Benefits of the sauna for well-being in winter
Discover how saunas can enhance your wellbeing in winter by improving circulation, immunity and relaxation.
As the days grow shorter and the mornings colder, it’s natural to crave warmth and tranquility. But beyond simple comfort, heat — especially in the form of a sauna — is an effective and scientifically proven way to support both body and mind during the winter months.
1. Strengthen the immune system
Regular sauna use has been shown to reduce the risk of respiratory infections and give the immune system the extra boost it needs to face winter colds.
2. Reduce stress and inflammation
Saunas stimulate the release of heat-shock proteins and endorphins — powerful natural chemicals that decrease inflammation and help the body cope better with stress.
3. Improve mood and mental clarity
Winter can take a toll on mental health. Fortunately, studies link sauna sessions to improved mood and reduced symptoms of depression and anxiety. A few sessions per week may be exactly what you need to lift your spirits.
4. Turn it into a ritual
Beyond science, the sauna is also a ritual. Setting aside time to slow down, breathe deeply, and sweat is a simple yet powerful act of self-care that helps keep you centered and present.
How to integrate the sauna into your routine
A sauna does not replace good nutrition, physical exercise, or proper rest. But it can effectively complement all these pillars.
Before beginning regular sauna use, it’s essential to consult a doctor, especially if you have pre-existing medical conditions such as heart, vascular, or metabolic issues, or if you are pregnant or elderly.
Finnish traditional sauna
• The traditional sauna is known for its versatility, offering anything from gentle sessions to intense experiences, usually with temperatures between 70°C and 100°C.
• The environment can be dry or humid, depending on whether water is poured over the hot stones (löyly).
• Heating may be provided by a wood-burning stove or an electric heater, allowing great flexibility to personalize the session — from gradual heat to a more direct and intense warmth.
• This flexibility makes it ideal for both experienced users and beginners.
• It stimulates blood circulation, promotes intense sweating in a short time, and helps eliminate toxins through the skin.
Turkish Bath (Hammam)
• Based on warm, humid steam, with more moderate temperatures (between 40°C and 50°C) and near-total humidity.
• Although it doesn’t raise the heart rate as much as dry saunas, it promotes deep relaxation and is particularly beneficial for the respiratory system.
• It can be a good alternative for those seeking an enveloping but less intense heat.
If in doubt or if you have any known health condition, it is advisable to consult a doctor before using saunas or Turkish baths.
Thordis Berger
Chief Medical Officer Holmes Place
Bibliographical references:
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Kunutsor SK, Laukkanen T, Laukkanen JA. Longitudinal associations of sauna bathing with inflammation and oxidative stress: the KIHD prospective cohort study. Ann Med. 2018 Aug;50(5):437-442.
Laukkanen JA, Laukkanen T, Kunutsor SK. Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence. Mayo Clin Proc. 2018 Aug;93(8):1111-1121.
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Chang M, Ibaraki T, Naruse Y, Imamura Y. A study on neural changes induced by sauna bathing: Neural basis of the "totonou" state. PLoS One. 2023 Nov 27;18(11):e0294137.