Why sauna

The oldest recovery habit is also one of the best studied.

Finland has roughly 3 million saunas for 5.5 million people. Researchers there have spent decades tracking what regular heat does to the body. Here is what they found, in plain English.

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What happens in a session

Twenty minutes, minute by minute.

No mystery. Your body is doing what it always does in heat, just on purpose.

  1. 0–5 min

    Skin warms, blood vessels open

    Blood moves toward your skin to shed heat. You feel it in your face and hands first.

  2. 5–10 min

    Heart rate climbs

    Your heart speeds up to move that blood. It can reach 100–150 beats per minute, similar to moderate exercise, while you sit still.

  3. 10–15 min

    You sweat

    Sweat is how your body dumps heat. An average person can lose about a pint of sweat in a short session.

  4. 15–20 min

    Blood pressure dips

    As blood vessels relax, blood pressure tends to drop during and just after the session.

  5. After

    Cool down, drink water

    A cool shower or a few minutes outside, then water. Most people describe feeling calm, loose and ready for sleep.

The research

What 20 years of data showed.

In the 1980s, the Kuopio Ischaemic Heart Disease Study in eastern Finland started tracking 2,315 men aged 42 to 60, including how often they used a sauna. Two decades later, the pattern was hard to ignore.

40% Lower risk of death from any cause

Men who used a sauna 4–7 times a week, compared with once a week.

Laukkanen et al., JAMA Internal Medicine, 2015
46% Lower risk of high blood pressure

Same comparison, over about 22 years of follow-up.

Zaccardi et al., American Journal of Hypertension, 2017
66% Lower risk of dementia

4–7 sessions a week vs. one, over about 20 years.

Laukkanen et al., Age and Ageing, 2017

These are observational studies of middle-aged men in eastern Finland. They show a strong link between frequent sauna use and better outcomes, not proof that sauna alone caused the difference. A sauna is not a treatment for any condition. If you have a heart condition, low blood pressure, are pregnant, or take medication that affects your heart rate or blood pressure, talk to your doctor first. Sources: JAMA Internal Medicine, American Journal of Hypertension, Age and Ageing, Mayo Clinic Proceedings review.

The benefits

What regular sauna is linked to.

We label how strong the evidence is for each one. The research is good. It is not magic.

Strong evidence

Heart health

Men who used a sauna 4–7 times a week had about half the risk of dying from heart disease compared with once-a-week users.

Strong evidence

Blood pressure

Frequent users were 46% less likely to develop high blood pressure over 22 years. Short term, blood pressure dips during a session.

Early evidence

Brain health

4–7 sessions a week was linked to a 66% lower risk of dementia. It is one study and researchers want more, but it is striking.

What users report

Rest and calm

Heat, quiet and no phone. Many people use an evening session to wind down before bed. Your experience may vary.

What users report

After training

Lots of athletes sit in the sauna after a workout to loosen up and unwind. It feels good. The research on recovery is still catching up.

Our take

Habit beats hardware

The benefits in the studies came from using a sauna often, for years. That is why having one at home matters more than which model you pick.

Getting started

How to use a sauna well.

Frequency

How often

Start with 2–3 sessions a week. The biggest differences in the research showed up at 4–7 sessions a week.

Duration

How long

Aim for 10–20 minutes per round. In the Finnish study, sessions of 20 minutes or more were linked to the best heart outcomes. Leave sooner if you feel dizzy or uncomfortable.

Temperature

How hot

Traditional saunas usually run 170–185°F. Start at the low end and work up. Ladle a little water on the stones for a burst of humid heat. Infrared Saunas penetrate the skin barrier and don't require as high temperatures. they range from 118–140°F

Before and after

Hydrate and cool down

Drink water before and after. Skip alcohol. Cool down with a shower or fresh air, then rest a few minutes before another round.

2,315

Men followed for about 20 years in the Finnish study behind most of these numbers.

Make it a habit

The easiest habit is the one in your backyard.

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