From Finland to the spa down the street, saunas have long been a go-to for relaxation. But beyond the feel-good factor, regular sauna use is backed by a growing body of research that suggests it might actually improve your health in serious ways. Whether you’re stepping into a traditional wood-burning sauna or trying out the more modern infrared kind, here are eight science-backed benefits you could get from making sauna sessions part of your wellness routine.
1. Supports Cardiovascular Health
Multiple studies have found that regular sauna use can significantly benefit your heart. A major Finnish study followed over 2,000 middle-aged men for 20 years and found those who used the sauna 4–7 times per week had a 63% lower risk of sudden cardiac death and a 50% lower risk of cardiovascular disease compared to those who used it once a week or less [1].
Why? The heat stresses your cardiovascular system in a way similar to moderate exercise, increasing heart rate and improving blood vessel function.
2. May Reduce Risk of Dementia and Alzheimer’s Disease
That same Finnish study showed that sauna use was associated with a 66% reduced risk of dementia and a 65% reduced risk of Alzheimer’s disease [2].
The theory: Regular heat exposure improves circulation to the brain, reduces inflammation, and lowers blood pressure—all of which contribute to better long-term brain health.
3. Improves Mental Well-being and Reduces Depression
Saunas are a natural mood-lifter. One randomized clinical trial published in JAMA Psychiatry found that a single session of whole-body hyperthermia (similar to sauna therapy) significantly reduced symptoms of depression in participants [3].
Researchers believe this effect may be due to the way heat stimulates the release of mood-enhancing neurotransmitters and reduces levels of cortisol, the stress hormone.
4. Enhances Workout Recovery
Post-exercise sauna sessions may help your muscles recover faster. Heat increases circulation, delivering oxygen and nutrients to sore muscles more quickly. A 2015 study in SpringerPlus showed that sauna bathing post-exercise could reduce delayed onset muscle soreness (DOMS) and improve muscle function in subsequent workouts [4].
5. Improves Skin Health
Regular sauna use can lead to visibly healthier skin. A study in Dermato-Endocrinology noted that heat exposure stimulates collagen production, increases blood flow to the skin, and can help clear clogged pores [5].
This effect may also help with acne and skin hydration due to increased sweating and detoxification through the skin.
6. Boosts Immune Function
Exposure to sauna heat can temporarily boost the production of white blood cells and other immune markers. In one study, people who regularly used saunas had fewer colds and flu episodes than those who didn’t [6].
The heat stress may “train” your immune system much like how exercise strengthens your muscles.
7. Helps Lower Blood Pressure
While your blood pressure may rise temporarily during a sauna session, long-term use is linked to lower resting blood pressure and improved arterial function. According to research published in the American Journal of Hypertension, sauna bathing reduced blood pressure in people with hypertension over time [7].
8. Promotes Better Sleep
Sauna use may help you fall asleep faster and stay asleep longer. The calming effect of heat, combined with the drop in body temperature afterward, mimics the body’s natural sleep signals. A study in Complementary Therapies in Medicine found that 83.5% of sauna users reported better sleep quality [8].
A Few Words of Caution
While sauna use is safe for most people, you should stay hydrated, avoid alcohol before use, and talk to a healthcare provider if you’re pregnant or have a heart condition. Never stay in too long—most benefits come from sessions of 15–20 minutes.
Final Thoughts
The research is clear: regular sauna use does more than just help you unwind. From brain health and blood pressure to muscle recovery and mood, the science supports this centuries-old wellness practice. Whether you’re using it to boost recovery after workouts or as part of your stress-relief routine, making sauna sessions a habit may just be one of the healthiest decisions you make.
Sources
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Laukkanen T. et al. (2015). Sauna bathing is associated with reduced cardiovascular mortality and improves risk prediction in men. JAMA Internal Medicine
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Laukkanen T. et al. (2016). Sauna bathing and risk of dementia and Alzheimer’s disease. Age and Ageing
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Janssen CW. et al. (2016). Whole-body hyperthermia for the treatment of major depressive disorder: a randomized clinical trial. JAMA Psychiatry
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Scoon GS et al. (2007). Effect of post-exercise sauna bathing on endurance performance in male athletes. SpringerPlus
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Hannuksela ML, Ellahham S. (2001). Benefits and risks of sauna bathing. The American Journal of Medicine
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Ernst E. et al. (1990). Regular sauna bathing and the incidence of common colds. Annals of Medicine
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Gayda M. et al. (2012). Effects of sauna alone and postexercise sauna baths on blood pressure and hemodynamic variables in patients with untreated hypertension. American Journal of Hypertension
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Hussain JN et al. (2019). The effects of sauna bathing on sleep parameters: A randomized controlled trial. Complementary Therapies in Medicine
