Sauna benefits: what the research shows

The Finnish heart study

A 2015 study in JAMA Internal Medicine followed 2,315 men aged 42 to 60 in eastern Finland for a median of about 20 years. Compared with men who used a sauna once a week, men who used one 4 to 7 times a week had lower rates of sudden cardiac death, fatal heart disease and death from any cause.

The authors say the study is observational, so it shows a link, not cause and effect. Sauna use was self-reported once at the start. The men used traditional hot, dry Finnish saunas, so the results may not apply to women, infrared saunas, steam rooms or hot tubs.

A 2018 systematic review of 40 dry sauna studies found that most reported benefits, including in heart failure, blood vessel health, pain and fatigue, but only 13 were randomized trials and most were small. The authors called for more and better data.

Recovery, pain, mood and sleep

• Muscle soreness: many people feel looser after a session. Cleveland Clinic says this rests mostly on how people feel, not strong evidence.
• Chronic pain: small studies suggest less pain and stiffness, including chronic back pain, especially with dry and infrared saunas.
• Stress and mood: some research links saunas to lower stress and better mood. The evidence is limited.
• Sleep: the body cooling down after a session may help some people fall asleep when used in the hours before bed. More research is needed.

None of this replaces exercise. A sauna raises your heart rate, but Cleveland Clinic notes it is not a substitute for a workout.

Infrared vs traditional sauna

Infrared saunas feel milder, which some people tolerate better. Researchers have not clearly shown that one type works better than the other. Read about infrared sauna sessions, or compare dry and wet heat in sauna vs steam room.

Does a sauna help you lose weight?

Not in a lasting way. The weight you lose in a sauna is water from sweat, not fat, and it comes back when you rehydrate. Harvard Health notes you can sweat out about a pint in a short session, which is why drinking water afterward matters.

Safety: who should be careful

• Skip the sauna if you've been drinking. A 2018 review notes that in Swedish and Finnish studies, half or more of the rare sauna deaths involved alcohol.
• Avoid it after a recent heart attack or stroke. Check with a clinician first if you have heart disease, heart failure, severe aortic stenosis, or high or low blood pressure.
• If you are pregnant, especially early on, or trying to conceive, ask your clinician first. Prolonged heat can temporarily lower sperm count and quality.
• Ask first if you take medications, especially ones that affect blood pressure or sweating, or if you have epilepsy or multiple sclerosis.
• Children under 16 and adults over 65 should check with a clinician before regular use.
• Skip it when you're sick.

Beginners can start with about 5 to 10 minutes and build up. Cleveland Clinic suggests keeping traditional sauna sessions to about 15 to 20 minutes, and even experienced infrared users to about 20 to 30. Drink water before and after, and cool down slowly.

Leave right away if you feel dizzy, faint, nauseated, confused or short of breath. Call 911 for chest pain, fainting or confusion that doesn't clear quickly.

How Gabriel helps

You can ask Gabriel free whether heat therapy fits your health and medications. Gabriel can also find and book root-cause and holistic practitioners who use heat as part of a broader plan.