Why Regular Sauna Sessions Might Be the Wellness Habit You’re Missing
When it comes to natural ways to boost your health, there’s one ancient practice making a major comeback: sauna use. What started centuries ago in Finland as a way to relax and connect with nature has now become a popular wellness ritual for people around the world — and for good reason.
Ever wondered if those warm, relaxing sauna sessions are actually good for you? The answer is a definite yes. In fact, regular sauna use is linked to a wide range of health benefits, from stress relief to heart health.
Let’s take a look at why adding sauna time to your wellness routine might be one of the simplest, most enjoyable ways to support your health naturally.
The Health Benefits of Sauna Use
1. Supports Detoxification
One of the top reasons people turn to the sauna is for its detoxifying effects. When you sweat, your body releases toxins like heavy metals, environmental chemicals, and other unwanted waste through the skin. While your liver and kidneys do most of the detox work, sweating helps lighten their load and keeps your body’s natural cleansing systems running smoothly.
2. Eases Muscle Tension and Joint Pain
Feeling a little stiff or sore? A sauna session can help loosen tight muscles and soothe aching joints. The heat increases blood flow, delivering oxygen-rich nutrients to muscles and tissues while helping to flush out inflammatory waste products. It’s a natural way to promote recovery after a tough workout or a long day on your feet.
3. Boosts Heart Health
Interestingly, regular sauna use has been linked to better cardiovascular health. A long-term Finnish study found that people who used a sauna 4-7 times per week had a significantly lower risk of heart disease compared to those who used it once a week. The heat causes your heart rate to rise, similar to moderate exercise, improving circulation and overall heart function.
4. Enhances Mood and Reduces Stress
It’s no secret that spending time in a warm, quiet space can do wonders for your mind. Sauna sessions naturally encourage your body to release endorphins — those feel-good hormones that help ease anxiety and lift your mood. Many people find it to be a deeply meditative, stress-relieving experience.
Infrared vs. Traditional Sauna: What’s the Difference?
If you’ve looked into saunas recently, you’ve probably come across both traditional and infrared options. So, what’s the difference?
Traditional saunas use heated air or stones to warm the room to around 70-95°C. The high heat triggers a deep, purifying sweat.
Infrared saunas use infrared light to directly heat your body at lower temperatures (typically 45 - 65°C). Many people find them more comfortable while still providing similar health benefits.
Both types are beneficial — it really comes down to personal preference.
Tips for Safe and Enjoyable Sauna Sessions
If you’re new to sauna use, here are a few tips to make your experience both safe and enjoyable:
Start slow: Begin with shorter sessions (5-10 minutes) and gradually work your way up to 20-30 minutes.
Stay hydrated: Drink plenty of water before and after your session.
Listen to your body: If you feel dizzy or uncomfortable, step out and cool down.
Shower afterward: Rinse off sweat and toxins to keep your skin clean and refreshed.
The Takeaway
Regular sauna sessions are more than just a relaxing ritual — they’re a time-tested, natural way to support detoxification, heart health, pain relief, and emotional well-being. Whether you prefer the dry heat of a traditional sauna or the gentle warmth of infrared, making sauna use part of your wellness routine could be a simple yet powerful investment in your health.
References:
Henderson, K. N., Killen, L. G., O'Neal, E. K., & Waldman, H. S. (2021). The Cardiometabolic Health Benefits of Sauna Exposure in Individuals with High-Stress Occupations. A Mechanistic Review. International journal of environmental research and public health, 18(3), 1105. https://doi.org/10.3390/ijerph18031105
Hussain, J., & Cohen, M. (2018). Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review. Evidence-based complementary and alternative medicine : eCAM, 2018, 1857413. https://doi.org/10.1155/2018/1857413
Laukkanen, J. A., & Kunutsor, S. K. (2024). The multifaceted benefits of passive heat therapies for extending the healthspan: A comprehensive review with a focus on Finnish sauna. Temperature (Austin, Tex.), 11(1), 27–51. https://doi.org/10.1080/23328940.2023.2300623
Wiriawan, Oce & Kaharina, Arifah & Akbar, Idzam & Nugraha, A & Festiawan, Rifqi & Pribadi, Heri. (2024). Effects of infrared sauna, traditional sauna, and warm water immersion on accelerated exercise recovery and prevention of cell damage: an experimental study. Retos. 59. 1046-1054. 10.47197/retos.v59.103298.