Saunas are increasingly being studied for their healing benefits, with research suggesting that regular sauna use may offer advantages for the heart, brain, muscles and mental wellbeing.
One of the best-established benefits of sauna bathing is relaxation. Exposure to heat encourages the body to increase blood flow to the skin and muscles, while the quiet, warm environment can help reduce stress and promote a sense of calm. Regular sauna sessions may also improve sleep for some people, particularly when used as part of a relaxing evening routine.
Saunas can also benefit cardiovascular health. Heat causes blood vessels to widen, increasing circulation and temporarily raising heart rate. This produces some physiological effects that resemble those of moderate exercise. Long-term observational research, particularly from Finland, has found associations between frequent sauna bathing and lower rates of cardiovascular disease and premature death.
The increased circulation associated with heat exposure may also help muscles recover after exercise. Many people find that sauna bathing reduces feelings of muscle stiffness and soreness, while the warmth can make tight muscles feel more relaxed. It should complement rather than replace appropriate exercise, hydration, rest and medical treatment when needed.
There’s also growing interest in the possible effects of sauna use on brain health.
Some long-term observational studies have found associations between frequent sauna bathing and a lower risk of dementia and Alzheimer’s disease. Researchers have proposed several possible explanations, including improved cardiovascular function, better blood flow and effects on stress. However, this remains an emerging area of research rather than a proven dementia-prevention strategy.
Saunas can certainly provide psychological benefits. Taking time away from screens, work and everyday demands creates an opportunity for mindfulness. The combination of warmth, quiet and deliberate breathing makes a sauna session feel restorative and helps reduce tension.
Sauna use isn’t suitable for everyone. High temperatures can cause dehydration, dizziness and a temporary drop in blood pressure. People who feel unwell, dizzy or faint should leave the sauna and cool down. It’s important to drink enough fluids and avoid combining sauna use with alcohol. Anyone with a significant cardiovascular condition or other medical concern should seek medical advice before using a sauna regularly.
Ultimately, the healthiest approach is to regard sauna bathing as a complement to a balanced diet, regular physical activity, sufficient sleep and appropriate medical care. Used sensibly though, the sauna can be more than a pleasant way to unwind.
What kind of sauna?
Traditional Finnish sauna is what most people mean when they say ‘sauna’. An electric or wood-burning heater heats a pile of stones, producing high temperatures with relatively low humidity. Water can be poured over the stones to produce bursts of steam, known as löyly in Finnish. The combination of intense heat followed by cooling down is central to the traditional sauna experience.
Infrared saunas work differently. Rather than primarily heating the air, infrared panels emit infrared radiation that warms the body more directly. Because the surrounding air doesn’t need to reach 80–100°C, temperatures are considerably lower.
They’re often perceived as more comfortable by people who find conventional saunas overwhelmingly hot. However, claims that infrared saunas ‘detox’ the body more effectively aren’t well established.
A steam room technically isn’t a sauna. It uses a generator to fill the room with water vapour. The temperature is much lower, but the almost saturated humidity makes it feel extremely warm.
Steam can feel particularly soothing for some people with nasal congestion, although it shouldn’t be regarded as a treatment for respiratory disease.
There isn’t convincing evidence that one type of sauna is better than another for health and healing. For general wellbeing, the best choice is probably the type you enjoy, tolerate comfortably and can use safely. The benefits may come partly from the heat itself and partly from relaxation, improved circulation and the regular recovery ritual surrounding sauna use.
It’s important to remember hotter isn’t necessarily healthier. Longer or more intense sessions aren’t automatically better, and dehydration or overheating can turn a relaxing experience into a health risk, so don’t overdo it.
In the Northern Rivers of NSW, saunas are offered by a range of wellness centres, including Nimbus Co Byron Bay, Bodyworkz Byron and Bangalow Wellness Hub.
