Sauna Health Benefits: Frequently Asked Questions

Sauna bathing has been a cornerstone of wellness culture for centuries, particularly in Finland and across the Nordic and Baltic regions. What was once a deeply rooted cultural tradition has now captured global attention, and for good reason. A growing body of peer-reviewed research confirms that regular sauna use can deliver meaningful benefits for both physical and mental health.

Whether you are considering investing in a home sauna or simply curious about what the heat can do for your body, this guide answers the most commonly asked questions about sauna and health. We draw on the latest published research to help you understand how traditional Finnish sauna bathing can support a holistic approach to wellbeing.

Is Sauna Good for You?

The short answer is yes. For most healthy adults, regular sauna bathing can promote both physical and mental wellbeing. The heat generated by a traditional Finnish sauna, typically between 70°C and 100°C, induces a range of physiological responses that mirror those of moderate exercise. Your heart rate increases, blood vessels dilate, circulation improves, and your body begins to sweat.

These responses are not merely superficial. A landmark 2015 study published in JAMA Internal Medicine, which followed over 2,300 Finnish men for 20 years, found that those who used the sauna four to seven times per week had significantly lower rates of fatal cardiovascular events and all-cause mortality compared to those who used it only once per week [1]. Further research published in the Mayo Clinic Proceedings confirms that sauna bathing is linked to improvements across cardiovascular health, respiratory function, pain management, and mental wellbeing [2].

It is always advisable to consult your GP or healthcare professional before beginning a sauna routine if you have any underlying medical conditions, particularly heart conditions or if you are pregnant.

The Key Health Benefits of Regular Sauna Use

The research into traditional sauna bathing has expanded significantly over the past decade. Below, we explore the most well-evidenced benefits in detail.

Cardiovascular Health

One of the most extensively studied areas of sauna research is its effect on the heart and circulatory system. During a sauna session, your cardiac output can increase by up to 60–70%, producing effects similar to those of moderate-intensity aerobic exercise. Regular sauna use has been associated with reduced blood pressure, improved arterial compliance, and lower rates of cardiovascular disease. You can read our detailed evidence-based review of sauna and cardiovascular health here.

A 2025 review in Frontiers in Cardiovascular Medicine further supports these findings, noting that repeated thermal stress activates protective mechanisms through a process known as hormesis, where mild stress triggers compensatory cellular repair and resilience [3]. For people who struggle to exercise due to injury, disability, or chronic illness, sauna bathing may offer a complementary way to support cardiovascular conditioning.

Stress Reduction, Mental Health, and Better Sleep

Relaxation and stress relief are the most commonly cited reasons people use a sauna, and the science supports this experience. The heat stimulates the release of endorphins,  the body’s natural feel-good chemicals, while the quiet, screen-free environment provides a genuine escape from the pressures of daily life. Our in-depth article on sauna and mental health explores this topic further.

Research suggests that regular sauna bathing may reduce cortisol levels, improve symptoms of anxiety and depression, and contribute to better sleep quality. A study published in Complementary Therapies in Medicine found that over 83% of sauna users reported improved sleep, with those using the sauna five to fifteen times per month showing notably higher mental well-being scores. The gradual rise and fall in body temperature during and after a session helps regulate the circadian rhythm, making it easier to fall and stay asleep.

In Finnish culture, the sauna also serves an important social function; it is a place to gather with family and friends, away from the distractions of everyday life. This social element, combined with the physiological benefits, makes sauna a powerful tool for overall mental wellness. Enhance your sauna experience with calming sauna scents and essential oils to deepen relaxation.

Muscle Recovery and Pain Relief

The deep, penetrating heat of a traditional sauna increases blood flow to tired and sore muscles, helping to speed up recovery after exercise or physical strain. Sauna bathing has been shown to be beneficial for a range of pain conditions, including chronic back pain, tension headaches, fibromyalgia, and rheumatic disorders such as arthritis. Our article on sauna for chronic pain and fatigue provides a thorough review of the evidence.

A 2025 review published in the Internet Journal of Allied Health Sciences and Practice found that post-exercise sauna use improved markers of exercise capacity, enhanced muscle contractility, and supported faster recovery [4]. For athletes and active individuals, combining sauna with cold plunge therapy after a session can further enhance the recovery benefits through the hot-cold contrast cycle.

