Why You Should Be Using a Sauna (Backed by Science)
Anyone who knows me knows that I’ve been taking saunas for over ten years. I even have my own wood-burning sauna, and it’s a cornerstone of my weekly health practice. On average, I go 4–5 times a week—not just because it feels good, but because the health benefits are undeniable.
Sauna use has been a time-tested wellness practice across cultures—from Finnish bathhouses to modern infrared therapy. Today, research continues to validate what ancient traditions already knew: regular sauna use delivers deep, full-body benefits that go beyond just relaxation.
If you're curious to hear a researcher explain why this works so well, check out Dr. Rhonda Patrick discussing the benefits of sauna and cold exposure:
👉 Watch on YouTube
What Sauna Does for Your Body
When your body is immersed in the consistent heat of a sauna, it activates a cascade of wellness benefits:
Heat shock proteins (HSPs) get activated—these molecular guardians repair and protect cells, reduce inflammation, and support longevity.
Sweating promotes deep detox by helping eliminate BPA, heavy metals, and other environmental toxins.
Your cardiovascular system experiences improved circulation, lower blood pressure, and enhanced heart function.
Your brain benefits from increased BDNF (brain-derived neurotrophic factor), supporting learning, memory, and mood.
Improved blood flow rejuvenates your skin, strengthens your immune system, and enhances sleep quality and recovery.
💡 Pro tip: Rinse your skin after each session to avoid reabsorbing toxins.
Optimal Time and Temperature for Results
Per the Finnish Sauna Society’s time-tested guidelines, here’s how to sauna most effectively:
Maintain a temperature of 70–100 °C (158–212 °F)
Stay for 10 to 20 minutes per round, based on comfort level
Alternate sauna sessions with cold exposure (like showers or plunge) to spur circulation and recovery
Stay properly hydrated before and after each sauna
Essential Oils and Chlorinated Water Safety
Enhancing your sauna with steam or scents? Keep these safety tips in mind:
✅ Use sauna-safe essential oils—like eucalyptus, birch, or pine
❌ Never pour oils straight onto hot rocks. Instead, dilute them in water, then ladle
🚱 Avoid using chlorinated tap water for steam. It can release harmful vapor. Stick to filtered or distilled water
Which Type of Sauna Should You Use
Here are the main types of saunas and how they differ:
Wood-burning saunas: Traditional, aromatic, and deeply warming—perfect if you love ritual and ambiance
Electric saunas: Fast, clean, and easy to control—ideal for modern, convenient use
Infrared saunas: Lower temperatures, deeper tissue penetration—excellent for gentle detox and muscle recovery
Choose the style that aligns with your wellness goals, space, and lifestyle.
How to Maximize Your Sauna Benefits
Turn your sauna habit into an optimized health ritual:
Always hydrate before and after your session
Rinse off sweat to clear toxins and reset your skin
Follow with cold exposure—like a shower or plunge—for added circulation and nervous system recovery
Honor your body’s signals—start slow and build consistency (2 to 4 sessions per week is ideal)
Final Thoughts
Your well-being deserves more than a passive routine—it thrives on rituals that are both ancient and scientifically proven. Incorporating sauna into your weekly rhythm can profoundly support energy, detox, sleep, and recovery.
Your next session? Make it meaningful, purposeful, and hydration-ready.
Ready to Take Your Health to the Next Level?
Saunas are just one piece of the bigger picture when it comes to sustainable health and vitality. If you’d like support in building a personalized routine—whether it’s sauna use, nutrition, stress management, or fitness—let’s talk.