
In the sauna the rule is: no sweat on the wood. So the towel should be big enough for your body and feet – including your feet when you put them up on the bench. Which towel suits which position:
| Position | Our suggestion | Size |
|---|---|---|
| Sitting | Ocean hammam towel | 180 × 100 cm |
| Lying | DOTWAVE sauna towel XL | 90 × 175 cm |
| Lying, generous | Anatolia XL hammam towel | 130 × 180 cm |
The Ocean hammam towel (approx. 400 g, 100 % cotton) is flat-woven and dries quickly – in our experience at the Meri Sauna in about 60 minutes indoors. The DOTWAVE sauna towel XL weighs approx. 900–950 g and can go in the tumble dryer. If you are particularly tall, you will find more tips in our article sauna towels for tall people. We explain the difference between a seat towel and a lounger towel in seat towel, lounger towel, sauna towel. You will find all models in our sauna towel collection.
Related reading: How long should you stay in the sauna? Rounds, breaks and the whole visit · Sauna hat: what the felt hat is good for in the sauna · Types of Sauna at a Glance: From Finnish to Steam Bath
Conclusion
Mild at the bottom, balanced in the middle, hot at the top: choose the sauna bench where you feel comfortable – and feel free to move if it gets too much. During an Aufguss, sit and stay seated; in full cabins, be considerate. With a towel that also has room for your feet, you are right on any bench. And remember: choosing your row is not a test of courage.
Frequently asked questions
Can I change benches during a sauna session?
Yes. If it gets too hot at the top, simply move down a row. During an Aufguss, though, it is best to stay seated until it is over, or to leave the cabin quietly.
Is the top better?
No, just hotter. What matters is that you feel comfortable.
Where should beginners sit?
At the bottom or in the middle. There you can calmly find out how much heat you find pleasant.
Why should I put my feet up on the bench?
Because it is cooler at floor level than at head height. With your feet on the bench, the temperature around your body is more even. Your towel then has to reach under your feet too.
Where do children sit in the sauna?
It is customary for children to sit at the bottom, where it is milder, and to stay in the cabin for a shorter time than adults. Many saunas have their own rules or family times for this. If you have questions about your child's health, talk to your paediatrician first.
Can I lie down on the bench?
If there is enough room, yes. In full cabins and during an Aufguss, people sit.
Personally written by Martin – founder of BeachAndSteam and sauna operator at Lake Kulkwitz for more than 18 years.