The health benefits of saunas: backed by research and experts

Saunas might seem like a new trend in wellness, but they’ve actually been around for thousands of years. From pit saunas in Stone Age Finland to sweat houses used by ancient Islamic cultures, saunas have been bringing heat to humans across the globe for centuries. So, what’s the appeal of the modern sauna, and is there real science behind its benefits? We talked to several experts, including a sports medicine physician and an exercise physiologist, about how saunas may support cardiovascular health, relaxation, and sleep. As interest grows in both traditional and infrared saunas, research is beginning to catch up with what many cultures have practiced for generations. If you’re thinking about adding sauna sessions to your wellness routine, start here. What happens to your body in a sauna? The heat of a sauna will make you sweat—that much is clear to most of us. But what else happens to your body in a sauna? According to Certified Exercise Physiologist Rachelle Reed, PhD, your body’s response to sauna heat is similar to its response to a light-to-moderate aerobic workout. “Your heart rate increases, blood vessels widen, and circulation improves while your body activates sweating to cool itself down,” she shared. As with exercise, these physical processes help support blood flow and temperature regulation. Your body’s shift towards a cooling response can help you access your parasympathetic nervous system (known as the “rest and digest” response, in contrast to the “fight or flight” response), causing an overall shift into a more relaxed state. What are the benefits of using a sauna? The most evidence-backed benefits of regular sauna use are improved cardiovascular health, greater relaxation, and better sleep. People are also starting to turn to saunas for muscle recovery and overall well-being. It may be helpful to think about sauna benefits in two buckets, suggested Reed: acute effects and chronic adaptations. “After one session, people may notice relaxation, a sens