Front page Ideas & Trends Healing with heat Ten Scientifically Proven Health Benefits of Sauna (Backed by Research)

Ten Scientifically Proven Health Benefits of Sauna (Backed by Research)

Regular sauna use provides numerous health benefits, backed by science

Regular sauna use provides numerous health benefits, backed by science. Here are ten key advantages:

Improves heart health – Supports heart function and circulation

Aids muscle recovery – Reduces soreness and speeds up healing

Supports respiratory function – Benefits lung health and breathing

Strengthens immune system – Helps lower inflammation and lower stress

Reduces pain levels – Lowers pain and enhances quality of life

Improves sleep quality – Encourages deeper, more restful sleep

Improves skin and hair health – Enhances skin complexion and hair growth

Improves mental health – Lowers stress levels and promotes relaxation

Reduces memory illness risk – Improves blood circulation

May increase lifespan – Linked to lower mortality rates

Saunas are renowned for their ability to relax the mind and body. Sauna bathing offers a wide range of positive effects on both physical and mental health. From cardiovascular benefits to enhanced muscle recovery, here are ten scientifically backed sauna health benefits.

1. Sauna benefits to heart health

Regular sauna use offers significant benefits for heart health.

A study published in JAMA Internal Medicine followed a group of Finnish men for over 20 years and found that regular sauna use was linked to a significantly lower risk of death from cardiovascular diseases and other causes [1].

While the exact mechanism behind sauna's heart-protective effects remains unclear, it's believed that the heat causes blood vessels to expand, improving circulation and reducing strain on the heart. This process mimics light to moderate exercise, making sauna bathing especially valuable for those who cannot engage in physical activity, offering the heart the benefits of exercise without needing to physically exert themselves [2] [3]. Improved circulation also supports the delivery of oxygen and nutrients throughout the body, enhancing overall cardiovascular function.

Research indicates that frequent sauna use is associated with a lower risk of high blood pressure, heart disease, and stroke [4] [5].

Watch this video with Harvia and researcher into exercise, cardiac rehab, heat therapy and sauna bathing researcher, Dr. Earric Lee, to find out more about the health benefits of sauna to heart health.

2. Benefits of sauna after a workout

The benefits of sauna after a workout are well-known to athletes.

Athletes commonly use sauna to recover faster and train more effectively. The mechanisms of the health benefits of sauna to muscle recovery are made clear by extensive research - the heat in the sauna helps increase blood flow to muscles. Increased blood circulation brought on by sauna heat helps deliver more oxygen and nutrients to muscles and flush out waste products like lactic acid, which helps them heal and recover from exercise.

A study published in Biology of Sport found that just one sauna session significantly improved muscle recovery and reduced muscle soreness after exercise [6]. The heat also relaxes muscles, which helps reduce muscle tension and stiffness, and can help prevent muscle damage [7].

Read this article to find out more about the health benefits of sauna to muscle recovery.

3. Sauna when you have a cold

Sauna bathing benefits the respiratory system by encouraging deeper breathing, clearing airways, and improving lung efficiency.

A study published in Respiratory Medicine linked regular sauna bathing with a reduced risk of developing pneumonia. It’s thought that the heat from the sauna helps improve lung function by enhancing airflow, reducing congestion, and potentially preventing harmful bacteria buildup that could lead to pneumonia [8].

It’s also been shown that sauna use can improve pulmonary function, helping people breathe better and feel less fatigued [9].

A sauna stove, with a fire inside. A bench with towels next to it.

4. Health benefits of sauna to the immune system

Saunas can strengthen the immune system by promoting the production of immune cells and proteins that help fight inflammation [10].

The relaxing environment of the sauna also reduces stress, which is important since chronic stress can weaken the immune system and make the body more susceptible to illness [11].

In addition, the heat from the sauna improves circulation, supporting heart health and enhancing the body’s ability to combat infections. Sauna use has also been shown to improve lung function by clearing airways and making breathing easier.

5. Sauna benefits to pain

Regular sauna bathing can provide natural relief for muscle and joint pain by using heat to relax the body and ease discomfort.

Studies have shown that sauna bathing helps reduce pain levels and improve overall quality of life for those who use it consistently [12] [13]. The deep, penetrating warmth of the sauna soothes sore muscles, increases flexibility, and reduces stiffness, making movement easier. This is especially beneficial after exercise or for those with chronic pain conditions. 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 [14].

6. Sauna benefits to sleep

Improved sleep quality is another of the many health benefits of sauna. The relaxing effects of sauna bathing can make it easier to fall asleep and improve the quality of sleep.

