Health benefits of a sauna: the top 10 (and how to use a sauna safely)

There are so many health benefits of a sauna, it’s hard to know where to start. We’ve pulled together ten proven ways that saunas can help your mind and body - with a little practical advice on how to get all the benefits.

What do saunas do to the body?

Saunas, in a variety of forms, have been around for thousands of years. Sweating it out with short-term exposure to warmer temperatures raises your skin temperature and heart rate, increases circulation, loosens muscle tension and reduces inflammation. This helps you feel freer, looser, more mobile and relaxed. The health benefits of a sauna even extend to relieving aches and pains, reducing stress levels and helping sleep come more easily in the evening.

Benefit 1: Supports cardiovascular conditioning

Saunas can be great for keeping your heart healthy. The warmer temperature increases your heart rate, triggering a similar response to doing aerobic activity. While it’s not a replacement for a good cardio workout, the increase in heart rate, breathing rate and circulation boosts the health of your heart and blood vessel systems. Research even suggests that regular sauna bathers have a lower risk of heart attack, stroke and dementia.

Benefit 2: Helps maintain healthy blood flow and circulation

As your heart rate increases with the hotter temperatures, your blood vessels widen to encourage circulation. This promotes the health and flexibility of your blood vessels, and helps you feel looser and less stiff. Muscles become more elastic and pliable, helping with tension-type headaches and other aches related to stiff joints.

Benefit 3: Promotes relaxation and stress relief

One of the most immediate benefits of a sauna is relaxation and stress relief. Sauna time allows you a moment to stop and just simply be. The calm, quiet atmosphere, the chance to slow down and the falling away of muscle tension is an effective way to reduce stress. The heat can even actively boost your mood by releasing the feel-good chemicals, endorphins and serotonin.  

Benefit 4: Can improve sleep readiness

Studies suggest that regular sauna visits can help if you struggle with sleep. The combination of deep relaxation, increased heart rate and post-sauna cooldown can help the mind and body calm and feel ready for sleep. Other studies suggested that the quality of sleep can be improved by increasing time in ‘deep sleep’.

Benefit 5: Eases muscle tension and post-exercise soreness

Applying heat to ease tense or sore muscles is a well-known go-to - and this includes a session in the sauna. The warmth loosens and relaxes muscles, making it helpful to relieve post-exercise soreness. Imagine the chance to relax after a long hike, gym session or long stint traveling. Just remember to do a complete cooldown after the sauna and keep well hydrated the entire time.

Benefit 6: Supports recovery as part of a wellness routine

For anyone looking to improve their fitness, making the sauna a regular part of their recovery routine alongside gentle movement, stretching, hydration and rest, can bring a host of benefits. Studies show that athletes who add a sauna session after intense training see better muscle function. It has also been linked with higher endurance and stronger VO2 max.

Benefit 7: Provides comfort for everyday aches and stiffness

Saunas can provide a temporary relief from the aches and pains of everyday life and chronic pain conditions such as arthritis or fibromyalgia. Heat exposure is also shown to reduce inflammation and studies suggest saunas can help reduce systemic inflammation. However, it’s important to seek medical advice for persistent or ongoing muscle or joint pain.

Benefit 8: Encourages healthy skin feel through sweating and cleansing

Regular sauna sessions can be great for your skin, giving you a natural glow. Saunas leave skin hydrated and more robust with a stronger barrier against irritants and bacteria. Getting your sweat on helps clear pores and leaves skin feeling refreshed. And, at the end of the day, anything that makes you feel less stressed is a win for your skin.

Benefit 9: Supports breathing comfort for some people (especially in dry heat)

The health benefits of a sauna include helping you breathe easy. Research shows a link between sauna bathing and fewer respiratory illnesses. The heat and humidity can help open airways and give the immune system a boost - which can also help those with asthma and COPD. That said, some people can find it easier in dry heat so choose the sauna type that makes it easier for you.

Benefit 10: Reinforces healthy downtime and self-care habits

In our busy lives, some ‘me time’ can feel like an optional luxury. But it’s not. Regular self-care rituals can play a major role in our mental health, with stress management and physical health benefits too. Sauna time is a simple ritual to fit into your busy everyday, keeping that regular focus on relaxation and health.

Sauna safety, session length and frequency: what most people get wrong

Sauna time should be for relaxation and enjoyment, not a challenge to get through or endure. Start with short stints of 5 - 10 minutes before working up to an ideal length of 15 - 20 minutes. Make sure you stay hydrated and build up regularity slowly to determine the best frequency for you.

Generally, it’s considered safe to visit the sauna up to once per day. However, it’s worth noting that you should never try to ‘push through’ a sauna session and if you are feeling unwell during or afterwards, to reduce sessions.

Avoid saunas if you have consumed alcohol or have an illness. Pregnant individuals and those with ongoing medical conditions or respiratory conditions should check with a qualified healthcare professional before using a sauna.

Sauna vs steam room vs infrared: what’s the difference and does it matter

Did you know that there are different types of sauna? While research often focuses on the traditional sauna, each style has its own benefits and devotees. Here are the options:

Traditional saunas use a log-burning stove or small heater with rocks sitting on top to increase the room temperature. With the latter, sauna bathers splash water on the rocks to increase the humidity.

Steam rooms or steam saunas use a steam generator to fill the room with moist heat. These are typically lower in heat and higher in humidity than a traditional sauna, which means sweating occurs quicker.

 Infrared saunas use light rays rather than heat. The infrared rays are absorbed directly by the body, warming it from the inside out. With the lower intensity, sessions can last longer to up to 50 minutes.