Immune System Support

The elevated body temperature produced during a sauna session triggers an immune response similar to that of a mild fever. This process stimulates the production of white blood cells, activates heat shock proteins, and enhances the body’s natural defence mechanisms. A 2017 study in the European Journal of Epidemiology found that men who used the sauna four to seven times per week had a significantly lower risk of respiratory diseases, including pneumonia and common colds, compared to those who sauna bathed just once weekly [5].

It is worth noting that while regular sauna use may help prevent illness, it is not recommended to use the sauna when you are actively unwell with a fever or infection. When you are ill, your body needs rest, and if you are using a public sauna, you should also consider the health of other users.

Skin Health and Complexion

Sauna bathing encourages deep sweating, which helps to cleanse pores and remove impurities from the skin. The increased blood flow delivers more oxygen and nutrients to the skin’s surface, promoting a healthy, refreshed complexion. Research has indicated that regular sauna use can improve the skin’s moisture barrier properties and may benefit those with conditions such as psoriasis, where studies have shown a reduction in plaques and scaling following consistent sauna sessions. For skincare that complements your sauna routine, browse our collection of sauna massage, exfoliation, and bodycare products.

How Often Should You Use a Sauna?

There is no single correct answer; the ideal frequency depends on your health, lifestyle, and personal preference. Some people enjoy a sauna session two to three times per week, while others in Finland and other Nordic countries sauna daily as part of their regular routine.

The research consistently suggests that greater frequency is associated with more pronounced health benefits. The Finnish studies showed a clear dose-response relationship: those who used the sauna more frequently experienced lower rates of cardiovascular events, respiratory illness, and all-cause mortality. A practical and widely recommended starting point is two to three sessions per week, each lasting 15–20 minutes.

Always listen to your body. Stay well hydrated before, during, and after your session, and avoid the sauna if you are feeling unwell with a fever or stomach bug. For more detailed guidance on session timing and duration, see our complete guide to how long you should use a sauna.

How Long Should You Stay in the Sauna?

In a traditional Finnish sauna, a typical session lasts between 15 and 20 minutes at a time, followed by a cooling-down period. You can cool down by taking a cold shower, stepping outside for fresh air, or immersing yourself in a cold plunge pool. This hot-cold cycle is a fundamental part of the authentic Finnish sauna experience and can be repeated several times during a single visit.

If you are new to sauna bathing, start with shorter sessions of five to ten minutes at a moderate temperature (around 70–75°C) and gradually increase the duration as your body acclimatises. Most health studies use sessions of 15–25 minutes, and research suggests meaningful benefits can be achieved with under 30 minutes of sauna bathing, two to three times per week. Combining sauna with a cold water plunge allows you to gain the additional health benefits of cold exposure as well.

What Is the Best Temperature for a Sauna?

A traditional Finnish sauna typically operates between 70°C and 110°C, heated by either an electric sauna heater or a wood-burning sauna stove. The sensation of heat intensifies when water is poured onto the hot stones of the heater, creating a burst of steam known in Finnish as löyly. This is a defining characteristic of the authentic sauna experience and what distinguishes a traditional Finnish sauna from other forms of heat therapy.

Most people find their comfort zone somewhere between 75°C and 90°C. Beginners should start at the lower end and gradually work upwards. The position you choose within the sauna also matters; the upper bench is significantly hotter than the lower bench due to the natural rising of hot air. A sauna thermometer is a worthwhile addition to help you monitor and manage your sauna environment.

If you are choosing a heater for a new sauna, our sauna heater buyer’s guide will help you find the right option for your space and preferences.

Can Sauna Help Prevent or Ease a Cold?

Regular sauna use has been shown to support the immune system, and research suggests that frequent sauna bathers experience fewer colds and respiratory infections over time [5]. The immune-boosting effects of repeated heat exposure, including increased white blood cell production and activation of heat shock proteins, help the body build stronger defences against common illnesses.

However, if you are already suffering from a heavy cold, fever, or infection, it is best to avoid the sauna. The additional heat stress can place unnecessary strain on your body when it is already working hard to fight illness. Rest, hydration, and recovery should be your priorities. Once you have recovered, returning to your regular sauna routine can help rebuild your resilience.

Getting Started: Choosing the Right Sauna for Your Home

If you are inspired to bring the benefits of authentic Finnish sauna into your daily routine, there are a number of options to suit different spaces and budgets. Whether you are looking at a barrel sauna for your garden, a cube sauna for a modern aesthetic, or a fully bespoke indoor sauna installation, Finnmark Sauna can help you design the perfect setup.

