The Science Behind Why Saunas Feel So Good For Your Body (And Mind)
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If you're ready to relax and unwind, a trip to the sauna can do the trick. There are many ways to enjoy sauna benefits these days—from a post-workout ritual to soaking up the heat on a chilly day—and it appears the buzzy wellness trend is here to stay.
Whether you prefer sweating it out in a sauna or a steam room (which is more humid), both settings are loaded with benefits, says Michele Bailey, DO, a primary care physician at Rush University Medical Group. Visiting a sauna regularly may help you manage various health conditions including rheumatologic and skin diseases like psoriasis, she says.
High temperatures can also boost your circulation, alleviate chronic pain, reduce joint stiffness, and even strengthen your immune system, according to a recent study. But can sauna usage help you achieve other goals like weight loss, healthy skin, and stress relief? Ahead, experts break down what saunas are, the potential benefits, and who should (and shouldn't!) bring on the heat.
Meet the experts: Michele Bailey, DO, is a primary care physician at Rush University Medical Group. Purvi Parikh, MD, is an internal medicine physician and clinical assistant professor at NYU Grossman School of Medicine. Denise Millstine, MD, is an internist at Mayo Clinic’s family medicine office in Scottsdale, Arizona. Jeff Gladd, MD, is an integrative medicine physician and the chief medical officer at Fullscript. David Li, MD, is a Harvard-trained board-certified dermatologist and chief operator at Boston Derm Advocate. Erum N. Ilyas, MD, is a dermatologist and academic chair of Drexel University College of Medicine Department of Dermatology. Raj Dasgupta, MD, is a physician and the Chief Medical Advisor for Sleep Advisor.
What is a sauna vs. a steam room?
A sauna is a room that people use to enjoy dry heat. It is typically heated between 180 and 195 degrees Fahrenheit with very low humidity. The most traditional type is a wood-burning sauna, which uses fire to heat up the space. There are also electric saunas, which produce heat with electricity (think: the kind someone might install in their home).
Some versions are designed to make the heat easier to tolerate. Infrared saunas, for example, utilize infrared light waves to warm your body up directly without raising the temperature of the air around you. They are said to spark the same effects in your body as a traditional sauna but at a lower temp.
Steam rooms, on the other hand, are characterized by moist heat, making them more humid than traditional saunas. Steam rooms are usually heated between 100 and 120 degrees Fahrenheit and have nearly 100 percent humidity, says Purvi Parikh, MD, an internal medicine physician and clinical assistant professor at NYU Grossman School of Medicine. Although steam rooms are not technically as hot as saunas, you will likely feel warmer in a steam room because of the extra moisture in the air, she says.
11 Sauna Benefits
1. It may improve your circulation.
Anything that raises your body temperature will increase your heart rate, which in turn increases your circulation, says Denise Millstine, MD, an internist at Mayo Clinic’s family medicine office in Scottsdale, Arizona.
Sitting in a sauna is almost like walking on a treadmill at a regular pace, says Dr. Parikh. Because of the heat, your heart has to pump harder to circulate your blood, which means you’re getting some cardio benefits even though all you’re doing is sitting in the heat. Keep in mind, though, it's still no replacement for exercise, which has tons of other body benefits.
2. It may help lower your blood pressure.
Spending time in a sauna may help lower blood pressure for some people, says Dr. Millstine. “Physiologically, much like exercise, your blood pressure [goes up] initially...then, long-term, it results in better management and lowering of your blood pressure,” she says. Traditional sauna bathing is also associated with overall lower blood pressure, research shows.
3. It's a great way to relieve stress.
Sauna bathing is a regular part of Scandinavian culture, says Dr. Millstine, and is often viewed as a way to destress and relax. Saunas reduce the stress hormone cortisol by as much as 10 to 40 percent, according to a recent study published in Medical Principles and Practice.
“If using a sauna becomes a regular practice for you and it's something that you can do fairly easily, such as on your way from home from work for a brief session, or if you’re able to socialize while doing it, it likely will reduce your stress levels,” she says.
4. It may help you breathe easier.
Spending time in a sauna or a steam room can be beneficial since the effects of heat are the same whether it's dry or moist, says Dr. Parikh. There is, however, an extra benefit to steam rooms, specifically, for anyone who has respiratory problems like asthma or allergies. “Medications for these kinds of respiratory problems might dry out your breathing passages,” says Dr. Parikh. “Steam will moisturize and open the lungs a little more and hydrate the respiratory tract.” If you struggle with congestion, the steam can also act as a humidifier and help clear your nasal passages to help you breathe better.
