Saunas might seem like a new trend in wellness, but they’ve actually been around for thousands of years. From pit saunas in Stone Age Finland to sweat houses used by ancient Islamic cultures, saunas have been bringing heat to humans across the globe for centuries. So, what’s the appeal of the modern sauna, and is there real science behind its benefits?
We talked to several experts, including a sports medicine physician and an exercise physiologist, about how saunas may support cardiovascular health, relaxation, and sleep. As interest grows in both traditional and infrared saunas, research is beginning to catch up with what many cultures have practiced for generations. If you’re thinking about adding sauna sessions to your wellness routine, start here.
It may be helpful to think about sauna benefits in two buckets, suggested Reed: acute effects and chronic adaptations. “After one session, people may notice relaxation, a sense of calm, less muscle tension, and sometimes better sleep that same night,” she said. “The longer-term benefits are more likely to come from consistency over time rather than from any single session.”
Here’s an overview of the key benefits of sauna use as part of a consistent routine:
Saunas can help with thermoregulation, which helps keep the body’s temperature within a certain range without big fluctuations. “With consistent [sauna] use, the body becomes more efficient at handling heat stress and improving sweat response and circulation, which can be beneficial for both exercise performance and tolerance to warm environments,” said Reed.
Deeper relaxation and better sleep are essential to a healthy mental state, so it makes sense that regular sauna use can have a positive impact on mental health.
“Most healthy adults can use a sauna safely when they start gradually, stay hydrated, and listen to their body,” Reed said. But there are certain groups who should not use saunas or who should consult with a trusted physician before beginning sauna use.
People who should not use saunas include:
If you’re unsure about the safety of a sauna for your particular situation, consult with your primary care physician first.
There are a few different types of saunas—dry sauna, steam sauna, and infrared sauna—and you may want to try each one to see which you prefer. “Even though they feel different,” Reed said, “all three create a similar core response in the body: increased heart rate, improved circulation, and activation of your thermoregulatory system as your body works to cool itself.”
Here are the three main types of saunas:
Also called a Finnish sauna, a traditional dry sauna is typically a small room lined with cedar, spruce, or pine wood. An electric or a wood-burning heater warms the room to high temperatures, usually with very low humidity. In a dry sauna, users may pour ladles of water over heated stones to create steam (known as löyly). Traditional dry saunas are typically heated to 150-195 degrees Fahrenheit (65-90 degrees Celsius).
A steam sauna room is usually lined in tile or glass and is heated by a generator that boils water and fills the room with hot steam. The humidity level of a steam sauna is much greater than that of a dry sauna, often at 95% or more, but steam saunas do not generally get as hot as dry saunas. Still, the steam may make this type of sauna feel more intense. Steam saunas are typically heated to 120-140 degrees Fahrenheit (49-60 degrees Celsius).
While one type of sauna is not considered better than another, there is a larger body of research to support the health benefits of traditional dry saunas, especially regarding their effects on cardiovascular health and brain health.
In general, though, the sauna you choose will depend on how comfortable you feel in each type of sauna and which type of sauna is most accessible to you.
Where you decide to sauna will ultimately depend on your preferences, your budget, and how often you want to sauna.
How often you sauna will vary depending on how much you enjoy the experience and how well your body tolerates the heat. “Those who like to use the sauna regularly can use it two to four times a week for 10-20 minutes,” Redler advised. “However, if you’re just beginning to use a sauna, it is best to build up your tolerance to heat and start with five to 10 minutes at a time.” Reed offered a more robust starting point of two to three sessions per week of 20-30 minutes each. She agreed, though, that “the most important thing is to start slow and build gradually.”
As you build up to longer and more frequent sessions, don’t underestimate the importance of hydration. “Because your body is working to cool itself through sweating, it’s important to drink water before, during, and after your session, and pay attention to how you feel,” Reed said. “If you notice dizziness, nausea, or unusual fatigue, it’s a sign to get out of the sauna and cool down.”
The best sauna routine is one you can stick to safely and consistently. “Sauna use works best when it becomes a simple, repeatable part of your week, not something you push to extremes,” Reed said.
Yes, for most healthy adults, saunas are beneficial to cardiovascular health, relaxation, sleep, and muscle recovery. Research citing these benefits of saunas usually focus on regular sauna use over time, not just single sessions.
To see benefits, experts recommend using a sauna two to four times per week for 10-30 minutes at a time. To see the full benefits of sauna use, consistency is key, as is staying hydrated and listening to your body.
Sauna use may support muscle recovery by reducing muscle tension and increasing circulation after exercise. For athletes and active individuals using saunas for muscle recovery, hydration and rest are essential additions to any sauna routine.
Infrared saunas heat the body directly, rather than heating the air around you, as is the case with traditional saunas. For some people, the lower temperatures of an infrared sauna may be more tolerable for longer periods of time. Most of the available research on the benefits of sauna use, though, is focused on traditional dry saunas.
