What are the Benefits of Sauna Use: Pros, Cons, and Its Impact on Health and Sleep?

Saunas have long been a part of various cultures and traditions across the globe, with the earliest forms dating back thousands of years. Today, saunas continue to grow in popularity as more and more people discover their numerous health benefits, ranging from improved cardiovascular function to reduced stress and enhanced sleep quality

Whether you're an avid sauna-goer or are new to the world of heat therapy, this comprehensive guide will provide valuable insights to help you make informed decisions about your sauna practice. 

By understanding the benefits, drawbacks, and best practices for sauna use, you can confidently explore this ancient tradition and discover how it can contribute to your overall well-being and restful slumber.

Pros of Sauna Use

Sauna use has been linked to numerous health benefits, contributing to overall well-being and improved sleep quality. Here are some of the most notable advantages:

Improved Cardiovascular Health

Regular sauna use can help improve cardiovascular function by increasing blood flow and circulation, reducing blood pressure, and promoting heart health. The heat experienced in a sauna causes blood vessels to dilate, improving blood flow and oxygen delivery to the body's tissues.

Enhanced Muscle Recovery and Reduced Inflammation

Sauna sessions can aid muscle recovery after workouts by promoting blood flow and reducing inflammation. The heat can also help alleviate muscle soreness and stiffness, making it an excellent addition to your post-workout routine.

Detoxification Through Sweating

When you sweat in a sauna, your body naturally eliminates toxins and impurities through the skin. Detoxification can help maintain healthy skin, support immune function, and improve overall health.

Stress Reduction and Relaxation

Sauna use is known for its relaxing and stress-reducing effects. The heat can help release muscle tension, promote relaxation, and increase the production of endorphins, the body's natural feel-good chemicals.

Improved Sleep Quality

Regular sauna sessions can help improve sleep quality by promoting relaxation and reducing stress. Heat exposure can also help regulate the body's internal clock, making it easier to fall asleep and wake up refreshed.

Social and Cultural Benefits

In many cultures, saunas are social spaces where friends and family can relax, bond, and engage in meaningful conversations. This social aspect of sauna use can improve mental well-being and a sense of community.

Cons of Sauna Use

While there are many benefits to sauna use, it's essential to be aware of potential drawbacks and risks associated with this practice. Here are some of the main concerns:

Dehydration and Electrolyte Imbalance

Spending time in a sauna can lead to significant fluid loss through sweating, resulting in dehydration and electrolyte imbalances if not correctly managed. It's crucial to stay adequately hydrated before, during, and after your sauna sessions to prevent these issues.

Overheating and Heat Exhaustion

Excessive exposure to heat can cause overheating and heat exhaustion, leading to dizziness, nausea, headache, and even fainting. To minimize this risk, you must listen to your body and exit the sauna if you feel unwell or excessively hot.

Potential Risks for Certain Individuals

While saunas are generally safe for most people, certain individuals should exercise caution or avoid them altogether. These include pregnant women, young children, the elderly, and individuals with certain medical conditions, such as heart problems or high blood pressure. 

It's always best to consult with a healthcare professional before starting a sauna practice if you have any concerns or pre-existing conditions.

Tips for Minimizing Risks and Using Saunas Safely

To ensure a safe and enjoyable sauna experience, follow these guidelines:

  1. Start with shorter sessions: Start with 5-10 minutes, and gradually increase the duration as your body becomes accustomed to the heat.
  2. Stay hydrated: Drink plenty of water before, during, and after your sauna session to replace the fluids lost through sweating.
  3. Listen to your body: If you feel lightheaded, dizzy, or unwell, exit the sauna immediately and allow your body to cool down.
  4. Take breaks: Give your body time to adjust by taking breaks between sauna sessions and cooling down with a cold shower or a dip in a cold pool.
  5. Consult a healthcare professional: If you have concerns or pre-existing medical conditions, seek professional advice before beginning a sauna practice.

By being aware of the potential risks associated with sauna use and taking the necessary precautions, you can enjoy the many benefits of heat therapy while minimizing any adverse effects on your health and sleep.

Different Types of Saunas

Several types of saunas are available, each with unique features, benefits, and drawbacks. Understanding these differences can help you choose the right sauna experience to suit your preferences and needs.

Traditional Finnish Sauna

The traditional Finnish sauna is a wood-lined room heated by a stove, which can be electric or wood-fired. The heat source heats the air in the room to temperatures between 160°F and 200°F (71°C and 93°C).

