Sauna bathing is a safe exercise, even for people with stable heart disease, when used appropriately [i]. Sauna use has been linked to a reduction in blood pressure and improved cardiovascular function by improving arterial stiffness and opening up blood vessels to improve circulation.

Regular sauna use has a positive impact on mental well-being. Overall, it’s associated with improving depression symptoms, lowering anxiety, and improving appetite [ii].

For some people, saunas can offer a drug-free alternative to controlling chronic pain. For example, saunas can help improve symptoms of arthritis by improving circulation, reducing inflammation, and lowering pain [iii].

The heat from a sauna can relieve some of the symptoms of typical respiratory complaints by lowering lung inflammation and improving airway function. Emerging research suggests that frequent sauna use may lower the risk of developing chronic obstructive pulmonary disease (COPD) [iv].

Sauna bathing is associated with a lower risk of dementia and Alzheimer’s disease. In a 20-year-long study involving men aged 42 to 60 at the start, using a sauna 4 to 7 times a week had a 66% lower chance of developing dementia and 65% lower risk of Alzheimer’s disease [v].

The heat from a sauna helps to relax muscles and promote a sense of calm which can be positive for sleep induction. A recent survey demonstrated that many sauna users reported sleep improvements that lasted 1 to 2 days after their sauna session [vi].