The Basics of Sauna: Benefits, Tips, and More
Written By Lily McCalmont
It's hard to beat the invigorating feeling brought on by a healthy sweat. Ever wondered about all the benefits your body receives when you step into the soothing heat of a sauna?
Saunas have been used in daily wellness practices throughout history and across many cultures. Not only do they feel great, but they offer many great health benefits—both mental and physical.
In this article, you will learn:
Top health benefits of regular sauna use, from cardiovascular improvements to detoxification.
How the gentle, enveloping heat of a sauna can significantly impact stress levels and support mental health.
A comparison between infrared and traditional saunas, diving into their unique mechanisms and the advantages of each.
Tips to incorporate sauna into your daily routine safely and effectively.
Let’s uncover all the benefits of sauna therapy and how it can be a powerful tool in your health and happiness journey.
Health Benefits of Saunas
Saunas are more than just a place to relax and sweat—they are a well-researched method for improving physical health. Here’s what the studies show about how saunas support your body.
Improved Cardiovascular Health
Regular sauna sessions have been linked to a lower risk of heart disease.[1] The heat improves circulation, mimicking the effects of mild exercise by increasing heart rate and dilating blood vessels. Over time, this can lead to lower blood pressure and a healthier heart. Studies suggest that frequent sauna users may have a reduced risk of high blood pressure, heart attack, and stroke.[1]
Detoxification Through Sweating
While the body naturally eliminates toxins through the liver and kidneys, sweating in a sauna can accelerate this process. The intense heat causes you to sweat profusely, flushing out toxins through the pores of your skin. It's a natural and effective way to aid the body's detoxification process.
Pain Relief and Muscle Recovery
Athletes have long used saunas to aid recovery after intense workouts. The heat helps relax muscles, alleviating pain and stiffness. It also increases blood circulation, which can speed up the body’s natural healing process and reduce inflammation.[2] This makes it an excellent option for anyone looking to ease muscle soreness or recover from injuries more quickly.
Boosting Immune System Function
Regular sauna use can also boost your immune system. The heat stimulates the production of white blood cells, which play a crucial role in fighting off infections and disease.[3] This paired with the detox from sweating acts like a deep clean for your whole system.
Whether you're looking to support your heart health, detoxify, relieve pain, or boost your immune system, regular sauna use can be a valuable addition to your wellness routine.
Mental Health & Stress Relief
The sauna is a warm, quiet space that relaxes the body and the mind. Let's explore how the sauna can be a powerful ally for mental well-being.
Reducing Stress and Anxiety
Just like exercise, the heat from the sauna encourages your body to release endorphins.[4] At the same time, the heat relaxes muscles, allowing cortisol levels to drop. As feel-good chemicals (endorphins) rise and stress hormones (cortisol) drop, your body reaches an overall state of calm. Research suggests that regular sauna sessions can significantly lower anxiety levels and enhance mood.[4]
Improving Sleep Quality
Regular sauna use can be a game-changer for those struggling with sleep. The post-sauna cooldown process helps signal to your body that it's time to wind down. If used at night, saunas can improve sleep onset and quality— allowing you to get more restorative rest. Your body's temperature regulation plays a key role in achieving a good night's rest, making sauna use a natural sleep aid[5].
The Social Aspect
While many enjoy the solitude of a sauna, it can also serve as a gathering place for community and support. In many cultures, sauna-going is a social activity. Sauana provides an opportunity for relaxed, unhurried conversation and strengthening connection. This social aspect, often overlooked, can have a significant positive impact on mental well-being.
In today's fast-paced world, finding gentle and effective ways to support mental health is more important than ever. The sauna acts as a sanctuary where you can melt stress, improve sleep, and foster a sense of community.
Infrared Sauna vs. Traditional Sauna
When we talk about saunas, a traditional steam sauna often comes to mind. However, infrared saunas have been rising in popularity, offering a different experience with unique benefits. Let’s compare the two, so you can choose which one is best for you.
Technology and Operation
Traditional saunas heat the air around you, using either wood, electric, or gas heaters. This creates a high-temperature environment that induces sweating. Infrared saunas, on the other hand, use infrared light waves that your body directly absorbs as heat. This direct heating method allows infrared saunas to operate at lower temperatures while still giving your body a deep sweat.
Health Benefits
Both sauna types offer significant health benefits, such as improved circulation, detoxification, and relaxation. However, infrared saunas are often touted for their ability to penetrate deeper into the tissue, which can enhance pain relief and muscle recovery. Studies suggest that the direct heat from infrared saunas may more effectively stimulate detoxification at a cellular level[6].
