Why Saunas Are a Secret Weapon for Your Health and Wellness

Ever wonder why saunas have been a wellness staple for centuries? From the ancient Finns to your modern-day wellness gurus, people have been stepping into these steamy sanctuaries to relax, rejuvenate, and supercharge their health. But what’s really going on when you sit there, sweating it out? I’m here to break it down.

It’s no secret that the use of saunas has become a bit of a hot (mind the pun) topic in recent years and for good reason! If you’ve followed me for a while over on the ‘gram, you’ll know that I’m a big fan of infrared saunas, going as often as I can. Infrared heat therapy is known to promote health and wellbeing and has a whole host of evidence-backed benefits to support longevity, cardiovascular health and can even support our mental resilience.

On the topic of healthy habits, as a qualified Wellness Educator, I talk about sauna use and a whole range of other healthy lifestyle practices in my free Glow Up Guide. If you haven’t already, you can download your own free copy here.

1. How do Saunas Work?

   Think of a sauna like a mini cardio session for your heart and circulation, without all the huffing and puffing! Saunas subject the body to high temperatures (typically between 70–100°C), inducing physiological changes that mimic the effects of moderate exercise. When you're in a sauna, the heat gets your heart pumping, increasing blood flow and improving circulation. Studies show that regular sauna users (we're talking 3 - 5 times a week) can lower their risk of heart disease, stroke, and even blood pressure​. It’s basically like giving your heart a gentle workout while you just sit back and meditate!

2. Infrared vs. Steam Saunas: What’s the Difference?

   Both offer therapeutic heat but the way they deliver it is quite different. Traditional saunas (like Finnish steam or dry saunas) heat the air around you, typically reaching temperatures between 70–100°C. You’ll start sweating quickly because the room itself is hot and steamy.

   Infrared saunas, on the other hand, use infrared light to heat your body directly, not the air. This means the temperature is lower (usually around 45–60°C), but you still get a deep, penetrating sweat. Infrared heat reaches deeper into your tissues, which some research suggests may offer enhanced benefits for pain relief, muscle recovery, and circulation. Both types can support cardiovascular health, relaxation, and detoxification, so it really comes down to personal preference and tolerance.

3. What are the Benefits of Saunas?

   Turns out, the secret to living longer might be in those heat waves. Research shows that the regular use of saunas helps the body release “heat-shock proteins.” Sounds intense, but these proteins work like little repairmen, fixing damaged cells and reducing inflammation, both of which can help protect your brain and body as you age​. Who knew a simple sauna session could be your ticket to a longer, healthier life?

   Saunas can also be a natural mood booster! Feeling stressed or anxious? A sauna might just be your happy place. The heat helps your body release endorphins, which are those feel-good hormones that lift your mood. And guess what? Some studies show that regular sauna use can actually reduce symptoms of depression and anxiety. Bonus: Saunas are also known to improve sleep, which, let’s be honest, we could all use more of!

4. Is the Sauna Good for my Skin?

   Ever noticed that post-sauna glow? That’s not just the sweat talking! Saunas help improve blood flow to your skin, which promotes healing, boosts cell turnover, and can even help you get that dewy complexion naturally. Plus, deep sweating is a great way to give your skin a detox​. No million-dollar fancy skincare products required!

5. Can Saunas Help with Gym Recovery?

   If you’ve hit the gym hard or had a rough yoga session, hopping in a sauna can be the perfect way to recover. Saunas can reduce muscle soreness and stiffness by increasing blood flow to your tired muscles and joints. They also help reduce inflammation, making them super helpful for those with arthritis or chronic pain​.

6. Saunas vs. Cryotherapy: Hot vs. Cold

   While saunas use heat to improve your health, cryotherapy goes the other way with extreme cold. Both are popular for reducing inflammation and boosting recovery, but saunas are more about relaxation, mental clarity, and cardiovascular benefits, while cryotherapy is all about reducing acute inflammation and pain​. You could say they’re like wellness cousins!

7. How Long Should I Stay in the Sauna?

   If you’re new to saunas, here’s a quick tip: start slow! Most sauna sessions last between 10-20 minutes. Make sure you stay hydrated and listen to your body. If you feel dizzy or lightheaded, it’s time to step out and cool down. And of course, if you have any heart issues, it’s always a good idea to check with your doctor first.

   Optimal Sauna Duration: 20 to 45 minutes

   For beginners, start at 10 - 15 minutes and build up gradually.

   For experienced users, 30 - 45 minutes per session, 3 - 5 times per week, is generally considered ideal.

8. How Hot Should the Sauna Be?

   Infrared saunas typically operate at lower temperatures than traditional steam saunas. The sweet spot is usually 45°C to 60°C (113°F to 140°F)

   This range is warm enough to raise your core body temperature and induce a therapeutic sweat, without overwhelming the body or the respiratory system (a common issue in higher-heat steam saunas).
   

9. Where can I find an Infrared Sauna?

   My go-to sauna is at a day spa nearby, however, these days, most gyms have saunas as part of their offerings.

   If you’re ready to dive all-in and get an at home sauna, I can recommend Clearlight and Sunlighten brands (these aren’t affiliate links, just brands I’ve researched and can vouch for). I use a Sunlighten at my local day spa and it has so many incredible programs and features.

   If a full blown at-home sauna isn’t quite you’re thing just yet, then there are a great range of more affordable sauna blankets now on the market. I’ve listed a few below.

10. Best Infrared Sauna Blankets:

    Here are a couple of well-reviewed sauna blankets. In full transparency, I’m yet to try these out, however, these have been recommended by wellness leaders I absolutely trust PLUS you can check out the verified reviews for each of the products linked below.

    • Bon Charge Infrared Sauna Blanket - $1,082 AUD (Use Bon Charge Coupon Code KELLYPIEZ for 15% off!)

    • Higher Dose Infrared Sauna Blanket - $699 USD

    • LifePro Sauna Blanket - $260 AUD