As the UK’s first “Sauna from Finland” certified retailer, we specialise exclusively in authentic Finnish saunas, heaters, timber, and accessories. Our team of specialists can guide you through every step of the process, from initial consultation to installation. Browse our full range of home saunas or get in touch for a free consultation to discuss your project.

Frequently Asked Questions About Sauna and Health

Is sauna bathing safe for everyone?

Sauna bathing is safe and well-tolerated by most healthy adults. However, individuals with unstable cardiovascular conditions, those who are pregnant, or anyone currently experiencing a fever or acute illness should consult their GP before using a sauna. Children aged six and above can use a sauna under adult supervision, with sessions limited to 15 minutes or less. Always listen to your body and exit the sauna if you feel dizzy, lightheaded, or unwell.

Can sauna help with weight loss?

You may notice a slight drop on the scales after a sauna session, but this is almost entirely due to water lost through sweating and will return once you rehydrate. Sauna use is not a direct weight loss tool. However, regular sauna bathing can support a healthy lifestyle by improving sleep quality, aiding muscle recovery after exercise, reducing stress, and boosting metabolism temporarily. When combined with regular physical activity and a balanced diet, sauna can be a valuable complement to your wellness routine.

Is sauna good for your skin?

Yes, the deep sweating induced by a traditional sauna helps cleanse pores and remove impurities, while the increased circulation delivers oxygen and nutrients to the skin. Research suggests regular sauna use can improve skin moisture barrier properties and may benefit those with psoriasis by reducing plaques and scaling. After your session, a cool shower helps close pores and lock in the benefits.

Should I use a sauna before or after exercise?

Most research supports using the sauna after exercise rather than before. Post-exercise sauna use has been shown to improve recovery markers, enhance muscle contractility, and support performance adaptation. Using a sauna before exercise may deplete fluids and energy, potentially affecting your workout. Allow a brief cool-down period after exercise before entering the sauna, and always ensure you are well hydrated.

What should I drink before and after a sauna?

Water is the best choice. Hydrate well in the 30 to 60 minutes before your session and continue drinking water afterwards to replace fluids lost through sweating. Avoid alcohol before or during sauna use, as it increases the risk of dehydration and can place additional strain on your cardiovascular system. Some sauna enthusiasts enjoy herbal teas or electrolyte drinks after their session.

Can I use a sauna every day?

Yes, daily sauna use is common in Finland and other Nordic countries, and research has not identified adverse effects in healthy adults who sauna regularly. The key Finnish studies that demonstrated the most significant health benefits involved participants who used the sauna four to seven times per week. The most important thing is to listen to your body, stay hydrated, and ensure your sessions are a comfortable and enjoyable part of your routine.

Does sauna help with anxiety and depression?

There is growing evidence that regular sauna use may help reduce symptoms of anxiety and depression. The heat promotes the release of endorphins, lowers cortisol levels, and provides a meditative, screen-free environment that encourages mindfulness and relaxation. Finnish research has also found associations between frequent sauna use and a reduced risk of developing psychosis in later life. While sauna should not be considered a replacement for professional mental health support, it can be a meaningful part of a broader wellbeing strategy.

References

[1] Laukkanen, T. et al. (2015) ‘Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events.’ JAMA Internal Medicine, 175(4), pp. 542–548.

[2] Laukkanen, J.A. et al. (2018) ‘Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence.’ Mayo Clinic Proceedings, 93(8), pp. 1111–1121.

[3] Sastriques-Dunlop, S. et al. (2025) ‘Sauna use as a novel management approach for cardiovascular health.’ Frontiers in Cardiovascular Medicine, 12:1537194.

[4] Smith, N. et al. (2025) ‘An Overview of the Health and Fitness Benefits From Sauna Exposure.’ Internet Journal of Allied Health Sciences and Practice, 23(4), Article 20.

[5] Kunutsor, S.K. et al. (2017) ‘Sauna bathing reduces the risk of respiratory diseases: a long-term prospective cohort study.’ European Journal of Epidemiology, 32(12), pp. 1107–1111.

[6] Hussain, J. & Cohen, M. (2018) ‘Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review.’ Evidence-Based Complementary and Alternative Medicine, 2018, 1857413.