11 Sauna Benefits That’ll Have You Ready to Feel the Heat

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Saunas have been a traditional part of many cultures for centuries - from Turkish baths and Native American sweat lodges to Russian banyas. In Finland, where saunas are a regular part of the culture, there are 2 million saunas for the 5 million people who live there.

A typical sauna is a wood-filled room that's heated, usually anywhere from 176°F to 212°F (80°C to 100°C). You can also add humidity by pouring water on hot rocks inside the sauna. But typically it's a dry heat (less than 20% humidity), which is very different from a steam room. And a newer type of sauna - an infrared sauna - is becoming increasingly popular. These directly heat the body with infrared light, and so are able to operate at a lower temperature (122°F to 149°F or 50°C to 65°C).

If you've ever used a sauna, you know that things can get quite sweaty in there. Your heart starts pumping, your skin gets sticky, and you may even feel like you're exercising without moving your body. And like exercise, there's a lot of research to suggest long-lasting health benefits from regular sauna use. Sauna use is safe for most people, and can have benefits like improved heart and mental health, as well as relaxation. Here, we dive deeper into the benefits of regular sauna use.

What are the proven benefits of sauna use?

Sauna bathing may be more than just a relaxing experience. It has some well-studied (and quite profound) benefits.

1. Improved heart health

A lot of research suggests that regular sauna bathing can benefit the heart and cardiovascular system. This is likely because of the way a sauna can affect the cells, arteries, and nervous system, which can all affect heart health.

One study of men in Finland showed a 63% decreased risk of sudden cardiac death in those who used saunas. The benefits seem to be most substantial with frequent use - for more than 20 minutes a session, at least four times a week.

Here's a list of the potential cardiovascular benefits of regular sauna bathing:

• For people with heart failure, it can improve symptoms and increase exercise tolerance.

• In people with coronary artery disease (CAD), daily sauna use can improve how much oxygen is flowing to the heart muscle. This may reduce the risk of dying from this type of heart disease.

• People with peripheral artery disease, which limits blood flow to the legs, have improved walking endurance.

• There's an improvement in overall cholesterol profile.

These benefits can be even more significant when you combine regular sauna use with physical exercise and a balanced diet.

It also can benefit heart health by the way it helps to lower blood pressure.

2. Improvement in blood pressure

Even though a sauna session will temporarily increase heart rate and blood pressure (like during an exercise session), research shows a long-term benefit for blood pressure.

In people with hypertension, saunas can help reduce blood pressure. And for people without hypertension, it can also lower their risk of developing hypertension later in life.

3. Lower risk of dementia and Alzheimer's disease

Regular sauna use may lower your risk of developing dementia and Alzheimer's disease. One study showed that men who use the sauna four to seven times a week reduced their risk of developing dementia and Alzheimer's by over half.

4. Recovery for sore muscles

The heat from the sauna can release a substance called brain-derived neurotrophic factor, which helps heal muscles. The heat also increases blood flow to your muscles, which can help in recovery.

5. Eases joint pain and improves range of motion

Saunas may help with more than just sore muscles. They may also help people with conditions that lead to pain and restricted range of motion in their muscles and joints. People with rheumatoid arthritis and ankylosing spondylitis see improvements in pain and range of motion. People with fibromyalgia and low back pain notice decreases in their chronic pain.

Maybe most interestingly, people with pain actually report an increased quality of life after using the sauna. Even if you don't have any of these diagnosed pain conditions, you may see a benefit in your general soreness and fatigue with sauna use.

6. Breathing improvements for asthma and COPD

Sauna use improves lung function and breathing in nearly everyone. But people with asthma, bronchitis, and chronic obstructive pulmonary disease (COPD) report they feel like they breathe better after using a sauna. And studies show that their lungs function better after the sauna. Even though the improvements are small, their feelings of improvement are notable.

7. Healthier skin in people with psoriasis

In most people, regular sauna use doesn't have much of an effect on the skin. But if you have psoriasis, sauna use actually reduces the amount of skin plaques and scales.

8. Stress reduction and fewer depressive symptoms

Sauna use can result in overall stress reduction. There's even evidence to suggest it can reduce levels of the stress hormone cortisol. People with depression who use a sauna regularly may notice increases in appetite and relaxation.

9. Excretion of toxins and heavy metals

Some people use saunas as part of a detox program. Sweat can be useful in detoxing things that live in your fat, like heavy metals. Though research suggests that sweat from exercise may be more effective at this than sweat from sauna use.

Some people also use saunas to help detox the body from drugs. Many prescription medications and illegal drugs are stored in body fat. It's possible that saunas may help eliminate these chemicals through sweating. But more research is needed to know if this makes a difference in people's overall health. Still, some people do report feeling much better after a sauna detox program.

