Step into a sanctuary of rejuvenation where the warmth envelops your body and the stresses of the world pass you by. The restorative powers of saunas have captivated people for centuries of therapeutic and spiritual use. Originating in ancient Finland, for Finns the sauna was a place for relaxation, ritual and spiritual cleansing. Today saunas provide the ultimate escape with their calming ambience and soothing warmth. Saunas are rich in benefits for the mind and body, improving skin appearance, lung function and mental wellbeing. The myriad of sauna types are designed to help with different issues. Read on to learn more about the benefits of saunas for rejuvenation of the mind, body and soul.
What is a Sauna?
A sauna is a room that provides dry or wet heat that relaxes the mind and body in a quiet, calm space. The heat from a sauna promotes deep relaxation and heightens mindfulness. Saunas are usually made out of softwood like spruce, cedar or basswood but modern versions can incorporate glass and rock elements. Saunas usually have bench seats around the walls and are heated with electric, wood-burning or fuel-powered heaters. They are an enclosed room that is usually heated to between 40°C and 90°C depending on the type. Saunas produce high heat and humidity to warm the body and produce sweat for relaxation and detoxification. A thermometer measures the temperature of the sauna while a hygrometer measures the levels of steam or humidity.
Types of Saunas
All saunas provide the ultimate in relaxation and detoxification but some types can provide different benefits. The three main types of sauna categories are dry, steam and infrared.
Dry saunas
A dry sauna is a room that generates dry heat either via electricity or using heated rocks. It is typically heated between 70°C to 90°C and has low humidity. The heat feels less intense because of the low humidity in a dry sauna.
Health Benefits:
- Excellent for heart health
- Reduces symptoms of rheumatic diseases
- Relieves some skin conditions
- Lowers risk of dementia
Steam saunas
Also known as steam rooms or steam baths, these saunas have very high levels of humidity. As the name suggests, steam saunas create their heat from boiling water causing steam. The humidity level typically ranges from 95% to 100% in steam saunas and the average temperature is between 40°C to 50°C. The high moisture content in a steam sauna intensifies the heat.
Health Benefits:
- Improves circulation
- Helps with respiratory issues
- Provides joint and muscle relief
- Improves immune system
Infrared saunas
These saunas use an infrared light to emit radiant heat to warm the body without heating the surrounding air. Unlike steam and dry saunas, the only heat from an infrared sauna is felt directly on the body where the infrared rays penetrate the skin and deep tissue. The average temperature of an infrared sauna is between 45°C and 60°C. Humidity levels in an infrared sauna are extremely low.
Health Benefits:
- Detoxification
- Muscle recovery
- Pain relief
- Improves cardiovascular health
Benefits of Sauna Use
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Promotes relaxation
A session in a sauna makes you feel relaxed. The heat of a sauna evokes a physiological response that regulates the hormones associated with stress responses in the body. When our body temperature rises, cortisol levels drop which calms the mind and relaxes the muscles. -
Lowers blood pressure
Low blood pressure improves overall quality of life and reduces the risk of cardiovascular disease. Saunas heat the body causing the vessels to constrict which decreases blood flow and lowers blood pressure. -
Relieves pain
Saunas can provide temporary relief from the pain experienced with inflammation like joint swelling and arthritis. Infrared saunas are good for pain management and stiffness by increasing circulation and blood flow. -
Relieves stress
Sitting in a relaxing sauna is like a meditative experience. Saunas are a tranquil setting that calms the mind and allows stress to melt away. -
Improves sleep
Spending time in a sauna before bed can improve sleep. Body temperature rises in a sauna and then decreases when you exit, signalling the production of the sleep hormone melatonin. -
Strengthens the immune system
Saunas can strengthen the immune system by increasing your internal temperature. This simulates a fever which is the body’s natural defence mechanism against disease. -
Improves brain health
The heat of saunas helps to increase blood flow and circulation in the brain resulting in improved brain health. Some studies show that regular sauna use can significantly lower the risk of brain disease like Alzheimer's and dementia. -
Helps with weight loss
Due to water loss through sweating, saunas can help with weight loss. A session in the sauna also leads to an increased heart rate which burns calories which can contribute to losing weight. -
Assists in recovery after exercise
Saunas can help with muscle repairs that occur from exercise. The heat from the sauna brings nutrients to the muscles which helps them recover. When muscles are heated they relax which also prepares them for the next workout. -
Promotes skin health
The heat from the sauna causes pores in the skin to open which flushes out dead cells. Sweating is a way of allowing all the impurities and toxins to leave the body, resulting in brighter, more radiant skin.
Precautions of Sauna Use
Saunas promote relaxation and have a myriad of beneficial effects on the body and mind. However it is important to be aware of these potential reactions when enjoying a relaxing time in the sauna:
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Dehydration: As the heat from the sauna causes sweating, it is important to be aware of dehydrating. To ensure you stay hydrated, drink plenty of water.
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Overheating: A sauna raises the body temperature so it is important to spend as much time cooling down from the sauna as heating up. If you find yourself feeling overheated during a sauna session, go to a lower level in the sauna. If that doesn’t work, leave the sauna to cool down.
- Blood pressure fluctuations: As saunas can cause blood pressure to fall, people with low blood pressure should consult their doctor prior to using a sauna.
Who Should Not Use a Sauna
For most people saunas are safe and extremely beneficial but there are a few reasons to not use a sauna.
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Pregnancy: It is advisable to avoid overheating during pregnancy which includes spas, hot tubs and saunas. Saunas raise your body temperature which can harm the developing baby.
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High or low blood pressure: If you suffer from high or low blood pressure it is advisable to find out from your doctor if a sauna will be beneficial. For many people with high blood pressure saunas can help reduce it temporarily.
- People under the influence of alcohol: As alcohol dehydrates you and saunas can induce significant fluid loss, it is advisable not to drink alcohol when going into a sauna session.
Tips for Using Sauna for Maximum Benefits
To get the most out of your sauna and reap the benefits, follow these tips.
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Showers are important: Showering before using the sauna is good to relax your muscles. Shower after a sauna to cleanse the skin and prevent breakouts.
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Drink plenty of water: Because the sauna is dehydrating, drink plenty of water before, during and after a sauna. Proper hydration allows the pores to open and the body to sweat which is what you want to achieve during a sauna session.
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Maintain a regular schedule and routine: Have a regular schedule of saunas to get the most out of them. Regular saunas at 15 to 20 minutes each about four times a week is a good place to start. The more regular saunas you have the better it is for mental and physical health.
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Stretch your body: Make sure to stretch your body in the sauna. Rather than sitting in one position, stretch out or lay down. It helps increase the range of motion and flexibility and allows the heat to reach all of the body.
- Book the next session: Make sure you book the next session. The more sessions you have the better mental and physical health you will enjoy.
Saunas have been around for thousands of years as the ultimate form of relaxation and rejuvenation. Not only do they provide serenity, they have a myriad of health benefits as well. They stimulate the release of endorphins and help relieve stress. Pain is relieved in a sauna and sleep is improved. They help with weight loss and can improve skin health. There are three types of saunas that provide a myriad of benefits - a dry sauna, steam sauna and infrared sauna, each with their own pros and cons. While saunas have a plethora of benefits, they do have some downfalls as well and should not be used by people who are pregnant or have significant blood pressure issues.
About Time Bathhouse champion slowness and the importance of having a physical space of calm. Holistic wellness should be quiet, elemental and grounded. Our sauna experience is a reflection of that philosophy where you can relax and reconnect with yourself in a nurturing environment. For further information about the About Time sauna experience contact the team.