The Science-Backed Benefits of Regular Sauna Sessions
Sauna use has been part of human culture for centuries, from Finnish traditions to modern recovery rooms. But today, we benefit from more than just tradition-we’ve got science to back it up. Research over the past two decades has shown that consistent sauna use can be a powerful tool for improving overall health, performance, and recovery.
Below are some of the benefits regular sauna provides, but it is certainly not a complete list, as more and more benefits are uncovered.
Here’s what the evidence tells us…
SAUNA BENEFITS
1. Reduced Risk of Cardiovascular Disease
A study out of Finland, following thousands of participants over 20+ years, found that those who used a sauna 4–7 times per week had a 50% lower risk of fatal cardiovascular events compared to those who used it once per week.
Why?
The heat exposure causes your heart rate to rise similarly to light aerobic exercise. Over time, this improves vascular function and heart health.
2. Lowered Blood Pressure
Consistent sauna use can improve blood vessel elasticity. The heat causes vasodilation (blood vessels widen), which temporarily lowers blood pressure. Over time, repeated exposure trains the body to regulate blood pressure more efficiently, with research showing improvements in both systolic and diastolic numbers.
3. Pain Reduction
Heat therapy has long been used for pain relief, and saunas take it up a notch. The heat stimulates circulation, bringing nutrient-rich blood to sore or damaged tissues while also reducing muscle tension. Studies have shown positive results in reducing chronic pain conditions such as arthritis and fibromyalgia.
4. Improved Muscle Soreness Recovery
Sauna sessions after intense training can reduce delayed-onset muscle soreness (DOMS) and speed up recovery. Increased blood flow helps remove metabolic waste products from muscles while delivering oxygen and nutrients for repair. Some research even suggests that post-exercise sauna use can help maintain muscle mass during periods of reduced training.
5. Better Sleep Quality
Heat exposure, particularly in the evening, promotes relaxation and can help trigger the natural drop in body temperature that signals your body it’s time to sleep. When done close to bedtime, many people report falling asleep faster and enjoying deeper, more restorative sleep.
HOW TO MAKE IT WORK FOR YOU
Based on current research:
Temp target: shoot for 173°F minimum for traditional sauna or 145-150°F for infrared (stay longer in infrared for similar benefits)
Time commitment: the goal is 60 minutes per week total, broken into 20+ minute sessions
Frequency: 2-4+ sessions per week is ideal for most benefits
Bottom Line:
Sauna sessions are more than sweat - they’re a tool for cardiovascular health, pain relief, faster recovery, and better sleep.