Using a sauna has been found to boost deep sleep by over 70% in the first two hours and by 45% in the first six hours. It also significantly reduced the amount of time spent awake afterward [15].

It’s thought sleep quality improves with sauna bathing because the cooling down period after sauna use mimics the natural process of the body preparing for sleep and therefore helps to regulate sleep cycles.

7. Sauna health benefits to skin and hair

The health benefits of sauna extend also to skin and hair health.

The heat promotes sweating, which helps unclog pores and expel trapped dirt, oil, and bacteria, resulting in a cleaner complexion. It also softens and loosens dead skin cells, making exfoliation more effective [16].

Moreover, sauna bathing boosts blood circulation, which aids the delivery of oxygen and nutrients to hair and skin to help skin rejuvenate and hair to grow. By adding water to the sauna heater, you can increase the moisture levels, which helps hydrate both skin and hair, keeping them nourished and healthy [17] [18].

8. Sauna mental health benefits

Sauna bathing has profound benefits not only for physical health but also for mental wellbeing. The sauna offers a serene escape from the pressures of daily life, allowing individuals to unwind and focus on their own relaxation. This peaceful environment fosters mental rejuvenation, promoting mindfulness and stress relief. The heat of the sauna helps to relax tight muscles and alleviate pain, as well as improve sleep quality. These promote rest, which plays a crucial role in regulating mood and reducing stress.

Regular sauna use has been shown to reduce symptoms of depression and anxiety [19], further underlining its positive impact on mental health. By offering physical relaxation and mental clarity, sauna bathing supports a holistic approach to improving overall mental wellness.

Read this article to find out more about how sauna improves your mental health.

9. Sauna health benefits to memory

Research shows that using the sauna 4 to 7 times a week can reduce the risk of dementia by over 60% [20]. This protective effect is believed to stem from several factors: saunas improve heart health and boost circulation, ensuring the brain receives adequate oxygen-rich blood. Good circulation – one of the most often noted health benefits of sauna - helps prevent conditions like stroke and vascular dementia, both of which are linked to poor blood flow in the brain.

The heat from the sauna also reduces inflammation and protects the brain from stress, which can cause long-term damage. Chronic inflammation is a major contributor to neurodegenerative diseases. Additionally, sauna bathing helps reduce stress - a known risk factor for dementia and Alzheimer’s - by promoting relaxation and mental clarity.

10. Sauna benefits to longevity

One of the most compelling health benefits of sauna is its potential to promote longevity. The same study that highlighted sauna’s positive impact on heart health also found that regular sauna use was linked to a significantly lower risk of dying from any cause, not just heart disease. The researchers concluded that sauna use could contribute to a longer, healthier life [21].

This is likely due to the combined effects of improved heart health, better circulation, reduced inflammation, and enhanced stress relief—each of which plays a crucial role in overall well-being and longevity.

Furthermore, regular sauna use has been shown to improve the body's ability to adapt to heat, which can enhance endurance and physical performance, further supporting overall vitality. By promoting relaxation and mental clarity, sauna use can also improve mental health, contributing to a balanced, stress-free life. These wide-ranging benefits suggest that incorporating sauna sessions into your routine may not only add years to your life but also improve the quality of those years.

How hot should a sauna be?

The ideal sauna temperature is heavily debated in sauna forums and among sauna enthusiasts. However, experts say the most sauna health benefits can be attained by using the sauna 4 to 7 times a week at a temperature of approximately 80 °C, for approximately 20 minutes at a time [21].

Sauna temperature is, of course, a personal preference. Some people may find that sauna temperature of 80 °C is too high for them. Ultimately, the ideal sauna temperature is up to the individual.

How long should you stay in a sauna?

The answer to the question of how long you should stay in a sauna is much the same as how hot a sauna should be. It’s personal preference. Whilst experts do recommend sauna 4 to 7 times a week at a temperature of approximately 80 °C, for approximately 20 minutes at a time, how long to stay in the sauna is up to the individual.

It’s important to remember personal comfort, as well as to stay hydrated.

How often should you use a sauna?

Regular sauna bathing has plenty of health benefits, from improved cardiovascular health to better sleep and mental well-being. Experts say 4-7 times a week gives the most health benefits, but this is a recommendation.

How often you should use a sauna is up to the individual. It’s also important to note that sauna can be used at any time of the day, which means it can be part of a flexible wellness routine.

Does sauna burn calories?

Athletes often use saunas for short-term weight loss, primarily through fluid loss. However, since this weight is quickly regained through rehydration, a sauna alone is not an effective long-term weight loss solution. That said, regular sauna use can complement a healthy, active lifestyle by promoting relaxation, recovery, and overall well-being, making it a valuable supportive tool for weight management.

