Insights

Sauna health benefits: Why is the sauna good for you?

Sweaty, spiritual, soul-soothing. The sauna is a practice rooted in centuries of Nordic tradition and wisdom. Today, they’re enjoying a global renaissance. What’s behind the appeal?

Summary:

Boosts heart health: Improves circulation and lowers heart disease risk.
Protects the brain: Regular use may cut Alzheimer’s risk by up to 66%.
Reduces stress: Releases feel-good hormones for calm and relaxation.
Clears and nourishes skin: Promotes detox and a healthy glow.
Aids recovery and sleep: Speeds muscle repair and deepens rest.

Step inside and the world quiets. Within minutes, stress melts and breath deepens. The sauna has been studied in over 500 clinical trials, and many have found significant effects on health and well-being. Whether you’re chasing better recovery, longevity, or calm, the sauna has something for everyone. How much should you sauna? According to research, just 15-20 minutes of sauna use a few times a week can give you a noticeable boost, and more regular use can yield even better sauna benefits. But what does the sauna do to your body? In this article, we explore the mental, physical, and emotional effects, as well as ways to enhance your routine.

What are the benefits of the sauna?

From protection against age-related diseases to improved muscle recovery after an intense workout, there are many sauna benefits to speak of.

The sauna helps with daily functioning as you age

Everyone wants to age well. The sauna’s effects on the body? It supports healthy aging by improving circulation, which nourishes the skin, muscles, and heart. It also protects against age-related diseases such as heart disease, Alzheimer's, and dementia. Here’s how the sauna can help you feel good day-to-day:

Boosts heart health

Think of sauna as a light cardio workout, just without the sneakers. When the sauna warms the skin, the heart pumps more blood to the surface to help it cool down. Heat dilates blood vessels, sending oxygen-rich blood throughout the body for faster recovery and better function. Just a few sessions a week can work wonders. And when you sauna almost every day, compared to just once a week, the risk of heart-related death decreases by 50%. That’s big.

For an added boost: For an even bigger circulation boost, pair your sauna session with a cold plunge. The hot-cold contrast trains your blood vessels and your nervous system.

Prefer a gentler approach? Infrared sauna benefits the heart in a similar way, but at a lower temperature. It’s more suitable for people with circulatory issues.

Protects against cognitive decline

It’s not just your heart that benefits; your mind does too. A regular sauna routine can significantly reduce the risk of dementia and Alzheimer's disease. One study found the risk of dementia was reduced by 20% when participants used the sauna twice a week, compared to those who used it just once a week. This jumps to 66% when used almost daily. Even in the short term, a sauna session can sharpen concentration and clear the mind. Regular sessions have been linked to better memory, focus, and mental clarity well into later life.

Purifies the skin

Looking for that natural glow? Think of the sauna as a natural cleanser. Each bead of sweat helps your skin remove dirt. The skin feels nourished thanks to increased blood flow, as the heat improves circulation, carrying oxygen and nutrients to where they’re needed. Over time, sauna use can even ease psoriasis and other skin conditions by reducing microbial buildup. Pores open, tension softens, and your natural glow returns.

For an added boost: Try a Combi heater, which combines the intense heat of a traditional sauna with the humidity of a steam sauna. Great for simultaneously hydrating and detoxing the skin.

Prefer a gentler approach? Steam saunas have a lower temperature, but with higher humidity, which is great for hydrating the skin.

The sauna supports mental health

In Finland—the world’s happiest country—sauna is more than a hot room; it’s a way of life. Regular sessions can ease anxiety and depression while fostering connection and calm. Here are the sauna mental health benefits we know of so far:

Promotes relaxation

Sauna makes you feel good for a reason. As a space for social connection, it promotes the release of oxytocin—the hormone responsible for trust and bonding—allowing you to open up. As a space for personal connection, the warmth and quiet of the sauna trigger the body’s safety cues. Muscles loosen. The mind settles. But don’t forget to embrace the moments after the sauna too: “That’s where the magic happens. It’s the moment when you sit outside and stare at the open landscape. It helps to relax the nervous system”, says Dr. Emilia Vuorisalmi

Prefer a gentler approach? Warm water immersion, such as a hot tub, can lower cortisol levels, helping you feel lighter and more balanced.

Helps relieve stress

Inside the sauna, time slows. In a world constantly demanding your attention, that phone-free moment offers something rare: uninterrupted stillness. The warmth and quiet of the sauna releases “love hormones” — dopamine, serotonin, and oxytocin — feel-good chemicals that bring harmony and relief from the day-to-day. And when the ritual ends, sleep can come more easily. Together, these small things add up to something bigger: a calmer, lighter you.

For an added boost: For added resilience training, try alternating between hot and cold. The body is always looking for a balance. Cold showers, like saunas, can moderate the nervous system.

Prefer a gentler approach? Try a Combi heater with an integrated steamer, which mixes the warmth of a traditional Finnish sauna with the humidity of a steam sauna for a more soothing effect.

Improves sleep

For better sleep, take a sauna about two hours before bed. After a sauna, our body starts to cool itself down, which is a signal to our brain that it's time to go to sleep. When combined with naturally rising sleep hormones, a sauna session can help you fall asleep more easily while improving sleep quality. Studies show deep sleep increases by over 70% in the first few hours of sleep. Better sleep has a positive effect on mental wellness, stress reduction, and symptoms of depression.

Prefer a gentler approach? Soaking in a hot tub before bed can also help to relax your body and mind, promoting deeper, more restful sleep.

