Top 5 Sauna Benefits – Ranked in Order and Backed by Science

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In the last decade, sauna use has surged in popularity among athletes and health enthusiasts due to its numerous scientifically-backed health benefits. I’ve been using the sauna for about a decade, and it has been a game changer for me. The more you use the sauna, the greater the benefits, so I try to sauna every day. Here, I want to share the top 5 benefits that sauna has offered me over the years, encouraging you to make it a part of your daily routine.

Table of Contents

5. Sauna Benefits on Quality of My Sleep 🛌🏻💤

The correlation between sauna use and sleep quality is well established. In a study by Hussain et al., 83.5% of participants reported enhanced sleep after sauna use. Sauna sessions help lower core body temperature, which is essential for falling asleep. Additionally, sauna use promotes blood vessel dilation and increased parasympathetic activity, releasing endorphins and promoting deep relaxation.

For better results, try using the sauna at night.

4. Sauna Benefits on Healing from Injuries 🥋

Applying heat to soft tissue injuries through sauna use can have beneficial effects. Improved circulation from blood vessel dilation leads to better oxygenation, increased nutrient transport, and efficient waste removal from injury sites, aiding recovery. Endorphins released during sauna sessions act as natural painkillers, reducing pain and discomfort. Sauna also promotes positive net protein synthesis, supporting molecular damage repair.

The use of heat therapy in various forms including sauna has been extensively examined in a number of studies. Here are a few:

3. Sauna Benefits on Exercise Recovery 🏋️

For BJJ athletes like myself, faster recovery between training sessions is crucial. High-intensity exercise can lead to Exercise-Induced Muscle Damage (EIMD), causing cramps, muscle strain, and Delayed Onset Muscle Soreness (DOMS). Heat therapy, including sauna use, facilitates recovery by improving pain, range of motion, and pain-free strength. Khamwong et al., 2015.

2. Sauna Benefits on Overall Fitness 🏃🏽‍♂️

Sauna bathing replicates many physiological responses observed in exercise, improving cardiovascular endurance, muscle mass maintenance, and overall fitness. Regular sauna sessions have been shown to increase endurance, improve cardiovascular function, enhance thermoregulation, and maintain muscle mass.

Relevant Studies:

Increased endurance: Scoon et al., 2007.
Improved cardiovascular function: Van de Velde et al., 2017.
Enhanced thermoregulation: Costa et al., 2014; Kukkonen-Harjula et al., 1989.
Muscle mass maintenance: Hafen et al., 2019.

1. Sauna Benefits- Reduction in All-Cause Mortality 🤯

The number one benefit of sauna use is its significant reduction in all-cause mortality. Frequent sauna users have a 40% lower risk of all-cause mortality and a 50% lower risk of cardiovascular disease (CVD) mortality. Sauna use also reduces the risk of developing age-related neurodegenerative conditions, improves cholesterol levels, reduces symptoms of depression, and lowers inflammatory markers.

Key Findings:

Risk of all-cause mortality was 40% lower among frequent sauna users compared to infrequent users, independent of conventional risk factors(Laukkanen et al., 2015a).
In men who reported using the sauna 2–3 times per week, the risk of cardiovascular disease (CVD) mortality was 27% lower than among men who reported using the sauna only once weekly (Laukkanen et al., 2015a).
These effects were dose-dependent: Among men who reported using the sauna 4–7 times per week, the risk of CVD mortality was 50% lower than among men who reported using the sauna only once week (Laukkanen et al., 2015a).
Women who were exposed to seven 30-minute sauna baths over a period of 2 weeks exhibited reduced plasma cholesterol concentrations (Pilch et al., 2014b), and similar results were observed in men (Gryka et al., 2014).
The KIHD studies also revealed that frequent sauna use was associated with reduced risk of developing age-related neurodegenerative conditions including dementia and Alzheimer’s disease, in a dose-dependent manner
Men who used the sauna 4–7 times per week had a 65% reduced risk of developing Alzheimer’s disease, compared to men who used the sauna only 1 time per week (Laukkanen et al., 2015b).
A randomized controlled trial showed participants experienced reduced symptoms of depression, improved appetite and reduced somatic complaints and anxiety (Masuda et al., 2005).
Sauna use reduces inflammatory markers such as CRP (Laukkanen and Laukkanen, 2018)
Sauna use is associated with reduced risk of developing certain chronic or acute respiratory illnesses, including pneumonia (Kunutsor et al., 2017).
Sauna use therapy elicit improvements in respiratory function in men with obstructive pulmonary disease (Cox et al., 1989; Umehara et al., 2008).

Pro Tip: Sauna daily. You can thank me later.

FAQ

How often should I use the sauna to see benefits?

For maximum benefits, it’s recommended to use the sauna at least 3-4 times per week. Some studies suggest that daily use can provide even greater health advantages.

Is there a best time of day to use the sauna?

Using the sauna in the evening can help improve sleep quality by promoting relaxation and lowering core body temperature.

How long should a sauna session last?

A typical sauna session lasts between 15-30 minutes. It’s important to listen to your body and stay hydrated.

Can everyone use the sauna?

Most people can safely use the sauna, but individuals with certain health conditions (such as cardiovascular issues or respiratory problems) should consult with their healthcare provider before starting sauna therapy.

What should I do to stay safe while using the sauna?

Ensure you are well-hydrated before and after sauna sessions. Start with shorter sessions and gradually increase the duration as your body acclimates. Pay attention to how you feel and exit the sauna if you experience dizziness, nausea, or discomfort.

Does the type of sauna matter?

Both traditional and infrared saunas offer health benefits. The choice depends on personal preference and specific health goals. Infrared saunas operate at lower temperatures and can be more comfortable for longer sessions. Check out our post on Infrared vs Traditional Sauna Comparison: 10 Key Differences

Summary

Sauna use offers a wide range of scientifically-backed health benefits, from improving sleep quality and accelerating injury recovery to enhancing exercise fitness and significantly reducing all-cause mortality. Incorporating sauna sessions into your daily routine can lead to substantial improvements in overall health and well-being. The benefits increase with frequency, so aim to use the sauna as often as possible.