The Benefits of Saunas: What the Science Says
Saunas have been used for centuries as places to relax, unwind and socialise. While many people are familiar with the gym sauna, scientific research increasingly suggests that regular sauna use may offer meaningful benefits for both physical and mental health. As interest in wellness continues to grow, saunas are becoming a more intentional part of many people's routines, supported by growing scientific evidence.
My Sauna Journey
Like most people, I've dipped in and out of the gym sauna over the years, usually after a workout or a swim, without giving it much thought. But as saunas have become more popular and there's been more talk about their health benefits, I've started to use the sauna more regularly and with a bit more intention. It's now something I genuinely look forward to as part of my gym routine rather than an occasional add-on.
Over time, I’ve noticed that regular sauna use has become less about novelty and more about how it makes me feel afterwards. It’s one of the few parts of my routine where I properly switch off, no phone (which is something many of us don't get away from too often), no distractions, just relaxation. Whether it’s easing muscle soreness after training or simply helping me unwind mentally, the sauna has become a small but valuable habit that I try to prioritise rather than squeeze in when it’s convenient.
You can really see how popular sauna culture has become across Ireland. There are saunas popping up all over the country, in cities, towns, villages and along the coast with new ones opening all the time (and, unfortunately, a few closing as well). Saunas in Ireland come in all shapes and sizes, often in the most unexpected locations. And with some of the best coastline in the world on our doorstep, there's something hard to beat about sitting in a warm sauna while looking out over the sea.
What the Research Shows
1. Cardiovascular Health and Longevity
One of the strongest areas of evidence around sauna use relates to heart health and longevity. Large, long-term observational studies have shown that people who use saunas regularly are at lower risk of fatal cardiovascular disease and all-cause mortality.
A well-known Finnish study that followed participants for over 20 years found that those who used saunas 4–7 times per week had a significantly lower risk of sudden cardiac death, coronary heart disease and overall mortality compared to those who used saunas once per week or less (Harvard Health).
The proposed explanation is that heat exposure increases heart rate and causes blood vessels to dilate, improving circulation in a way that mimics moderate physical exercise (ZOE).
2. Reduced Risk of Stroke and Brain Health
Regular sauna bathing has also been associated with a reduced risk of stroke. Research published in peer-reviewed journals shows that frequent sauna use correlates with a significantly lower incidence of stroke, even when other lifestyle factors are accounted for (PubMed).
While the exact mechanisms are still being explored, improved blood flow, reduced blood pressure and positive effects on vascular function are thought to play a role. There is also emerging evidence suggesting potential links between sauna use and a lower risk of neurodegenerative diseases, although more research is needed in this area (ZOE).
3. Stress Reduction and Mental Well-Being
One of the most commonly reported benefits of sauna use is relaxation and stress relief. Heat exposure helps relax muscles and encourages the release of endorphins, which can promote a sense of calm and well-being.
Studies and expert reviews note that regular sauna users often report reduced stress levels, improved mood and better overall mental well-being (Harvard Health). Many people also report better sleep following sauna sessions, which may be linked to changes in body temperature and nervous system regulation.
4. Muscle Recovery and Pain Relief
Saunas may also support muscle recovery (ZOE) and pain management, particularly after exercise. Increased circulation helps deliver oxygen and nutrients to muscles while reducing stiffness and tension. This is why sauna use is commonly included in post-exercise recovery routines.
While saunas should not replace proper recovery practices, they may complement stretching, mobility work and adequate rest.
5. Supporting Overall Fitness and Circulation
During a sauna session, heart rate can rise to levels similar to light or moderate exercise. Over time, this cardiovascular response may help support heart function and circulation, particularly when combined with regular physical activity (Harvard Health).
This has led some researchers to describe sauna bathing as a useful addition to — but not a substitute for — an active lifestyle.
How Often Is Beneficial?
Many of the studies showing the strongest associations with health benefits involve regular use, typically between 3 and 7 sauna sessions per week, with sessions lasting around 15–20 minutes. These patterns are linked to the greatest reductions in cardiovascular and mortality risk (ZOE).
As with any heat exposure, hydration is important, and alcohol should be avoided before or during sauna use. People with underlying medical conditions, particularly heart conditions, should consult a healthcare professional before using saunas regularly (Harvard Health).
Social and Cultural Benefits
Beyond the physical benefits, saunas also offer social and cultural value. In many countries, sauna spaces are places to slow down, connect with others and step away from daily distractions. This social aspect can play a meaningful role in emotional well-being and quality of life.
Saunas are no longer just a post-workout luxury or occasional treat. A growing body of scientific evidence suggests that regular sauna use may support cardiovascular health, reduce the risk of stroke, improve mental well-being, and contribute to longevity. When used safely and consistently, saunas can be a valuable addition to a healthy lifestyle — whether enjoyed in a gym, a spa, or overlooking Ireland's coastline.
David