For thousands of years, saunas have been a source of comfort and relaxation. The soothing experience of sauna bathing is linked to better sleep and reduced stress. Research shows the benefits of regular sauna bathing reach far beyond this – improving cardiovascular health, increasing immune health, and possibly even lowering the risk of dementia and Alzheimer’s disease. Here are 7 health benefits of sauna bathing:
1. Better Sleep
Sauna bathing improves sleep through changes in body temperature. During your time in the sauna, your body temperature rises. When you exit the sauna, your body temperature naturally cools. This cooling signals your body to produce melatonin, the sleep hormone. Melatonin helps you fall asleep faster, and may lead to deeper, more restorative sleep. Recent data gathered from Oura ring users shows that a sauna session led to 4% more total sleep, 14.9% more deep sleep, and 11.1% more REM sleep that evening.
2. Soothe Sore Muscles
Sauna bathing soothes sore muscles by increasing circulation. Heat dilates blood vessels, which increases blood flow. By enhancing the delivery of oxygen- and nutrient-rich blood to muscles damaged by exercise, repair and recovery happen more quickly. Enhanced circulation also clears out metabolic waste like lactic acid, which relieves muscle tension and stimulates natural pain relief.
3. Less Stress
Sauna bathing reduces stress by acting on the body’s hormones and nervous system. Saunas are shown to increase endorphin release (natural painkillers and mood boosters) and decrease cortisol (fight-or-flight response). The calm, grounding environment of the sauna offers a space for emotional decompression, deep breathing, and meditation. The warmth of the sauna can promote muscle relaxation and a sense of physical safety, which helps to relieve tension and shift the body out of stress response. Emerging research suggests that sauna bathing may even help to activate the parasympathetic nervous system, responsible for rest and relaxation.
4. Improve Heart Health
Sauna bathing improves heart health by mimicking the effects of exercise. The heat from saunas increases heart rate, core body temperature, and sweating. This in turn causes the release of anti-inflammatory agents and an increase in the circulation of oxygen-rich blood. All of these effects improve blood pressure and reduce the risk of heart disease and hypertension. One study found that the changes that happen to your heart when you sit in a sauna are similar to those you get from a short, moderate-intensity cardio workout.
5. Relief from Chronic Pain
Sauna bathing relieves chronic pain in a myriad of ways. The heat exposure gained in a sauna is shown to increase endorphin release which acts as the body’s natural painkiller. Sauna bathing also dilates blood vessels to improve oxygen and nutrient delivery to joints and muscles. This same process also decreases inflammation and activates heat shock proteins that promote cellular repair. Research shows that sauna bathing reduces chronic back pain and may help to improve pain and stiffness caused by rheumatoid arthritis and ankylosing spondylitis.
6. Boost Immunity
Studies show that sauna bathing may improve immune health. One study found that sauna bathing (and the cool down that comes after) immediately stimulated the immune system and increased white blood cell count. Another study found that saunas may help to prevent the common cold and other viral infections.
7. Lower Risk of Dementia and Alzheimer’s Disease
Sauna bathing may lower the risk of dementia by promoting neuroplasticity. Saunas cause a rise in core body temperature which increases the body’s expression of Brain-Derived Neurotrophic Factor (BDNF). BDNF helps protect neurons in the brain and promotes neuroplasticity (the brain’s ability to form new neural connections). Higher levels of BDNF are linked to improved learning and better memory. Regular sauna sessions are also shown to improve cerebral blood flow, and neuroprotective heat-shock protein expression. All of which may lower long-term risks of neurodegenerative and psychotic disorders.
Want more information on effectively alleviating pain and stress? Please contact us. Be Well Bodyworks offers a complete recovery experience in Longmont, CO. Bringing together: Therapeutic Massage, Sauna & Cold Plunge (Contrast Therapy), Guided Recovery Circuits, Private, Self-Paced Recovery Suites, and Red Light Therapy.