10. Fewer colds and viral illnesses

Using the sauna once or twice a week may decrease the amount of colds and viral infections you get. People who use the sauna regularly have a lower risk of upper respiratory infections compared to people who never use the sauna, and lower risk of pneumonia.

11. Improved sleep

It's possible that the increase in your body temperature after being in the sauna helps restore your natural circadian rhythm. People report better sleep the night after any heat-related intervention, including saunas. Although more research is needed to really figure out the effects of sauna on sleep patterns.

Are saunas good for you?

Like many health trends, sauna bathing seems to be growing in popularity. Saunas are generally considered safe. And some research has highlighted potential benefits in specific medical conditions. But beyond that, many people report using saunas for:

• Better quality of life

• Recovery for sore muscles

• Detoxification

• Increased metabolism and weight loss

• Less muscle and joint pain

• Skin health and graceful aging benefits

• Improved sleep

• Reduced stress

• Overall relaxation

How to use a sauna

When you're ready to use a sauna, keep the following tips in mind for a safe, enjoyable experience:

• Take a quick shower first. You'll want to cleanse your skin before entering the sauna, especially if you just finished a workout.

• Hydrate before and after. People can get dehydrated with heat exposure. So be sure to drink water before and after a sauna session.

• Check your attire. You can wear a towel or swimsuit or go nude in many public saunas. Make sure you know the rules and wear whatever is comfortable for you. But sit or lie on a towel if you go nude.

• Enter and exit the sauna quietly. The goal is to have a quiet, calming experience.

• Start with 5 to 10 minutes at a time. You can gradually work up to 15-20 minutes in the sauna or 20-45 minutes in an infrared sauna. But typically, no more than that is recommended.

• Find a comfortable spot to relax. Sit or lie down if there's room to do so. Try closing your eyes and breathing deeply to relax and calm your mind.

• Cool down and shower after your session. Take a quick shower to clean your skin after your session. A cool shower might help you cool off.

• Listen to your body. Exit the sauna if you feel dizzy, lightheaded, or uncomfortable.

Do saunas help you lose weight?

After a sauna session, you may have noticed that you're a few pounds lighter on the scale. This is probably due to lost water weight through sweating. Water weight loss isn't permanent. But can a sauna affect long-term weight loss?

More research needs to be done to know if saunas can help with weight loss. It's possible that increased body heat helps boost your metabolism and burn more calories. This is the same idea behind hot yoga. You burn the extra calories because your body has to work harder to cool down in the heat. But there's not enough research to know the long-term effects of regular sauna use on weight loss. So experts don't recommend sauna use as a weight-loss strategy.

What are the different types of saunas?

There are a few different types of saunas out there. But typically they're separated into "traditional" saunas and infrared saunas.

Traditional saunas can get their heat from electricity, gas, or burning wood. Infrared saunas emit a kind of infrared light that heats up the room. The infrared source can be from a heat lamp, or another emitting source.

Although the different effects of each type of sauna haven't been studied, it's assumed that they do have similar benefits.

Steam room vs. sauna

A steam room, on the other hand, is another hot room. But it works a little differently. A steam room heats up water, which, of course, makes steam. The steam heats up the room with a much higher humidity than a sauna. Steam rooms aren't quite as well-studied as saunas, but experts believe they also may have positive effects on the cardiovascular system.

Who should avoid saunas?

Most people tolerate the sauna without any problems. Some people may experience unpleasant symptoms like claustrophobia or heat intolerance. But both of these symptoms may improve with repeated sauna use. There are some common contraindications or reasons to avoid sauna use, including:

• Recent heart attack

• Recent stroke

• Heart disease that causes chest pain (angina pectoris)

• Severe aortic stenosis (a narrowing of a major heart valve)

• Advanced or poorly managed heart failure

• Orthostatic hypotension

• Pregnancy

It's not recommended that children use saunas as they may have a harder time regulating their body temperature.

And some people should consult a healthcare professional before sauna use, including:

• People concerned about male infertility:Evidence shows that sperm production is decreased during regular sauna use. This effect is reversible once someone stops using saunas.

• People with CAD, heart failure, or high blood pressure: Some people with heart conditions may experience high or low blood pressure that causes symptoms like chest pain or dizziness. And a small study showed a risk of more serious heart trouble in people with CAD. Although the researchers noted that most negative effects occurred in sauna users who had also consumed alcohol.

Everyone, including those who are healthy or have underlying conditions, should avoid alcohol use during sauna bathing. Overall, sauna bathing is considered safe, even for those with underlying conditions.

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