Sauna aids recovery

Whether you’re training hard or simply feeling run down, the sauna doubles as a recovery room. Athletes use it to boost performance by increasing blood flow to the muscles. “I use the sauna after sports to dilate blood vessels and flush lactic acid — especially when alternating between hot and cold,” says Dr. Emilia. Beyond athletic benefits, the sauna also eases everyday fatigue, colds, and pain. Here’s what we know so far:

Strengthens immunity

Breathe deep. The sauna promotes deeper breathing, clears airways, and supports lung health. A Respiratory Medicine study found regular sauna use was linked to a lower risk of pneumonia. The heat enhances airflow, reduces congestion, and may limit bacterial buildup. It also strengthens the immune system by stimulating immune cells and protein production to fight inflammation. It’s a natural way to support your body and prevent colds – all while you relax.

For an added boost: For an even better immunity boost, try alternating between hot and cold. Regular cold-water exposure has been shown to strengthen the immune system by stimulating the production of white blood cells.

Prefer a gentler approach? The humidity of a steam sauna can help to clear airways at lower temperatures compared to traditional saunas. Better yet, try a combi heater with an integrated steamer, which mixes the benefits of a steam sauna with an electric heater.

Relieves joint and muscle pain

The warmth of the sauna can melt tension and soothe soreness. Heat prompts your body to release heat shock proteins (HSPs), which play a role in repairing damaged cells, such as after a workout. A study in the Asian Journal of Sports Medicine found that people who used a sauna before and after exercise experienced less pain, improved range of motion, and stronger muscle function compared to those who didn’t. Simply put, it prepares the body for movement and can improve recovery afterwards. Regular sauna sessions can also reduce chronic pain and headaches.

For an added boost: For added benefits, try adding a cold plunge to your ritual. Cold water exposure can help reduce inflammation and muscle soreness after a workout.

Prefer a gentler approach? Infrared saunas deliver heat directly to the muscles, penetrating deeper without extreme temperatures. For muscle and joint relief, they’re often the better choice — though hybrid models combine both methods for the best of both worlds.

Enhances blood circulation

The warming effect of the sauna causes blood to rush to the skin, promoting circulation and delivering more oxygen and nutrients to the body. In turn, blood removes waste such as lactic acid, which is especially beneficial after a workout. But if you don’t have time for a workout, a sauna can mimic some of its circulatory benefits: “Heart rate increases, plasma volume increases, and blood vessels vasodilate. All these things pump the blood around the skin and organs, giving you similar health benefits to exercise”, says Dr. Emilia Vuorisalmi.

For an added boost: Add cold water exposure to your routine. As the body alternates between hot and cold, it stimulates blood flow by directing blood to the skin and back to the organs.

Prefer a gentler approach? A hot tub can provide similar benefits without the intense heat of a traditional sauna. The heat from the water dilates blood vessels, enhancing circulation and aiding recovery.

In conclusion, is sauna good for you?

Absolutely, it is. It strengthens the heart, clears the mind, and restores the body’s balance. Combine it with habits like cold water immersion, and its benefits multiply.

What is better, infrared sauna or traditional sauna? They’re fairly similar. Those with heart conditions or heat sensitivity should consult a doctor before starting, and may prefer gentler options like infrared sauna. Even one weekly session can bring benefits, but consistency makes the biggest difference. The results show that more regular, even daily, use can really boost the effectiveness—especially for those looking to reduce the risk of Alzheimer's or dementia.

Whether you go once a week or every day, those few quiet minutes in the warmth are a small ritual with a surprisingly big return.

Frequently asked questions about sauna health benefits

Reference list

Laukkanen, T., Kunutsor, S., Kauhanen, J., & Laukkanen, J. A. (2017). Sauna bathing is inversely associated with dementia and Alzheimer's disease in middle-aged Finnish men. Age and Ageing, 46(2), 245–249. https://doi.org/10.1093/ageing/afw212
The Finnish Sauna Society. (1976). Sauna studies: Papers read at the VI International Sauna Congress in Helsinki on August 15-17, 1974 (1st ed.). The Finnish Sauna Society. ISBN: 9519532803
Kunutsor, S. K., Laukkanen, T., & Laukkanen, J. A. (2017). Frequent sauna bathing may reduce the risk of pneumonia in middle-aged Caucasian men: The KIHD prospective cohort study. Respiratory Medicine, 132, 161-163. https://doi.org/10.1016/j.rmed.2017.10.018
Pilch, W., Szarek, M., Olga, C. L., Anna, P., Żychowska, M., Ewa, S. K., … Pałka, T. (2023). The effects of a single and a series of Finnish sauna sessions on the immune response and HSP-70 levels in trained and untrained men. International Journal of Hyperthermia, 40(1). https://doi.org/10.1080/02656736.2023.2179672
Khamwong, P., Paungmali, A., Pirunsan, U., & Joseph, L. (2015). Prophylactic effects of sauna on delayed-onset muscle soreness of the wrist extensors. Asian Journal of Sports Medicine, 6(2), e25549. https://doi.org/10.5812/asjsm.6(2)2015.25549
Matsumoto, S., Shimodozono, M., Etoh, S., Miyata, R., & Kawahira, K. (2011). Effects of thermal therapy combining sauna therapy and underwater exercise in patients with fibromyalgia. Complementary Therapies in Clinical Practice, 17(3), 162-166. https://doi.org/10.1016/j.ctcp.2010.08.004
Kanji, G., Weatherall, M., Peter, R., Purdie, G., & Page, R. (2015). Efficacy of regular sauna bathing for chronic tension-type headache: A randomized controlled study. The Journal of Alternative and Complementary Medicine, 21(2), 103-109. https://doi.org/10.1089/acm.2013.0466