Humans have been using saunas for over 10,000 years. Saunas, whether dry or steam, offer some amazing health benefits.
Studies have shown that 10- 30 minutes three times a week can reduce the risk of all-cause mortality. A recent study found that sauna use is linked to improved blood pressure, reduced coronary heart disease, and even reduced sudden cardiac death due to reduced arterial stiffness and improved blood vessel dilation (Dudzik et al.,2024). Regular sauna use can improve cortisol levels, reduce inflammation, and is linked to improved cardiovascular health (Fhiata Ghahramani, 2023).
Research also found that sauna use can improve overall fitness by improving VO2, endurance, muscle strength, flexibility, aerobic capacity, and recovery. Along with these benefits, sauna use can improve sleep quality (Smith et al., 2025).
What is new is the link between sauna use and mental health. Several studies have found improved mood, especially in older adults (Niazi, et al. 2026), and it has been shown to improve symptoms of depression (Rubanowitz et al., 2026), which may be helpful for those who are reluctant to take medication or may suffer from chronic illness such as fibromyalgia, chronic pain, or even heart failure.
It is important to understand that using a sauna does carry some risks. These include dehydration, dizziness, the risk of falling, and an increased heart rate. Use of certain medications, alcohol and sedatives can result in adverse events, such as abnormal heart rhythm, low blood pressure, and temperature regulation issues. Always check with your physician or healthcare professional if you have any medical concerns before using a sauna.
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