5. It can make your skin glow.
Using a sauna can benefit your overall skin health because it helps bring blood flow to the surface of your skin before you start sweating. “Regular sauna use makes the skin more robust—meaning it sort of firms it up—and makes it more elastic, which is good for aesthetic reasons, but also because the skin acts like a general health barrier,” says Dr. Millstine.
It may also help get rid of acne, says dermatologist Erum N. Ilyas, MD. "The steam our skin is exposed to in a sauna has been shown to have two major benefits: improve the hydration of skin and reduce the acne-causing sebum content of our skin," Dr. Ilyas says. That said, more research is needed on the exact scientific benefits.
6. It can reduce joint and muscle stiffness.
Sauna also makes for a great workout recovery tool since it can help loosen up any tense muscles. “The heat can make your muscles more pliable and elastic, so it [can] probably help with workout recovery soreness,” says Dr. Millstine. Anecdotally, people with stiff joints and body aches swear by saunas for easing pain. Sauna use can also help with tension-type headaches, likely because it alleviates the muscle soreness that contributes to them, she adds.
7. It may help boost your immune system.
Using a sauna isn’t directly tied to better immunity, but sauna bathing can bring on relaxation and reduce stress, which dampens your immune system function. Saunas may help prevent disease in individuals with high-stress occupations, according to a recent study—and sauna usage has also been shown to decrease circulating levels of inflammatory markers, which may benefit your health overall.
8. It can lift your mood.
Sauna sessions can lift your mood, potentially because it's naturally relaxing, some studies show. Men in Finland who regularly used a sauna had a decreased risk of psychosis, according to one study, and sauna usage can reduce the risk of dementia and Alzheimer's disease, another study found.
“It’s unclear if those benefits are directly related to sauna use or, again, or if it’s simply tied to a healthy lifestyle that involves socialization and relaxation,” says Dr. Millstine. Either way, there seems to be some positive brain and mental health perks to visiting a sauna.
9. Your recovery time may improve.
Saunas are a great tool for improved recovery, says David Li, MD, a Harvard-trained board-certified dermatologist and chief operator at Boston Derm Advocate. “Saunas used after exercising can help to improve recovery and muscle soreness after exercise sessions.” So, if you feel like relaxing after a sweat session after a workout class, the sauna may be worth a visit.
10. You may get better sleep.
If you struggle with sleep, using a sauna consistently may help, says Dr. Li. He references a recent study published in Complementary Therapies in Medicine in which 83.5% of respondents reported improved sleep after using a sauna. People who used the sauna 5-15 times per month also had comparatively higher mental well-being scores. “We know [using a sauna] improves mental health," Dr. Li says, which can help you wind down to sleep, too.
11. It may improve cardiovascular health.
Research shows that people who regularly use a sauna at least four times a week for 20 minutes have a significantly lower risk of heart attack, stroke, and dementia, notes Dr. Parikh. Sauna bathing may also help reduce cardiovascular risk, per a recent study.
“In those with no underlying cardiovascular disease, sauna bathing may be helpful to modulate the autonomic nervous system and reduce blood pressure," says Dr. Li. It may also be helpful to improve dilation of the smooth muscles and reduce arterial stiffness, he adds.
Potential Risks Of Sauna Usage
The biggest risks are dehydration and dizziness from the heat, says Dr. Parikh. So, always make sure you're well-hydrated before and after your sauna or steam room sesh. You may be at risk if you've recently had a heart attack or any other cardiovascular issues, like high blood pressure, adds Dr. Parikh.
Overall, it is generally considered safe to use a sauna every day, says Dr. Gladd. That said, it’s not imperative to keep up with a daily practice to reap all the benefits. Consult your doctor to determine the most appropriate frequency and duration for you, especially if you have a chronic condition or take medication, he adds.
When To Avoid The Sauna
“Avoid using a sauna if you are sick or have a fever as the heat can increase your body temperature, ultimately making it worse,” says Raj Dasgupta, MD, the chief medical advisor for Sleep Advisor. You should also avoid the sauna if you are dehydrated as the heat makes you sweat more, which means further fluid loss, he says.
You should also avoid sauna usage if you're intoxicated with alcohol or drugs. And if you're pregnant, be sure to consult your doctor first as "excessive heat can potentially harm the fetus," Dr. Dasgupta says. "Finally, if you have cardiovascular conditions like heart conditions or high blood pressure, the heat can put more stress on the cardiovascular system, leading to more complications,” Dr. Dasgupta adds.
If you ever feel extremely tired, dehydrated, or generally unwell during or afterward, consider cutting down on how often and how long you use a sauna each time.
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