Sauna benefits backed by science: Stress, sleep and heart health
Saunas have been around for thousands of years and were popularised by the Finnish. But do they have any actual health benefits or are they just a sweat-inducing hoax? We look at the science behind sauna use and speak to GP Dr Michela Sorensen to uncover the truth.
What is a sauna?
A sauna is a small room that is generally heated to anywhere between 70C and 100C, although this can vary depending on the type of sauna. Sauna-goers sit in the room for short periods of five to 20 minutes. As their skin temperature rises from the normal range of around 33C to 41C, they begin to sweat to regulate their body temperature. Their heart rate and blood pressure also increase.
Many people report feelings of relaxation after using a sauna.
The types of saunas and how they work
There are three main types of saunas that all have different purposes and experiences:
Dry saunas: Traditional Finnish saunas are wood-burning, but dry saunas can also be electrical. In a dry sauna, the humidity is low.
Steam saunas: Also known as steam rooms or steam baths, these saunas have very high levels of humidity.
Infrared saunas: While purists don’t consider infrared saunas to be true saunas, these also raise body temperature and cause sweating. Instead of heating the whole room, infrared light waves are used to heat the body directly. They also tend to be a lower temperature, around 46C-57C.
So, which has the most health benefits? “To date, studies suggest all forms of sauna have equal health benefits,” says Michela.
What are the benefits of sauna use?
Saunas have lots of health benefits – both physical and mental. They are known to reduce stress and anxiety. Increasing evidence also shows a variety of physical benefits, including improved cardiovascular health and pain reduction.
“Saunas have been used for many years for their relaxation benefits,” says Michela. “But the physical health benefits are still being explored. For example, there is emerging evidence to suggest a link between sauna use and a reduced risk of Alzheimer’s disease, but this is an area that requires more research.”
Additional benefits of sauna use may include:
After exercise, using a sauna can aid in muscle recovery
Improvement in asthma symptoms in some people (this tends to be only associated with steam saunas)
Reduction in pain for arthritis or chronic pain conditions like fibromyalgia
Improved skin tone (particularly for steam saunas)
Potential for weight loss support.
Most of these benefits come because the heat raises your heart rate, which in turn improves circulation. Increased circulation is known to help muscle recovery, reduce inflammation and help to bring more oxygen throughout the body.
Sauna use for sleep and mental health
With their relaxation benefits, saunas can be a helpful tool for anyone struggling with mental health and sleep. Studies have shown that 83.5% of sauna users report improvements in sleep after sauna use and generally higher mental wellbeing.
If you’re struggling with sleep, a sauna visit one to two times per week could contribute to a quality night time routine and help improve your sleep quality overall.
Heat in a sauna can also lead to slower, deeper breathing which has been shown to help improve feelings of stress and encourage relaxation.
Things to keep in mind and look out for with saunas
If you’re a healthy adult and you’d like to try a sauna to see if you reap any physical or mental health benefits, there are a few things to keep in mind to ensure you’re staying safe:
Start with short sauna visits and build up gradually. You might use the sauna for five minutes the first time and slowly increase to 20 minutes. While some people stay in saunas for longer periods, 20 minutes is generally considered the safe limit
Make sure you hydrate well before and after using the sauna to replace lost fluids
Never use a sauna when you’re under the influence of alcohol because it can affect your body’s ability to maintain blood pressure and can lead to heatstroke or accidents
Cool down after your session and let your body slowly adjust its temperature
Speak to a doctor before using any type of sauna if you have a heart or chronic health condition.
When to seek medical advice
You should seek medical advice before using a sauna if you’re pregnant or have a chronic health condition.
“Caution needs to be used in anyone with a history of kidney problems due to the risk of dehydration,” says Michela. “Additionally, anyone with poorly controlled blood pressure – both high and low – should see their doctor beforehand.”
If you want to chat to a doctor to get their advice about whether saunas are safe and recommended for you, try booking a telehealth appointment. Our partner hub.health offers online telehealth appointments with experienced medical doctors so that you can get helpful health advice without leaving your home.
Please note: The tips throughout this article serve as broad information and should not replace any advice you have been given by your medical practitioner.
