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.
The heat of a sauna will make you sweat—that much is clear to most of us. But what else happens to your body in a sauna? According to Certified Exercise Physiologist Rachelle Reed, PhD, your body’s response to sauna heat is similar to its response to a light-to-moderate aerobic workout. “Your heart rate increases, blood vessels widen, and circulation improves while your body activates sweating to cool itself down,” she shared. As with exercise, these physical processes help support blood flow and temperature regulation. Your body’s shift towards a cooling response can help you access your parasympathetic nervous system (known as the “rest and digest” response, in contrast to the “fight or flight” response), causing an overall shift into a more relaxed state.
The most evidence-backed benefits of regular sauna use are improved cardiovascular health, greater relaxation, and better sleep. People are also starting to turn to saunas for muscle recovery and overall well-being.
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:
Many people find saunas deeply relaxing. In a global survey of sauna users in Finland, Australia, and the United States, greater relaxation was the primary reason for sauna use, and a majority of users reported better sleep. The combination of physical ease and mental unwinding may explain the trend of sauna use as a regular, restorative ritual.
Over time, repeated exposure to the heat of a sauna is thought to make the body more efficient. Research shows that this improved efficiency can lead to benefits like reduced blood pressure, improved vascular tone (the constriction and dilation of the blood vessels), and greater cardiovascular endurance.
Because sauna use helps to reduce inflammation, it may be a good tool for muscle recovery and reduced muscle soreness. Athletes using saunas for muscle recovery should be mindful of the potentially dehydrating effects of saunas, though, especially if they’re using the sauna after a particularly intense workout.
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.
Adults who are in good health can generally feel safe using a sauna. “The general population who might be dealing with muscle soreness and looking for a potential cardiovascular benefit could see a positive impact from sauna use,” said Michael Redler, Board Certified Sports Medicine Physician and Orthopedic Surgeon. Still, some people should take precautions. “Those with unstable cardiac disease, kidney disease, and who may be pregnant are at risk for dehydration,” Redler shared, adding that saunas are not safe for people who are intoxicated.
“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).
The main difference between an infrared sauna and a dry or steam sauna is that infrared heat warms the body directly, rather than warming the air around you. This type of sauna generates a gentler, more penetrating heat that some people may find easier to tolerate for longer sessions. Some infrared saunas also incorporate red light, so users may experience both the deep heat of the sauna and the benefits of red light therapy in a single session. Steam saunas are typically heated to 110-120 degrees Fahrenheit (43-49 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.
Infrared saunas are relatively new to the sauna scene, but there’s a growing body of research to illustrate their benefits. “Infrared saunas can increase core temperature and cardiovascular demand at lower ambient temperatures, which may improve comfort and adherence for some users,” Reed shared. Also, studies show infrared saunas can create meaningful heart rate increases, resembling that of low-to-moderate intensity exercise.
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.
You can often find steam rooms and traditional dry saunas at gyms, wellness centers, spas, and even some hotels. Infrared saunas are now popping up in boutique wellness studios, dedicated sauna houses, and recovery centers. If you’re looking to build a regular sauna practice, the best infrared saunas for at-home use can deliver a similar experience to what you might find in a spa or wellness center. Because most saunas in gyms and wellness centers are communal, people who want a solo sauna experience may also prefer an at-home sauna.
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.
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