



Rules & Disclaimer
Booking into a Sauna/cold plunge session at Park Mill Cottages means you will adhere to the rules and disclaimers set out in this Document. Your safety is important to us, the points below will ensure you get the best out of your experience.
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​The sauna and cold plunge area is only to be used if you have a pre booked allocated slot. TheSauna will be cleaned between sessions and the water in the cold plunge will be fully replacedwith fresh spring water.We ask that all guests wash in your cottage before using the Sauna and Cold plunge. Each cottage guest will be provided with a towel robe and a small towel (located inside your cottage). The towel is to be used to sit on whilst you enjoy the Sauna, we would like to stick to a “no sweat on the wood” Policy. An outside container is located by the Sauna area for dirty robes and towels after use.Each Sauna Session will last 45 minutes. This ensures enough time to benefit the full effects of“Hot and Cold therapy”. Guidance for use is set out below.
House Rules
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Please ensure you are clean before using the Sauna or Cold Plunge
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Ensure that settings on the Sauna and the cold plunge are not tampered with.
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Please leave the area as you found it.
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No shoes inside the Sauna or the cold plunge.
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Have someone with you at all times, please do not Sauna or Plunge on your own.
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Use a towel to sit on to limit sweat on the wood in the Sauna.
Rules / Disclaimer
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Children are not permitted to use the Sauna or Cold Plunge, Over 16’s only.
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Allow yourself at least five minutes after exercising to cool down before entering the sauna – shower before entering the sauna.
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Pregnant women and persons suffering from heart disease, diabetes, high or low blood pressure, circulatory or respiratory problems, seizures or epilepsy should not enter the sauna without prior medical consultation.
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Do not use the sauna while under the influence of any type of alcohol, drugs, anticoagulants, antihistamines, vasoconstrictor, vasodilators, stimulants, hypnotics, narcotics or tranquilizers.
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Clean swim attire must be worn and participants are required to bring a towel to sit on when using the sauna.
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Remove all metal jewellery prior to entering the sauna.
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Remove contact lenses.
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The surface of the rocks, heater and surrounding area can be extremely hot – exercise caution and do not touch!!
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Prolonged use of the sauna not recommended due to fatiguing effects – limit yourself to a maximum of 15 mins.
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Do not smoke, exercise, eat or drink beverages in the sauna room.
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Leave the sauna immediately if you experience any nausea, dizziness, hot flashes, cold chills, headaches or other discomfort.
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Drink plenty of fluids before and after leaving the sauna.
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Do not use the sauna to dry clothes, swimsuits or towels or place materials near the heater or guard fence.
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Newspapers, magazines or other reading materials are prohibited.
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If repair or assistance is needed, please contact the Owners immediately.
Guidance & Health Benefits
Sauna
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The Sauna will be ready for when your session begins. The Sauna will be heated to an optimum temperature of between 65 – 80 degrees. A Sauna bucket and ladle are provided. Gently tip small quantities of water over the coals during your Sauna session if you desire increased humidity. Please only use small quantities of water, increased use of water can cool heating elements and impact the heat inside the Sauna. Sauna sessions should last no longer than 15 minutes continuously. A 15 minute timer is located on the sauna wall inside. For safety please ensure you are accompanied whilst using the Sauna.
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As you settle into the Sauna, your body gradually responds to the elevated temperature by initiating a glorious sweat. This process triggers a series of physiological reactions, including increased blood circulation, expanded blood vessels, and a slightly elevated heart
rate. Consequently, your core temperature rises, ushering in a variety of health benefits.
Saunas are widely recognized as beneficial for your overall well-being. Regular sauna use has been linked to numerous positive effects on physical and mental health. However, its worth noting that individual experiences and sensitivities may vary. If you have any pre-existing medical conditions, it's always wise to consult your health care provider.
