Saunas and Perimenopause: Why I Keep Going Back, Even When I’m Overheating

My History with Saunas

I’ve always loved saunas, especially once I realised you didn’t have to go in naked. I’ll never forget my first time. I lasted about five minutes before escaping, bright red and borderline melting. But something about it stuck with me.

I kept going back. Not just for the heat, but for how much calmer I felt afterwards. My skin looked healthier, my mind was quieter, and the tension I’d been carrying in my clenched jaw, tight neck and aching back started to ease. I was officially hooked.

Perimenopause Creeping In

I now find myself in my late 40s. Things are starting to change. At first it was all a bit odd. I didn’t really know what was going on. Suddenly I was dripping with sweat for no reason and boiling hot. I was starting to have more mood swings than a teenager. I felt really tense, and my joints were starting to ache. My brain was foggy, I couldn’t think properly. At one point I genuinely wondered if I’d got early onset dementia.

Then I heard that dreaded word: perimenopause.

And suddenly, things started to make sense.

That Weird Contradiction of Heat and Hot Flushes

As weird as it sounds, considering I was suffering from being boiling hot and dripping with sweat all the time, I thought, why not keep going to saunas? They’d always been my go-to for stress relief, and boy, was I stressed.

So I continued to go. And I found that they helped. The hot flushes seemed to lessen. I was sleeping better. I was 100% less tense. And alongside all that, the other symptoms started to ease too, the brain fog, the aching joints. It felt like a domino effect. However it was helping, it was touching all the symptoms.

So I Started Looking Into the Science

Obviously I became curious, so I thought, I’m going to look and see if there’s any science relating to this. And I found that, generally, there was science to show that saunas helped with the symptoms. But also, there were studies starting to focus on perimenopause more (source: local thermal therapy effects on menopausal symptoms).

And these are the things I found.

Turns out, heat exposure can do a lot. It helps calm the nervous system, lowers cortisol (your main stress hormone), and boosts circulation, all things that go a bit haywire during perimenopause (source: clinical effects of regular dry sauna bathing). There were even some studies showing that sauna use could reduce hot flushes and help you sleep better. One trial found women had fewer night sweats and better mood afterwards (source: infrared sauna hormone and sleep benefits). But really, it’s not about the data. It’s about giving your body that steady, safe heat that seems to help everything regulate a little better.

How It’s Helped Me

My sauna visits have become more regular, partly because I feel like I need them more now. At this time of life, it’s become a ritual. Something I do where, within that space, everything settles. You can book your own ritual time at The Hot Box.

Even beforehand, I get excited. I look forward to it. I know that afterwards, I’ll feel some relief, at least for a while. I get my little sauna-ready clothes together (still very much not a naked fan, in case that wasn’t clear) and head in. I sit down, I breathe. And now I love it when I’m with other people, because I’ve got so good at handling the heat I can watch them rush out after two minutes.

What’s also been lovely is seeing friends my age try it too, and they’ve started finding some relief from their symptoms as well. Whether it’s scientific or placebo or a bit of both, the fact that it helps feels more important than why.

Once I’m in, I usually lie down and focus on deep breathing. I let my mind calm. It’s almost meditative. I can feel the tension leaving my body. And I’m so used to sweating and being hot at this point, it just doesn’t bother me anymore.

All the things that build up, the emotions, the overwhelm, the hormonal mess, they seem to melt away, and I find a bit of perspective again. Which, let’s be honest, is something I regularly lose at this stage of life. It’s very easy to feel like everything’s too much when your hormones are throwing a full-scale tantrum.

And physically? The heat brings down the inflammation. My knees ache less. My fingers hurt less. And I know that, more often than not, I’ll get a decent night’s sleep.

Why It Might Help Others

Because of how much it’s helped me, I honestly want to shout out to every other woman going through perimenopause and be like, “Hot rooms for hot women.” I know that sounds a bit ridiculous, but genuinely, they’ve made such a difference. All the things that drive us mad at this stage of life, the fogginess, the tension, the stress, I’ve felt them start to ease. It’s like taking a magic pill, but sweatier.

And the thing is, it’s not just about the physical stuff. It’s a bit of time to just be you. No noise, no demands, just you and the heat. A break from all the things you’re not handling because your hormones have gone rogue. You can step into a tiny hot room and escape it all for a while. If you’re curious what to expect, check The Hot Box FAQs.

And here’s the twist, at this stage of life, you and “being hot” are not exactly friends. But in the sauna, you get to flip that. You sit there, owning it. You’re like, ha, got you, hot flushes. I’m doing this on my terms. And honestly, there’s something powerful about that.

Final Thought

Yes, I know it’s hot in there. But I walk out feeling better every single time. So if you’re in the middle of it all, the flushes, the fog, the full hormonal circus, maybe it’s time to try stepping into the heat for a change.

You can book your own sweaty little miracle at The Hot Box. Your nervous system might just thank you.