For centuries, people around the world have turned to sauna bathing as a way to relax, rejuvenate, and detox. While the physical benefits like improved circulation, muscle recovery, and energy levels are widely recognized, research is also shedding light on the profound impact regular sauna use can have on mental wellness.
In this blog, we explore the mental health benefits of sauna bathing and why this age-old practice is gaining renewed attention in today’s fast-paced world.
Note: This content is for informational purposes only. Always consult with a healthcare professional before starting any new health or wellness regimen, including the use of saunas, to ensure it is appropriate for your individual health needs.
What Is Sauna Bathing?
Sauna bathing is a time-honored practice that uses heat to encourage sweating and relaxation. The tradition of sauna bathing is believed to have originated in Finland thousands of years ago. Saunas are still considered a central part of Finnish life, and are used for cleansing, healing, and socializing.
Today, saunas can be found in gyms, spas, wellness centers, and private homes across the world. There are also different types of saunas available today, each offering a unique experience but many of the same benefits:
Traditional Saunas
Traditional saunas use wood stoves or electric heaters to heat the air around you. You can use them dry, or pour water over hot stones to produce steam.
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Hybrid Saunas
Hybrid saunas combine the benefits of traditional saunas and infrared saunas. They contain both a traditional heater and infrared panels to bring you the best of both worlds.
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Infrared Saunas
Infrared saunas use infrared light to heat you directly, instead of warming the air around you. It also gives you the added benefits of red light therapy.
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Despite these variations, the goal is the same: to create a therapeutic heat environment that promotes both physical and mental well-being.
Mental Health Benefits Linked to Sauna Bathing
Adding a sauna to your wellness routine is a simple yet effective way to support your mental health. When used properly and consistently, saunas can have a powerful effect on your brain and emotional well-being. In fact, experts suggest that just 15-20 minutes in the sauna 3-7 times a week is enough to help you tap into the full range of potential benefits associated with regular sauna use.1
From improving mood and reducing stress to supporting better sleep, read on to learn all the ways sauna bathing can support mental health:
Improved Mood
Multiple studies have found that sauna bathing can significantly improve your mood.2 This is largely due to the release of endorphins and dopamine, your body’s “feel-good” chemicals.
When you sit in a sauna, it puts your body under mild heat stress and activates your sympathetic nervous system, commonly known as your body’s fight-or-flight response. This naturally triggers your body to produce more endorphins and dopamine.
This chemical response has many benefits, including:
- Reduced stress
- Increased motivation
- Enhanced focus
- Pain relief
- Better emotional regulation
- Increased feelings of pleasure and reward
Over time, these benefits can all work together to improve your overall mood.
Reduced Anxiety
Serotonin is another “feel-good” hormone that your body produces naturally. It’s one of the main chemicals associated with happiness, focus, and a sense of calm. It also plays a key role in regulating anxiety.
When you use a sauna, the warm temperatures activate the neurons in your brain that produce serotonin.3 This helps reduce anxiety and stabilize your mood, offering benefits like:
- Increased feelings of calmness
- Improved focus
- Easier time falling and staying asleep
- Less reactivity and more adaptability
- Improved motivation
- More positive thinking
Additionally, just the act of intentionally disconnecting during a sauna session can create a mental pause that helps disrupt negative thought cycles. Together, these effects make sauna bathing a powerful tool for easing anxious thoughts and supporting a more balanced, grounded state of mind.
Better Sleep Quality
One of the most noticeable mental health benefits of sauna bathing is better sleep. The heat of the sauna helps the body and mind relax. As your core temperature rises during a sauna session and then gradually cools afterward, it mimics the body’s natural sleep cycle cues. This can help to regulate your sleep cycle over time.
Research supports this effect. Studies suggest that regular sauna use may improve both sleep quality and sleep duration, particularly in people who struggle with insomnia or stress-related sleep disturbances.2
According to data from Oura Ring, a smart ring that tracks wellness metrics, sauna use was followed by measurable sleep improvements the same night4, including:
- 4% more sleep overall
- 14.9% deeper sleep
- 11.1% more REM sleep
By promoting relaxation, reducing anxiety, and mimicking sleep cues, sauna bathing sets the stage for restorative, deeper sleep.
Lower Risk of Dementia
Long-term studies suggest that regular sauna bathing may lower the risk of developing dementia. In a Finnish study, men who used a sauna regularly had a lower risk of dementia compared to those who did not.5
While sauna bathing isn’t a substitute for other healthy lifestyle habits, it may be a valuable addition to a holistic approach to supporting long-term brain health.
Relief from Tension Headaches
By promoting overall relaxation and easing physical tension, sauna bathing may help reduce both the frequency and severity of headaches over time. In a clinical study, participants who used a sauna regularly reported a significant decrease in headache intensity compared to the control group who did not.6
The soothing heat of the sauna can relax tight muscles, improve circulation, and reduce stress, factors that often contribute to headache pain. While not a replacement for medical treatment, sauna sessions can be a supportive tool for those looking to manage chronic headache symptoms naturally.
Discover the Benefits of Sauna Bathing at Creative Energy
Sauna bathing is a time-honored practice known for its many health benefits. Incorporating regular sauna sessions into your wellness routine, even just a few times per week, can be a simple yet powerful way to boost quality of life.
At Creative Energy, we are proud to be a trusted retailer of hot tubs, swim spas, cold plunge tubs, and saunas. All our Bay Area locations offer a wide selection of Tylö saunas, from traditional and infrared to hybrid options.
Contact us online today or visit one of our award-winning showrooms in Concord, San Rafael, or San Mateo to learn more.
References
- Laukkanen, J. A., & Kunutsor, S. K. (2024). The multifaceted benefits of passive heat therapies for extending the healthspan: A comprehensive review with a focus on Finnish sauna. Temperature, 11(1), 27–51. https://doi.org/10.1080/23328940.2023.2300623
- Engström, Å., Hägglund, H., Lee, E., Wennberg, M., Söderberg, S., & Andersson, M. (2024). Sauna bathing in northern Sweden: results from the MONICA study 2022. International Journal of Circumpolar Health, 83(1). https://doi.org/10.1080/22423982.2024.2419698
- Healthspan Research Review | The Longevity Benefits of Heat: Dissecting the science behind sauna therapy for optimal healthspan. (n.d.). Healthspan. https://gethealthspan.com/science/article/benefits-sauna-therapy-science-optimal-healthspan
- Team, O. (2025, February 10). How saunas can benefit your sleep, health, and more – The Pulse blog. The Pulse Blog. https://ouraring.com/blog/sauna-health-benefits/
- Knekt, P., Järvinen, R., Rissanen, H., Heliövaara, M., & Aromaa, A. (2020). Does sauna bathing protect against dementia? Preventive Medicine Reports, 20, 101221. https://doi.org/10.1016/j.pmedr.2020.10122
- Kanji, G., Weatherall, M., Peter, R., Purdie, G., & Page, R. (2015). Efficacy of regular sauna bathing for Chronic Tension-Type headache: a randomized controlled study. The Journal of Alternative and Complementary Medicine, 21(2), 103–109. https://doi.org/10.1089/acm.2013.0466