The physical health benefits of sauna bathing are well-documented. Spending about 20 minutes in a sauna a few times each week can reduce inflammation, alleviate muscle pain and soreness, and improve heart health. A study in Finland, where in-home saunas are common, revealed that regular sauna use can reduce the risk of sudden cardiac death by up to 63 percent.
Sauna use can also improve your mental health, primarily in regards to mitigating stress.
Regulates Stress Hormones
The combination of the heat—usually around 176 to 212 degrees Fahrenheit—and quiet and relaxing environment in a sauna triggers physiological responses that help to regulate cortisol, adrenaline, and other stress-related hormones. Heat from a sauna can also boost the production of serotonin, a hormone that regulates your mood.
As part of a Japanese study on the mental health benefits of saunas, 45 participants (24 men and 21 women) completed questionnaires measuring mood-related factors (anxiety, depression, and confusion, among others) before and after spending time in a bamboo charcoal kiln. Researchers found significant improvements across all factors after sauna bathing.
Lowers Blood Pressure
Sauna use has also been shown to lower blood pressure, which is a major contributor to stress. The body's response to higher temperatures in saunas is similar to cardio. Blood circulation improves and the heart rate temporarily increases.
In addition to a temporary stress reduction, frequent sauna use can also reduce the future risk of hypertension. A 2017 Finnish study found that men who sauna bathed between four and seven times per week had a 50 percent reduced risk of high blood pressure compared to those who participated in only one sauna session per week.
Promotes Better Sleep Quality
"Losing too much sleep can activate a region of the brain that controls emotional processing and worry," noted sleep medicine specialist Carmen Lombardo. So, if you're not getting enough sleep your body may be ill-equipped to manage stressful situations. Frequent sauna bathing has been shown to promote relaxation, in turn promoting better quality sleep.
Sauna use in the evening can be particularly beneficial for sleep quality, as it can initiate the body's natural cooling process, leading to a more relaxed and restful sleep. In order to cool down from the heat in a sauna, the body produces melatonin, a natural sleep hormone.
In a 2019 study, published in the International Journal of Circumpolar Health, 83 percent of frequent sauna bathers reported better sleep quality after using a sauna. Those who sauna bathed between five and 15 times per month reported the highest mental well-being scores.