The benefits of sauna

Over the past few weeks, I’ve gone down the rabbit hole on sauna use and its role in improving quality of life and healthspan.

We don’t have massive randomized trials, but the observational data — particularly from Finland — is fairly robust.

Regular sauna bathing is associated with:

• Reduced risk of cardiovascular disease

• Lower blood pressure

• Reduced risk of dementia

• Reduced risk of all-cause mortality

• Improved sleep

One reason this may be beneficial: during a sauna session, heart rate increases to levels comparable to low-to-moderate intensity exercise. In that sense, it creates cardiovascular stress that mimics some of the effects of movement.

There may also be benefits related to vascular function and autonomic balance. And practically speaking, sauna can create space for rest and social connection — both meaningful contributors to long-term health.

If you’re considering incorporating sauna, here’s what has been best studied:

Type: Dry sauna (classic Finnish sauna) is best studied. Steam and infrared have less data.

Frequency: 4–7 sessions per week show the strongest associations with benefit. That said, even 1–3 sessions per week appears helpful.

Duration: 20–30 minutes per session (start with 5–10 minutes and gradually increase).

Temperature: Dry sauna: 170–190°F,  Steam sauna: 100–120°F

Timing: Can be used after exercise to potentially augment adaptations. Using sauna 1–2 hours before bed may support sleep onset.

Side effects: Dehydration, dizziness, headache — uncommon when well hydrated and sessions are appropriate in length.

Avoid sauna if: You have symptomatic heart disease, a recent heart attack, active dehydration, or if consuming alcohol (there is increased risk when alcohol is involved).

In good health,
Ben Hagopian, MD
and The Longevity Maine Team