Water can be poured over hot rocks to create steam, increasing the humidity in the sauna. Finnish saunas are known for their dry heat and relatively low humidity levels, typically around 10-20%.

Benefits: Traditional Finnish saunas can provide a deep sense of relaxation, promote sweating and detoxification, and help improve cardiovascular health.

Drawbacks: The high temperatures can be uncomfortable for some individuals, and the dry heat may not suit people with respiratory issues.

Infrared Sauna

Infrared saunas use infrared light to heat the body directly rather than heating the air in the room. This type of sauna operates at lower temperatures, usually between 120°F and 140°F (49°C and 60°C), making it a more comfortable option for those sensitive to high heat.

Infrared saunas are available in two primary forms: far-infrared and near-infrared. Far-infrared saunas are more common and emit a longer wavelength, while near-infrared saunas utilize shorter wavelengths and more intense heat.

Benefits: Infrared saunas penetrate the body more deeply, potentially promoting better detoxification and muscle recovery. They also operate at lower temperatures, making them more accessible for heat-sensitive individuals.

Drawbacks: The effectiveness of infrared saunas is still debatable, and they may provide a different relaxation or social experience than traditional saunas.

Steam Room

Steam rooms, Turkish baths, or hammams are heated by steam rather than dry heat. The humidity in a steam room is close to 100%, with temperatures typically around 110°F to 120°F (43°C to 49°C). Steam rooms are often lined with tile or other non-porous materials to prevent moisture damage.

Benefits: Steam rooms can help soothe respiratory issues, promote relaxation, and improve skin hydration due to the high humidity.

Drawbacks: The high humidity can make it challenging to tolerate more extended sessions, and steam rooms may provide different cardiovascular benefits than traditional or infrared saunas.

Comparing the Benefits and Drawbacks of Each Type

When selecting a sauna type, consider the following factors:

  1. Temperature preference: Traditional Finnish saunas and infrared saunas offer different heat levels, with Finnish saunas providing a higher temperature and drier environment.
  2. Humidity preference: If you prefer a high-humidity environment, a steam room may be a better choice, while those seeking a dry heat experience should consider a Finnish sauna.
  3. Health benefits: Each sauna type offers different health benefits, so consider your specific needs and goals.
  4. Comfort and personal preference: Ultimately, the best sauna experience will depend on your convenience and personal preferences. Feel free to try different saunas to find the best one for you.

By understanding the various types of saunas available, you can decide which is best suited for your health and wellness goals and your sleep improvement journey.

At-Home Sauna Options and Sauna Blankets

With the growing popularity of saunas, more people are seeking convenient at-home sauna options to enjoy the benefits without visiting a public facility. Here are some popular choices for at-home sauna use and a discussion on sauna blankets:

Portable Infrared Saunas

Portable infrared saunas are compact, easy-to-assemble units that use far-infrared heat to provide a sauna experience in the comfort of your home. They typically consist of a foldable chair and a zippered enclosure made of heat-resistant fabric.

Benefits: Portable infrared saunas offer convenience and privacy, allowing you to enjoy a sauna session whenever you like without leaving home.

Drawbacks: The experience may not be as immersive or enjoyable as using a traditional or full-sized infrared sauna, and the heat may not be as evenly distributed.

Sauna Blankets

Sauna blankets are another at-home option that utilizes infrared heat. These blankets are designed to wrap around your body, delivering targeted heat to your muscles and joints. Sauna blankets typically have adjustable temperature settings and a built-in timer.

Benefits: Sauna blankets are space-saving, portable, and easy to use. They can provide targeted heat therapy for muscle recovery and relaxation.

Drawbacks: The experience is not as social or comprehensive as a traditional sauna, and the heat may not be as evenly distributed. Additionally, sauna blankets can become uncomfortably hot and may not be suitable for people with claustrophobia.

Building Your Sauna

Building your own sauna at home can be rewarding for those who prefer a more permanent and customized solution. You can choose between traditional or infrared saunas, depending on your preferences.

Benefits: Building your sauna allows for complete customization, including size, design, and heating options. It also provides a more authentic and immersive sauna experience.

Drawbacks: The initial investment and ongoing maintenance costs can be high, and building a sauna requires construction expertise or hiring a professional.

Pros and Cons of At-Home Sauna Options

At-home sauna options offer various benefits, including convenience, privacy, and the ability to customize your experience. However, they may provide a different heat distribution or social interaction level than public saunas. Consider your space, budget, and personal preferences when choosing an at-home sauna.

