Still feeling frazzled this September? Why a sauna might be the wellbeing ritual you didn't know you needed
Think saunas are just for spa days and ski holidays? Think again.
While sauna bathing has been part of Nordic culture for centuries, scientific interest in its potential health benefits has been growing too. Research has linked regular sauna use with cardiovascular health, while studies are also exploring its possible effects on exercise recovery, sleep and wellbeing.
There's something wonderfully simple about a sauna. No app to download, no complicated routine to master. You simply sit, sweat and let the heat do its thing. So while a sauna might sound like the sort of indulgence reserved for a snowy winter weekend, there’s actually something rather appealing about making time for one now.
Therefore, could a regular sauna session be worth adding to your September wellbeing routine? Here's what actually happens to your body when you turn up the heat.
Saunas expose the body to short bursts of dry heat, typically between 70°C and 100°C. As your body temperature rises, your heart rate increases and blood vessels widen, increasing blood flow. Your body then works to cool itself down, creating a temporary physiological stress response.
Research into regular sauna use is particularly interesting. A long-term study from the University of Eastern Finland followed participants for more than 20 years and found that more frequent sauna use was associated with a lower risk of fatal cardiovascular disease compared with less frequent use. That doesn’t mean sitting in a sauna is a substitute for exercise or a magic health fix. But it does suggest there may be more going on than simply having a very sweaty sit-down.
September is all about transition. Lazy summer holidays give way to ridged school runs, morning alarms, after school clubs and set dinner times. Creating a deliberate pause in your week can, therefore, be surprisingly valuable and a sauna session can be a simple way to build some breathing space into a busy routine. So what other benefits are there?
It might help after exercise
Back to the gym? Starting a new running routine? A sauna could help with recovery post-workout. Not only does it help you feel more relaxed, the increase in blood flow caused by heat exposure could support the muscle recovery process. Research is promising but mixed, so think of sauna as a recovery extra, rather than a magic muscle-fixing machine.
It may help your sleep routine
Summer holidays might have played havoc with your sleep routine. Sauna use can help regulate your body temperature, which plays a key role in signalling when it’s time to sleep. As your body cools down afterwards, it encourages deeper, more restorative rest. Research from Harvard Medical School highlights how important temperature is for sleep quality. Using a sauna earlier in the evening, rather than right before bed, tends to work best.
It can boost your skin
There’s a reason sauna sessions can leave you looking temporarily flushed and glowing. Heat increases blood flow to the skin, which can give you that post-sauna rosy complexion. There is also some research suggesting regular sauna use may influence skin barrier function and hydration.
It can support your immune system
Regular sauna use has been linked to improved respiratory health. A long-term study in the European Journal of Epidemiology found that frequent sauna users had a lower risk of respiratory diseases. Combined with improved circulation and potential immune support, it can help your body stay resilient as those winter viruses ramp up.
The bottom line
A sauna won't fix a stressful life, replace exercise or magically transform your health. But, as part of a balanced routine, it could offer something we don't always make enough room for: a proper pause. Sometimes the most useful reset isn't another thing to add to your routine. It's giving yourself permission to stop for a while.