Choosing What’s Right for You
The choice between an infrared and traditional sauna often comes down to personal preference. Some people prefer the intense heat and steam of traditional saunas. Others opt for infrared saunas for their gentle heat, deeper tissue penetration, and convenience (many infrared saunas are compact enough for home use).
In essence, whether you lean towards the gentle, direct warmth of an infrared sauna or the enveloping heat of a traditional one, both can provide great health benefits. The best choice for you depends on your personal health goals, preferences, and how you respond to the heat.
Practical Tips for Sauna Use
Embracing regular sauna use can be a transformative addition to your health and wellness regimen. Whether you're a sauna pro or new to the experience, these tips will help you maximize the benefits while ensuring safety.
Frequency and Duration
Finding the right balance in how often and how long you use the sauna is key. For beginners, starting with shorter sessions of about 10-15 minutes and gradually increasing to 20-30 minutes is advisable. Most health experts recommend 3-4 times a week for optimal benefits, but listening to your body is crucial. If you're feeling good and want more, it's okay to increase your sessions, but always prioritize how you feel over a set schedule.
Hydration is Crucial
Saunas lead to significant sweating, and it's vital to replace lost fluids. Make sure to drink plenty of water before and after your sauna session. Ensure you are also replenishing electrolytes to prevent dehydration.
Safety First
While saunas are safe for most people, there are some exceptions. Pregnant women, individuals with certain cardiovascular conditions, and those with a history of seizures should consult with a healthcare provider before beginning sauna therapy. Moreover, if you feel dizzy, lightheaded, or unwell at any point, it's important to exit the sauna and cool down slowly.
Making It a Ritual
Incorporating sauna use into your routine can transform it from a mere activity into a cherished ritual. Whether it's a moment of solitude, reflection, or a social experience with community, the sauna can offer a sanctuary from the hustle and bustle of daily life.
By adhering to these guidelines, you can safely enjoy the benefits of sauna use, making it a valuable and enjoyable part of your overall wellness routine.
In Conclusion
The benefits of regular sauna use are plenty— having a positive impact on both physical and mental health.
To recap, here are the key points we've explored:
Saunas promote cardiovascular health, aid in detoxification, alleviate muscle soreness, and enhance the immune system.
Regular sauna sessions can significantly reduce stress and anxiety, improve sleep quality, and bolster a sense of community.
Both infrared and traditional saunas offer great health benefits— the best choice for you depends on your personal preference and goals.
Stay hydrated, start slow, and always listen to your body.
For those looking to enhance the sauna's benefits, alternating between the heat of the sauna and cold exposure (like a cold shower or plunge) can invigorate the body, improve circulation, and further support cardiovascular health. This method, known as contrast therapy, has been shown to reduce muscle soreness and improve recovery time.
Sources:
[2] Laukkanen JA, Laukkanen T. Sauna bathing and systemic inflammation. Eur J Epidemiol. 2018 Mar;33(3):351-353. doi: 10.1007/s10654-017-0335-y. Epub 2017 Dec 5. PMID: 29209938.
[3] Pilch W, Pokora I, Szyguła Z, Pałka T, Pilch P, Cisoń T, Malik L, Wiecha S. Effect of a single finnish sauna session on white blood cell profile and cortisol levels in athletes and non-athletes. J Hum Kinet. 2013 Dec 31;39:127-35. doi: 10.2478/hukin-2013-0075. PMID: 24511348; PMCID: PMC3916915.
[4] Kukkonen-Harjula K, Kauppinen K. How the sauna affects the endocrine system. Ann Clin Res. 1988;20(4):262-6. PMID: 3218898.
[5] Gilbert SS, van den Heuvel CJ, Ferguson SA, Dawson D. Thermoregulation as a sleep signalling system. Sleep Med Rev. 2004 Apr;8(2):81-93. doi: 10.1016/S1087-0792(03)00023-6. PMID: 15033148.
[6] Tsai SR, Hamblin MR. Biological effects and medical applications of infrared radiation. J Photochem Photobiol B. 2017 May;170:197-207. doi: 10.1016/j.jphotobiol.2017.04.014. Epub 2017 Apr 13. PMID: 28441605; PMCID: PMC5505738.
About The Author:
Lily is a writer, artist, and engineer. She is based in Phoenix, Arizona, where she was born and raised. Connect with Lily here.