more than just a sweat: 5 science-backed health benefits of regular sauna use

science of wellness
Written By antonia mijatovic

When most people think of sauna, they picture relaxation—sitting in the heat, sweating it out, and feeling refreshed afterward. And while that's certainly part of the appeal, it turns out that the benefits of regular sauna use go far beyond a moment of calm. Over the past few decades, researchers have been taking a closer look at what happens to our bodies when we spend time in the heat, and the findings are surprisingly robust.

From cardiovascular health to mental clarity, the evidence suggests that sauna bathing isn't just pleasant—it's genuinely good for you. Here are five science-backed health benefits that might make you rethink how you spend your downtime.

1. cardiovascular health: a workout for your heart

One of the most well-documented benefits of regular sauna use is its positive effect on cardiovascular health. In a landmark study conducted by the University of Eastern Finland, researchers tracked 2,300 middle-aged men over 20 years to examine the relationship between sauna frequency and heart health.¹

The results were striking. Men who used the sauna two to three times per week had a 22% lower risk of fatal cardiovascular disease compared to those who used it just once a week. For those who went four to seven times per week, the risk dropped even further—by nearly 50%. The study also found that frequent sauna use was associated with lower rates of stroke and overall mortality.

But how does sitting in heat improve heart health? According to cardiologists, the answer lies in how the body responds to the heat.¹ Sauna bathing lowers blood pressure, improves blood vessel function, and increases circulation—effects that are remarkably similar to those produced by moderate-intensity exercise. In fact, a comprehensive review published in the Mayo Clinic Proceedings found that the physiological responses to sauna bathing mirror those of activities like brisk walking.²

Regular sauna use has been shown to improve endothelial function (the health of blood vessel linings), reduce arterial stiffness, and positively modulate the autonomic nervous system. These changes, over time, contribute to a healthier cardiovascular system and a lower risk of heart disease.

2. cognitive health: protecting your brain

The benefits of sauna extend beyond the heart. Research suggests that regular sauna bathing may also protect against neurodegenerative diseases like dementia and Alzheimer's disease.

In a Finnish study, men who used the sauna two to three times per week had a 20% lower risk of Alzheimer's disease and a 22% lower risk of dementia compared to those who used it just once a week.³ The protective effect increased with frequency: those who used the sauna four to seven times per week saw a 66% reduction in dementia risk and a 65% reduction in Alzheimer's risk.

While the exact mechanisms aren't fully understood, researchers believe the benefits may be linked to improved cardiovascular health (which supports brain function), reduced inflammation, and the positive effects of heat stress on cellular repair processes. The takeaway? What's good for your heart appears to be good for your brain as well.

3. stress relief and mental wellbeing

If you've ever stepped out of a sauna feeling lighter and more relaxed, there's a physiological reason for that. With regular sauna practice, the body adapts to heat stress, and baseline cortisol levels—the body's primary stress hormone—have been shown to decrease over time.⁴ Simultaneously, sauna bathing promotes the release of endorphins—the chemicals responsible for that post-sauna sense of calm and contentment.

Beyond the immediate feeling of relaxation, sauna bathing may have longer-term effects on mental health. A 2019 study found that frequent sauna use was associated with a reduced risk of psychotic disorders, adding to a growing body of evidence that heat therapy can support mental wellbeing.³

The sauna environment itself—quiet, warm, and free from distractions—encourages a kind of forced mindfulness. You're not checking your phone or rushing to the next task. You're simply sitting, breathing, and allowing your body to respond to the heat. For many people, this ritual becomes a valuable tool for managing stress and maintaining mental balance.

4. faster muscle recovery

For athletes and fitness enthusiasts, sauna has become a popular recovery tool—and for good reason. Research shows that post-exercise sauna sessions can significantly reduce muscle soreness and speed up recovery.

A 2022 study published in the journal Biology of Sport found that a single 30-minute infrared sauna session after resistance training improved neuromuscular performance and reduced muscle soreness compared to passive recovery.⁵ The mechanism is straightforward: heat increases blood flow to muscles, which helps deliver oxygen and nutrients while flushing out metabolic waste products like lactic acid.

The result is less inflammation, faster healing, and a quicker return to training. While sauna isn't a replacement for proper rest and nutrition, it's an effective complement to a well-rounded recovery routine.

5. better sleep quality

If you struggle with sleep, a sauna session in the evening might help. The relationship between sauna and sleep quality is tied to body temperature regulation. When you sit in a sauna, your core body temperature rises. After you exit and cool down, your body temperature drops—a process that naturally signals the production of melatonin, the hormone that regulates sleep.

In a global survey of sauna users, 83.5% of respondents reported experiencing sleep benefits after sauna bathing.⁶ Many described falling asleep more easily and enjoying deeper, more restorative rest. While individual responses vary, the evidence suggests that regular sauna use can be a simple, non-pharmaceutical way to improve sleep quality.

so… how often should you sauna?

Based on the research, frequency matters. The most significant health benefits appear to emerge with regular use—ideally two to four times per week, with sessions lasting 15 to 20 minutes at temperatures around 79°C. That said, even occasional sauna use can provide relaxation and stress relief!

It's worth noting that sauna bathing is generally safe for most people, including those with stable cardiovascular conditions, as long as it's done sensibly. However, if you have unstable angina, a recent heart attack, or other serious health concerns, it's wise to consult your doctor before starting a sauna routine.

the big picture

What makes sauna particularly interesting from a health perspective is that it's both ancient and evidence-based. It's been practiced for thousands of years, yet modern research continues to validate its benefits. You don't need expensive equipment, supplements, or complicated protocols. You just need heat, time, and consistency.

Research supports the benefits of sauna - regular sauna use supports cardiovascular health, protects cognitive function, reduces stress, aids recovery, and improves sleep. It's not a cure-all, but it's a remarkably effective tool for maintaining overall health and wellbeing. And unlike many wellness trends, this one has stood the test of time.

antonia mijatovic
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