Is sauna healthy for women? 7 insights from new research

Is sauna healthy for women? A new Swedish study examined how women experience the effects of sauna on their health and wellbeing. Their answers often mentioned better sleep, reduced tension, physical recovery, and that feeling of not having to do anything at all for a while.

But another side also emerged. A sauna does not feel equally pleasant for everyone, or at every moment.

What do women themselves say about what a sauna does?

For the study, 384 Swedish women between the ages of 24 and 83 who regularly use saunas completed a questionnaire. Many of them had been familiar with sauna bathing since childhood, and around two in three women went to the sauna once or more per week.

The researchers were primarily interested in their personal experiences. Not onlyHow often do you go to the sauna? But also: What does such a moment do to your body? How do you feel afterward? When does it not feel good?

Many women described the sauna as a place where they can unwind after a busy workday, a strenuous workout, stress, or simply everything that has built up throughout the day.

Better sleep after the sauna

One of the most striking findings concerned sleep.

On average, the women reported sleeping better after using the sauna than before. Earlier research has also regularly found that sauna users cite a good night's sleep as a reason for going to the sauna.

This does not mean that a sauna session is a treatment for insomnia. The study primarily shows how the participants experienced it themselves. For example, there was no control group against which their sleep could be compared.

Still, the explanation does not sound so strange. A hectic evening filled with various obligations simply feels different from an hour in which you literally do not have to do anything.

Fewer physical complaints

Many women also noticed a physical difference. On average, they reported less physical pain after visiting the sauna.

Some said that the warmth felt soothing after strenuous work or an intense workout. Their muscles felt more supple, and their bodies were able to relax. Other women simply described the sauna as a place where their bodies could finally unwind again.

This is consistent with earlier research in which heat therapy is being studied, for example, in relation to chronic pain.

We do want to emphasize that this study does not allow you to conclude that a sauna cures physical complaints.

It is better viewed as a possible part of relaxation and recovery.

Do you have persistent or unexplained pain? Then you should, of course, seek medical advice rather than simply taking another sauna session.

Sauna for Stress Relief

Perhaps the mental effect is even more interesting.

The women described feeling less stressed after using the sauna, and many participants felt that anxious or low moods had eased. Some women even described their sauna time as a kind of mental reset.

Not because all their problems had disappeared after twenty minutes of warmth, but because they were temporarily able to gain some distance and be present in the moment.

The researchers link this to mindfulness: paying attention to what is happening now, without constantly thinking about what still needs to be done later.

You do not even have to consciously practise this in the sauna. The heat almost automatically forces you to slow down.

Being Alone or Together

Interestingly, relaxation did not mean the same thing to every woman. Some mainly enjoyed the silence and time to themselves. For others, the value lay precisely in the social contact. In the sauna, conversations arose between people of different ages and backgrounds. Sometimes serious, sometimes funny, and sometimes not at all.

That last point proved important.

According to the participants, a pleasant sauna does not necessarily have to be silent, but the atmosphere should remain calm and respectful. Loud conversations, a lot of commotion, or people taking up too much space could actually cause stress. A sauna is therefore not just a warm room. The people around you largely determine how relaxing that room feels.

When Does the Sauna Not Feel Right?

The women in the study also described moments when they became dizzy, nauseous, or weak. This happened, for example, when it was too hot, when they stayed too long, or when they had not drunk enough. And sometimes it was simply the wrong moment.

Those who entered the sauna in a hurry while already thinking about what time they had to leave did not always come out feeling relaxed. For some women, the rising heart rate caused by the heat could even intensify feelings of restlessness or panic.

That is why listening to your body remains more important than the number of minutes on the clock.

Not feeling well? Leave the sauna, cool down calmly, and drink plenty of fluids.

Safety Is Also About the Atmosphere

The study also revealed something that is often given less consideration when it comes to health: feeling safe.

Some women felt uncomfortable in mixed saunas, for example when men stared at them, made comments about their bodies, or came too close. This may have nothing to do with temperature, but it has everything to do with wellbeing.

According to the researchers, this shows that a healthy sauna culture is also about boundaries, respect, and freedom of choice. Not everyone feels comfortable with nudity. Not everyone wants to sit in a sauna with strangers or people of another gender.

A relaxing environment only emerges when people can genuinely feel safe there as well. The good news is that this can be achieved entirely in a private wellness setting, such as Aarts Wellness.

Is Regular Sauna Use Healthy?

The results are positive, but there is an important qualification. This study shows how female sauna users experience their health and wellbeing. It does not prove that sauna use directly leads to better sleep, less pain, or better mental health. Moreover, the participants were mainly experienced sauna users. Many of the women were highly educated and physically active. As a result, the findings cannot simply be applied to every woman.

Yet the study tells us something valuable. Health is not always found only in exercise or healthy eating. Moments when nothing is expected of you and you can fully relax can also be important.

And perhaps that is exactly why so many people enjoy returning to the sauna.

What do you notice yourself after a sauna visit? Do you sleep better, feel less tense, or mainly enjoy the moment when your phone is temporarily out of reach?

Frequently Asked Questions About Saunas and Health