Health benefits of sauna

From improving cardiovascular health to promoting relaxation and mental well-being, the health benefits of sauna bathing are numerous and well-supported by scientific research. You can find out more about the physical and mental health benefits of sauna via this link as well as from the sources listed below.

Harvia knows that one size doesn’t fit all, so we offer a range of sauna products and solutions, from in-home to outside sauna, as well as electric, wood-burning, infrared and hybrid solutions. Discover your Harvia sauna here.

Sources

[1] Laukkanen, T., Khan, H., Zaccardi, F., & Laukkanen, J. A. (2015). Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Internal Medicine, 175(4), 542-548. https://doi.org/10.1001/jamainternmed.2014.8187

[2] Ketelhut, S., & Ketelhut, R. G. (2019). The blood pressure and heart rate during sauna bath correspond to cardiac responses during submaximal dynamic exercise. Complementary Therapies in Medicine, 44, 218-222. https://doi.org/10.1016/j.ctim.2019.05.002

[3] Lee, E., Kostensalo, J., Willeit, P., Kunutsor, S. K., Laukkanen, T., Zaccardi, F., Khan, H., & Laukkanen, J. A. (2021). Standalone sauna vs exercise followed by sauna on cardiovascular function in non-naïve sauna users: A comparison of acute effects. Health Science Reports, 4(4), e393. https://doi.org/10.1002/hsr2.393

[4] Ohori, T., Nozawa, T., Ihori, H., Shida, T., Sobajima, M., Matsuki, A., Yasumura, S., & Inoue, H. (2012). Effect of repeated sauna treatment on exercise tolerance and endothelial function in patients with chronic heart failure. The American Journal of Cardiology, 109(1), 100-104. https://doi.org/10.1016/j.amjcard.2011.08.014

[5] Laukkanen, T., Khan, H., Zaccardi, F., & Laukkanen, J. A. (2015). Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Internal Medicine, 175(4), 542-548. https://doi.org/10.1001/jamainternmed.2014.8187

[6] Ahokas, E. K., Ihalainen, J. K., Hanstock, H. G., Savolainen, E., & Kyröläinen, H. (2023). A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training. Biology of Sport, 40(3), 681-689. https://doi.org/10.5114/biolsport.2023.119289

[7] Wiriawan, O., Kaharina, A., Akbar, I., Nugraha, A., Festiawan, R., & Pribadi, H. (2024). Effects of infrared sauna, traditional sauna, and warm water immersion on accelerated exercise recovery and prevention of cell damage: An experimental study. Retos, 59, 1046-1054. https://doi.org/10.47197/retos.v59.103298

[8] 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

[9] Kikuchi, H., Shiozawa, N., Takata, S., Ashida, K., & Mitsunobu, F. (2014). Effect of repeated Waon therapy on exercise tolerance and pulmonary function in patients with chronic obstructive pulmonary disease: A pilot controlled clinical trial. International Journal of Chronic Obstructive Pulmonary Disease, 9, 9-15. https://doi.org/10.2147/COPD.S50860

[10] 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

[11] Salleh, M. R. (2008). Life event, stress and illness. Malaysian Journal of Medical Sciences, 15(4), 9-18. https://doi.org/22589633

[12] 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

[13] 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

[14] 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

[15] 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

[16] Hannuksela, M., & Väänänen, A. (1988). The sauna, skin and skin diseases. Annals of Clinical Research, 20(4), 276-278. https://pubmed.ncbi.nlm.nih.gov/3218900

[17] Kowatzki, D., Macholdt, C., Krull, K., Schmidt, D., Deufel, T., Elsner, P., & Fluhr, J. W. (2008). Effect of regular sauna on epidermal barrier function and stratum corneum water-holding capacity in vivo in humans: A controlled study. Dermatology, 217(2), 173-180. https://doi.org/10.1159/000137283

[18] Yamada, K., & Shimizu, T. (2008). The effect of mist bathing on the scalp blood. The Journal of The Japanese Society of Balneology, Climatology and Physical Medicine, 167-172. WPRIM.

[19] Masuda, A., Nakazato, M., Kihara, T., Minagoe, S., & Tei, C. (2005). Repeated thermal therapy diminishes appetite loss and subjective complaints in mildly depressed patients. Psychosomatic Medicine, 67(4), 643–647. https://doi.org/10.1097/01.psy.0000188527.68491.ab

[20] 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

[21] Laukkanen, T., Khan, H., Zaccardi, F., & Laukkanen, J. A. (2015). Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Internal Medicine, 175(4), 542-548. https://doi.org/10.1001/jamainternmed.2014.8187