10 Sauna Benefits for Mood, Skin, and Heart Health According to Experts

Saunas have seen a sharp rise in popularity, and for good reason. Beyond being the latest wellness trend and social hub, sauna bathing offers a wide range of physical and mental health benefits and doctors agree the science backs it up.

Sauna temperatures typically range from 110°F to 195°F, depending on the type, according to the Cleveland Clinic.

In fact, the U.S. sauna market is expected to grow by over $150 million between 2025 and 2029. But this isn’t just about relaxing heat or a stylish place to unwind. From improving circulation to supporting your immune system, saunas have far-reaching effects on your overall well being.

Here’s what medical experts say about the different types of saunas and ten key benefits you can expect.

Types of Saunas

• Wood-burning saunas

• Electric saunas

• Infrared saunas

1. Supports Healthy Circulation

Raising your core temperature increases your heart rate, which naturally boosts circulation. According to Dr. Denise Millstine of the Mayo Clinic, this process is similar to what happens during light cardio exercise. While sitting in a sauna isn’t a workout replacement, it can contribute to cardiovascular wellness. The heat increases your heart rate, which boosts blood flow—similar to light cardio exercise.
(Source: Dr. Denise Millstine, MD, Mayo Clinic)

2. Can Help Lower Blood Pressure

Initial exposure to heat causes blood pressure to rise slightly, but consistent sauna use may lead to long-term reductions in diastolic blood pressure. This is particularly helpful for individuals with mild hypertension, as noted in 2025 research published in Advances in Integral Medicine. Initially, your blood pressure may spike, but over time, regular sauna sessions can help regulate and reduce it, especially diastolic pressure.
(Source: Advances in Integral Medicine, 2025)

3. Relieves Stress and Mental Fatigue

Scandinavian cultures have long embraced saunas for mental relaxation. A 2024 study in Frontiers in Public Health showed that 20-minute sessions in an 80°C (176°F) sauna led to significant decreases in tension, anger, depression, and fatigue among participants.

Saunas promote deep relaxation. A 2024 study in Frontiers in Public Health found that 20 minute sauna sessions reduced tension, fatigue, depression, and anger in participants.
(Source: Frontiers in Public Health, 2024)

4. Improves Mood

Regular sauna users report elevated mood and reduced mental distress, according to a 2022 study in the International Journal of Circumpolar Health. While the mood lift may also be influenced by a broader healthy lifestyle, sauna use clearly plays a role in emotional balance.

5. May Assist with Weight Management

Saunas promote temporary water weight loss through sweating. However, as Dr. Jaclyn Tolentino notes, lasting fat loss only occurs when sauna use is part of a broader healthy routine including nutrition, exercise, and sleep. Still, the stress reducing benefits can support long term metabolic health and hormone balance.

While saunas promote temporary water loss, their real value may lie in boosting metabolism and improving insulin sensitivity when combined with a healthy lifestyle.
(Source: Dr. Jaclyn Tolentino, DO)

6. Enhances Skin Appearance

Sauna use increases blood flow to the skin, which can boost elasticity and firmness. Dr. Millstine explains that regular sessions may strengthen the skin’s protective barrier and improve tone. Additionally, dermatologist Dr. Erum Ilyas notes that steam exposure can hydrate skin and reduce acne by minimising pore clogging sebum.

7. Eases Joint and Muscle Tension

Heat therapy helps make muscles more flexible and reduces stiffness, making saunas a helpful post-exercise recovery tool. It may also ease headaches by alleviating muscular tension, says Dr. Millstine.

The heat helps relax muscles, reduce stiffness, and relieve tension headaches caused by tightness.
(Source: Dr. Denise Millstine, MD)

8. Supports Immune Function

While sauna use doesn’t directly increase immunity, its ability to reduce stress and inflammation plays a key role in immune resilience. Research has shown it may lower markers of inflammation and protect high-stress individuals from illness.

While not a direct immune booster, sauna use helps reduce stress and inflammation—factors that support immune resilience.
(Source: Int. J. Environ. Res. Public Health, 2021)

9. Improves Sleep Quality

Those who regularly use saunas report better sleep satisfaction, according to research in the International Journal of Circumpolar Health. In another study, over 80 percent of sauna users experienced improved sleep. Reduced stress and enhanced relaxation help prime the body for restful nights.

Sauna users report better sleep satisfaction. One study in Complementary Therapies in Medicine found that over 83% of participants experienced better sleep after regular use.
(Source: Complement. Ther. Med.; Int. J. Circumpolar Health)

10. May Help Manage Chronic Conditions

Dr. Michele Bailey of Rush University highlights that consistent sauna use has been linked to symptom relief in conditions like psoriasis and certain rheumatic diseases. The combination of heat, circulation, and stress reduction appears to be beneficial across a range of chronic issues.

Regular sauna sessions have been shown to reduce inflammatory markers, which can benefit long-term health and reduce the risk of chronic disease.
(Source: Dr. Jaclyn Tolentino, DO)

Bottom Line
Saunas are much more than a relaxing ritual they’re a legitimate wellness tool supported by research and recommended by medical professionals. When used consistently and safely, they can positively impact your heart, skin, immune system, and emotional health. Just remember to stay hydrated and listen to your body, especially if you’re new to sauna use or have a medical condition.

For best results, pair your sauna sessions with other healthy lifestyle habits and let the heat work its magic