Key Takeaways -
- Saunas offer many mental health benefits, from enhancing relaxation and combatting stress to inducing restful sleep.
- From better concentration to increased well-being, using saunas regularly has been proven to boost cognitive abilities.
Are you seeking a natural, medication-free way to improve your mental well-being? If so, then using saunas may be just what you need.
Scientific research confirms that incorporating an infrared sauna into your lifestyle will give you long-lasting mental health benefits.
From lessening stress and bettering moods to alleviating depression and aiding in sleeping patterns - allowing a sauna to be part of your daily routine will enhance your overall peace of mind.
In this article, we’ll explore how an infrared sauna and a traditional sauna session can help with physiological and psychological benefits.
Physiological Impact on Mental Health
Soaking up the heat of a sauna can tremendously benefit you in many ways. As your body takes in its warmth, your heart rate rises and endorphins are released that help manages stress levels.
This method of relaxation has been proven to have a positive effect on both physical and mental health. Raising your core temperature, even slightly, helps DECREASE inflammation in the body and can help reduce pain.
As soon as you step into the sauna, your body kicks into high gear and produces HORMONES such as adrenaline, cortisol, serotonin and endorphins.
Adrenaline is released which helps pump up your heart rate while cortisol assists in managing any stress that may arise. This allows for an overall calming effect on the mind and body.
Pro Tip: Serotonin helps to regulate mood [2], and endorphins provide a natural pain relief and calming effect.
Psychological Benefits of Using a Sauna
Both infrared and traditional saunas can provide psychological benefits that lead to IMPROVED mental health. Let's take a closer look at some of the benefits that can be derived from sauna use:
Reduced Stress And Anxiety Levels
The heat from the sauna sessions can help relieve STRESS and decrease anxiety levels by reducing cortisol levels, which is a hormone produced in response to stress.
In addition, the body’s production of endorphins is increased when exposed to INTENSE heat, resulting in a calming and relaxing effect.
According to research, regular sauna use has been found to REDUCE stress and anxiety levels for up to two weeks after each session [3]. It can help with depressive disorders [1], improve mood, and reduce feelings of anger or irritability.
Improved Mood And Concentration
Replenish your soul and clear away any stress with the calming effects of a sauna! Its tranquility can help improve MOOD, mental clarity, and concentration by soothing tension in both body and mind.
In addition to its general benefits, it is especially helpful for those who suffer from depression or anxiety, as it has the power to reduce negative thoughts and feelings.
Pro Tip: The improved circulation and relaxation effects of a sauna can also help improve concentration and focus.
Relief From Insomnia And Sleep Disorders
With infrared saunas, individuals who suffer from sleep disorders such as insomnia can finally find relief.
Not only does the application of infrared heat encourage a higher release of endorphins to regulate your body's NATURAL circadian rhythm, but it also allows for improved quality slumber and relaxation.
Research shows you should have at least 15 minutes of a Sauna session daily to experience all the mental health benefits [4].
Reduce Symptoms of Chronic Fatigue Syndrome
For those suffering from Chronic Fatigue Syndrome, sauna bathing can provide many benefits. Research has shown that the heat from a sauna can help reduce fatigue and improve ENERGY levels by increasing circulation and oxygenation throughout the body.
Improved circulation helps to reduce muscle TENSION and stiffness, as well as joint pain, which are common symptoms of CF Syndrome.
Pro Tip: Infrared sauna therapy has also been found to reduce fibromyalgia symptoms, arthritis and chronic pain.
Increase Brain-Derived Neurotrophic Factor (BDNF)
Using a sauna can increase levels of Brain-Derived Neurotrophic Factor (BDNF), which is a PROTEIN that is essential for maintaining healthy brain cells and aiding in the formation of new pathways in the brain.
Research has shown that increasing BDNF levels can improve memory, learning capacity, and overall cognitive functioning [5]. Regular use of a sauna, exercise and a healthy diet can help to enhance your brain’s health.
Saunas Stimulate the Generation of Myelin
Saunas can stimulate myelination, a process in which the brain's neurons become wrapped in a fatty layer called myelin. This fat coating helps to improve CONDUCTION between neurons and enhances communication throughout the body.
Improved myelination is associated with improved COGNITIVE functioning, better motor coordination, and increased resistance to physical stress. Regular use of a sauna can help to promote healthy myelin generation and enhance overall mental well-being.
Precautions for Safe Use of a Sauna
Before using a sauna, it is important to take certain precautions to ensure your safety. Let's take a look at a few tips for using an infrared and traditional sauna safely:
• Always drink plenty of water before, during, and after your sauna session to prevent dehydration.
• Avoid using the sauna if you are pregnant or have any medical concerns.
• Limit your time in the sauna to no more than 15-20 minutes to avoid overheating or exhaustion.
• Always take a cool shower after your sauna session.
• Listen to your body and stop if you feel dizzy, nauseous, or experience any pain during the session.
By taking the necessary precautions and listening to your body, you can enjoy all the wonderful mental and physical benefits of using a sauna.
Conclusion
Using an infrared sauna or a traditional Finnish sauna can help improve mental health issues in many ways. The physical effects of the heat on your body are profound – reducing stress and anxiety levels, improving mood and concentration, and helping combat insomnia.
By taking the time to use a sauna regularly, you can experience many mental health benefits and improve your overall well-being. So, switch off your devices and treat yourself to quality ‘me-time’ in the sauna today! You won’t regret it.
Sources -
- Janssen CW, Lowry CA, Mehl MR, et al. Whole-Body Hyperthermia for the Treatment of Major Depressive Disorder: A Randomized Clinical Trial. JAMA Psychiatry. 2016;73(8):789–795. https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2521478
- Serotonin: What Is It, Function & Levels. Cleveland Clinic. Published 2022. Accessed January 27, 2023. https://my.clevelandclinic.org/health/articles/22572-serotonin#
- Laukkanen T, Laukkanen Jari A, Kunutsor Setor K. Sauna Bathing and Risk of Psychotic Disorders: A Prospective Cohort Study. Medical Principles and Practice. 2018;27(6):562-569. doi:10.1159/000493392
- Sutton J. How Much Time to Spend in a Sauna. Healthline. Published January 8, 2019. Accessed January 27, 2023. https://www.healthline.com/health/how-long-in-a-sauna#
- Miranda M, Morici JF, Zanoni MB, Bekinschtein P. Brain-Derived Neurotrophic Factor: A Key Molecule for Memory in the Healthy and the Pathological Brain. Frontiers in Cellular Neuroscience. 2019;13. doi:10.3389/fncel.2019.00363
Content editor, marketer and product tester. A regular contributor for the ‘Home And Garden’ and Modern Homes Magazines, now part of a close-knit team, I oversee all the content on Posh. All roads have led to this job which I love. I get to focus on my love of interior design and health and work with a fabulous team. The role brings me a good level of freedom to my family and me and keeps me productive