Safety Considerations for At-Home Sauna Use

Regardless of the at-home sauna option, following safety guidelines, such as staying hydrated, listening to your body, and not exceeding recommended session lengths, is essential. Also, consult a healthcare professional if you have concerns or pre-existing conditions before using a sauna at home.

Exploring at-home sauna options and sauna blankets can be an excellent way to enjoy the benefits of heat therapy in the comfort of your home. By considering the various alternatives and safety precautions, you can create a sauna experience that contributes to your health, wellness, and improved sleep quality.

How to Get Started with Sauna Use

If you're interested in experiencing the benefits of sauna use for yourself, here are some steps to help you get started:

Research and Choose a Sauna Type

As discussed earlier, several saunas are available, each with benefits and drawbacks. Research traditional Finnish saunas, infrared saunas, and steam rooms to determine which type best aligns with your preferences and health goals.

Find a Sauna Facility or Invest in an At-Home Sauna

Once you've decided on a sauna type, you can either find a local facility that offers the sauna experience you're looking for or invest in an at-home sauna option. Local gyms, health clubs, spas, and wellness centers often have sauna facilities.

Consult a Healthcare Professional

Before starting your sauna practice, it's a good idea to consult a healthcare professional, especially if you have any pre-existing conditions or concerns. They can guide you on whether the sauna suits you and offer personalized session frequency and duration recommendations.

Start with Shorter Sessions

When you're new to sauna use, it's best to start with shorter sessions of 5-10 minutes and gradually increase the duration as your body becomes accustomed to the heat. Listen to your body and exit the sauna if you feel unwell or excessively hot.

Stay Hydrated

Drink plenty of water before, during, and after your sauna sessions to replace fluids lost through sweating and prevent dehydration and electrolyte imbalances.

Practice Sauna Etiquette

If you're using a public sauna, be sure to follow proper sauna etiquette. This typically includes showering before entering the sauna, sitting on a towel, maintaining a quiet and respectful atmosphere, and wearing appropriate attire or using a towel to cover yourself.

Incorporate Sauna Use Into Your Wellness Routine

Consistency is key to experiencing the full range of benefits associated with sauna use. Aim to incorporate sauna sessions into your wellness routine, whether after a workout, as part of your wind-down routine before bed, or during dedicated relaxation time on weekends.

Following these steps and guidelines, you can embark on your sauna journey and improve your overall health, wellness, and sleep quality. Remember to listen to your body, prioritize safety, and enjoy the relaxing and rejuvenating experience that sauna use can offer.


Saunas have been used for centuries due to their numerous health benefits and ability to promote relaxation and rejuvenation. By exploring the various types of saunas, including traditional Finnish saunas, infrared saunas, and steam rooms, you can find the perfect fit for your needs and preferences.

With an array of options, from public facilities to at-home solutions like portable infrared saunas and sauna blankets, the benefits of sauna use are more accessible than ever.

As you embark on your sauna journey, consider the potential pros, cons, and health implications, particularly concerning sleep improvement. By incorporating sauna sessions into your wellness routine, you may experience better sleep quality, reduced stress, enhanced athletic recovery, and many other health benefits.

As always, consult a healthcare professional for guidance, prioritize safety, and enjoy the transformative effects of sauna use on your journey to better health and well-being.

Important Sources

  1. Harvard Health Publishing – Harvard Medical School. (2018). Sauna use linked to longer life, fewer fatal heart problems. Retrieved from https://www.health.harvard.edu/staying-healthy/sauna-use-linked-to-longer-life-fewer-fatal-heart-problems
  2. Hussain, J., & Cohen, M. (2018). Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review. Evidence-Based Complementary and Alternative Medicine, 2018. Retrieved from https://www.hindawi.com/journals/ecam/2018/1857413/
  3. Laukkanen, T., Khan, H., Zaccardi, F., & Laukkanen, J. A. (2015). Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Internal Medicine, 175(4), 542-548. Retrieved from https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2130724
  4. Mayo Clinic. (2019). Are saunas good for you? Retrieved from https://www.mayoclinic.org/healthy-lifestyle/consumer-health/expert-answers/sauna/faq-20057954
  5. Sleep Foundation. (2020). How to Create the Ideal Sleep Environment. Retrieved from https://www.sleepfoundation.org/bedroom-environment

Additional Resources