10 Mental Health Benefits of Using a Sauna

Heat rises around you as you take a deep breath in and out. You feel every muscle in your body unclench and your worries start to melt away. Sauna bathing has been a sanctuary for centuries — a place where people can truly unwind and let go of the outside world. 

After a relaxing session, chances are you’ll be calmer than before. You might feel lighter, less stressed, and even happier. But what is the science behind this sudden transformation? In this guide, we’ll take a look at what research says about the mental health benefits of saunas. 

Natural Stress Relief

Whether work is stressing you out or you simply have a lot on your mind, hitting the sauna could be the answer. These sessions have the power to provide natural stress relief quickly. 

Heat soothes the nervous system. Your muscles relax and the body releases endorphins that create a calming effect. Research from the University of Eastern Finland found regular sauna sessions reduced stress levels by lowering cortisol — the primary stress hormone.

Improved Sleep Quality

Having a sauna a few hours before you go to bed could help to improve your overall sleep quality. The drop in body temperature after leaving a sauna signals the brain that it's time to sleep. This process mimics the body's natural sleep cycle and encourages deeper rest. 

Research published in Frontiers in Neuroscience suggests heat exposure before bedtime can increase slow-wave sleep — i.e. the most restorative phase of the cycle. Simply put, when you regularly use the sauna in the evening, you might see a significant change in your sleep.

Better Brain Functioning

It’s important to prioritise your brain health and cognitive functioning. Regular sauna use could be the answer. It increases circulation and promotes the release of brain-derived neurotrophic factor (BDNF). BDNF supports neuron growth and protects against cognitive decline. 

It doesn’t end there. This activity could also protect your brain from some of the most common conditions as you get older. Research in Age and Ageing suggests that frequent sauna bathing could lead to a lower risk of dementia and Alzheimer’s disease in middle-aged men.

Lower Anxiety Levels 

Over 60% of Brits face anxiety that interferes with their daily life. While there are many strategies you can use to combat this mental health problem, one may surprise you. Using a sauna could be a fast and easy way to lower your anxiety on a physiological level.

Here’s why: The heat from the sauna stimulates the autonomic nervous system, helping to quickly shift the body into a parasympathetic state. This process encourages relaxation. Saunas also naturally boost people’s mindfulness, leading to lower levels of anxiety, according to research from Helmut Schmidt University and Kyoto University. 

Better Social Relationships

Social relationships are the foundation of your mental health. Having solid social support can lower your risk of depression and loneliness. Whilst there are many ways to socialise, taking to the sauna on a regular basis could help you form lasting connections with people. 

For hundreds of years, saunas have been seen as communal settings — a place where you can unwind, chat, and connect with the people around you. Since social interaction plays a crucial role in mental well-being, hitting the sauna might be a smart idea.

Boosted Endorphin Release

Known as “feel good” hormones, endorphins are the natural painkillers and mood enhancers of the body. These neurotransmitters offer a better sense of well-being, lower stress levels, and  increased happiness. Luckily, using a sauna is a quick way to boost your endorphins. 

This chemical increase creates a feeling of well-being that lasts for hours when you’re done. Research from the School of Health and Biomedical Sciences at RMIT University suggests that sauna exposure can lead to higher levels of endorphins in your body. 

Greater Sense of Well-Being

You might have experienced it yourself. People tend to feel more positive after a sauna session. Research from the Aging Clinical and Experimental Research suggests that sauna use leads to better health and quality of life. Heat, relaxation, and improved circulation may all contribute to an overall sense of well-being. 

Increased Mental Clarity

Do you have a lot on your mind? When things feel foggy, having a session in a sauna may help you to see clearly again. Sweating helps the body eliminate toxins that can affect mental clarity. 

Let’s take a look at the science: Heavy metal accumulation in the body has been linked to brain fog and fatigue. Research reported in Environmental Health Perspectives suggests that sauna-induced sweating significantly reduces levels of heavy metals in the body. The experts suggested that this could support cognitive function, leading to mental clarity.

Better Mental Resilience

You can’t control what life throws your way. However, you can protect yourself. Your mental resilience determines how you handle problems and the stress that comes with them.

The heart and brain are closely connected. Regular sauna sessions improve circulation, reducing the risk of high blood pressure and heart disease. One study from JAMA Internal Medicine found frequent sauna use was associated with lower rates of cardiovascular-related mental health issues — such as stress-related disorders.

Fewer Seasonal Mood Shifts

Seasonal affective disorder (SAD) can lead to low moods, a lack of energy, and irritability. If you are affected by this mood problem, you’ll notice a difference as the days get shorter. During the winter, some people experience seasonal depression that can be debilitating. 

Sauna bathing is not a miracle solution — but it might help. It allows the body to adapt to temperature changes, which can be beneficial for people who struggle with seasonal mood shifts. Exposure to heat conditions the body to handle colder temperatures more effectively. 

Having saunas throughout the winter could help to lift your moods and protect you against SAD. Research in the International Journal of Environmental Research and Public Health suggests that temperature regulation plays a role in stabilising mood throughout the year.

Conclusion 

Saunas offer far more than simply relaxation. When you regularly use saunas, you can expect a wide selection of mental health benefits and improved well-being. From lower stress levels and better moods to improved brain functioning, the advantages stack up making sauna bathing a valuable addition to any healthy lifestyle.

About the author:

Charlotte Grainger is a freelance writer specialising in health and wellness topics. She has a BA in Journalism and an MA in Creative Writing from the University of Sheffield.