Improved circulation: The sauna's heat causes your blood vessels to expand, promoting better blood flow throughout your body. This enhanced circulation facilitates the efficient delivery of oxygen and nutrients to your muscles and organs, ultimately supporting cardiovascular health.
Detoxification: The profuse sweating induced by sauna's aid in flushing out toxins from your body. As you sweat, impurities and heavy metals, such as lead and mercury, make their exit through your skin pores, providing refreshing detoxifying effect.
Stress reduction: Sauna's create an oasis of tranquility where you can unwind and let your worries melt away. The combination of heat, solitude, and the release of endorphins during sweating helps alleviate stress, reduce anxiety, and uplift your mood.
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Muscle relaxation and pain relief: The soothing heat from Sauna's offers much-needed relief for sore muscles and joint pain. It induces muscle relaxation, eases tension, and serves as an excellent post-workout recovery option.
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Respiratory Benefits: Sauna's may prove beneficial for individuals dealing with respiratory conditions like asthma or bronchitis. The warm and humid air within a sauna can help open up airways, relieve congestion, and facilitate easier breathing.
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Relaxation and stress relief: Sauna's can be savoured at any time when you seek relaxation. and unwinding. Many individuals find it beneficial to incorporate sauna sessions into their evening or weekend routines to unwind, relieve stress, and promote restful sleep.
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Winter wellness: Sauna's serve as delightful sanctuaries during chilly winter months. The comforting heat warms your body, invigorates circulation, and helps combat the winter blues.
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Saunas offer an array of health benefits that nurture both your body and mind. From improved circulation and detoxification to stress reduction and muscle relaxation, regular sauna sessions can be a valuable addition to your wellness regimen. Remember to listen to
your body, stay hydrated, and seek professional guidance if needed. So go ahead, step into the cozy embrace of a sauna, and embark on a journey towards a healthier and more relaxed you.
Cold Plunge
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The cold plunge will be filled with fresh spring water ready for your session. At no point should the water in your session be shared with other guests. The water will be set to 6 degrees which will feel bracing but achievable for novice plungers! Optimum immersion in the cold water is between 3-6 minutes. For safety please ensure you are accompanied whilst using the cold plunge.
A primary benefit of a cold plunge is muscle recovery. Cold water immersion helps to reduce muscle soreness and fatigue after a workout. When fully immersed in cold water, it promotes increased blood flow to the muscles which helps to improve muscle recovery. Improving blood flow with cold water immersion lessens lactic acid build up in the muscles, contributing to more efficient muscle recovery.
A regular cold plunge can also improve mood in many people. The cold temperatures of a cold plunge can help reduce stress levels and promote relaxation, providing a calming effect, after the initial shock of the cold of course. Immersion for just a short time in cold water can also stimulate the production of endorphins, which help boost mood.
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Making cold plunges a regular habit can improve overall mood in many people, along with the additional accomplishment of overcoming something which is initially intimidating, uncomfortable and somewhat of a challenge.
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Additionally, a cold plunge can help to improve circulation, and help with reducing inflammation internally. Cold water immersion helps to reduce inflammation in the body by constricting blood vessels, forcing more blood into the circulatory system, and reducing blood flow to the inflamed areas. The same process that reduces inflammation as a result of cold water immersion, helps to improve oxygen delivery to beneficial cells. Superior oxygen delivery to the body's cells contributes to lesser aches and pains, and further improved recovery.
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In more detail, cold plunges provide their many benefits by activating cold shock proteins (CSPs), which are a group of proteins found in many living organisms, used to help with survival in cold temperatures. By immersing the body in cold water and exposing it to a low temperature, we can promote significant cold shock protein production, which can not only help the body get used to adapting to lower temperatures, but also to reap the benefits of increased cold shock protein production internally. Overall, regular increased CSP production from exposure to the cold can improve mood, improve muscle recovery, and even improve the performance of the immune
system. Taking a cold plunge a few times each week could be great for your mental and physical health, if you can handle it!
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