Exploring the Mental Health Benefits of Saunas
Exploring How Saunas Enhance Mental Well-Being
At NuHu Therapy, our work is rooted in compassion, evidence, and curiosity. We’re always looking at what actually helps people feel better, not just clinically, but in the everyday, lived-in moments of being human. While therapy remains the core of what we offer, we also explore adjacent wellness practices that can meaningfully support mental health.
One of those practices? Saunas.
Most people think of sauna use as a way to unwind physically, maybe to soothe sore muscles after a workout or warm up during a cold winter. But recent research suggests the benefits go deeper, especially when it comes to our mental and emotional well-being.
This article explores how regular sauna use may support better mood, improved stress response, deeper sleep, and even long-term brain health. Whether you’re a sauna regular or just curious about adding something new to your routine, we’ll walk you through what the science says, how to do it safely, and why it may be more powerful than you think.
DISCLAIMER
Its also important to note that before incorporating sauna therapy into your routine, it is important to consult with a healthcare professional, especially if you have any underlying medical conditions such as cardiovascular issues, respiratory conditions, or are pregnant. Saunas may not be suitable for everyone, and overexposure to high temperatures can pose health risks. Always ensure you stay hydrated before, during, and after sauna sessions, and listen to your body’s signals to avoid overheating. This information is intended to provide general guidance and should not replace professional medical advice.
Why Saunas Are Getting Attention for Mental Health
We already know saunas help with muscle tension, circulation, and detoxification. But increasingly, people are turning to them as part of their emotional reset routine — not just for their bodies, but for their minds.
We’re starting to see saunas positioned similarly to mindfulness or yoga: not as cures, but as tools. Something you can return to again and again to help regulate your internal world.
Some Clients Report Feeling Calmer After Sauna Sessions
One thing several NuHu clients have shared is that sauna use helps create a kind of mental quiet that’s hard to find elsewhere.
“Some clients describe feeling like their brain slows down after a sauna,” says Registered Psychotherapist (Qualifying) Steele D’Silva. “One person mentioned it’s the only place they don’t feel pulled in a thousand directions”.
This doesn’t mean saunas are therapy. But they may serve as a pause button — especially for people navigating high-functioning anxiety, burnout, or mental fatigue.
Saunas May Improve Sleep Quality
Sleep is one of the first things to suffer when mental health is off-track. But clients who sauna regularly often report falling asleep faster, staying asleep longer, and waking up feeling clearer. One reason might be the body’s natural temperature rhythm. After heating up in the sauna, the cooling-off phase mimics the biological dip your core temperature takes before sleep — which can help you drift off more easily.
There’s also the relaxation factor. When your body is calm and your mind has had space to settle, sleep often follows more naturally.
“One client told me they sleep best on sauna nights,” Steele notes.
Some Report Mood Shifts and Emotional Reset
Clients have also reported a subtle but real mood lift after sauna sessions — especially those using it consistently.
This could be due to endorphin release, or the calming of the stress response system. Either way, several individuals have described it as a “gentle high” or “emotional exhale” that lingers after they leave the heat.
“One person told me that after a sauna, they don’t feel ‘fixed’ but they feel less clenched. Like they can breathe again.”
Again, this isn’t a clinical claim, just a reflection of what some people are noticing in their day-to-day lives.
Long-Term Stress Resilience Through Heat Exposure
Saunas expose the body to mild, controlled stress and this turns out to be helpful.
This phenomenon, called hormesis, involves short-term discomfort (like heat or exercise) that stimulates long-term biological adaptation. In other words, your nervous system gets a little practice at staying regulated during stress, and over time, it gets better at it.
People who sauna regularly may not just feel better afterward — they may start responding to life’s stressors with more clarity and less reactivity.
And it’s not just theoretical. The research backs it up.
What the Research Actually Shows
In a 2019 study published in the Journal of Psychiatric Research, scientists tracked over 2,100 Finnish men across 25+ years to see how sauna use affected the risk of serious mental health conditions.
Key Finding:
Men who used a sauna 4–7 times per week had a 77% lower risk of developing psychotic disorders than those who only went once a week.
Source: Sauna Bathing and Risk of Psychotic Disorders – PMC6422146
Researchers suspect this effect is due to:
Lowered cortisol (stress hormone)
Reduced inflammation (a known factor in depression and psychosis)
Better oxidative balance in the brain (less cellular stress)
It’s an impressive correlation, not a replacement for therapy or medication, but a possible support mechanism.
One of my clients described sauna time as a transition out of their mental noise, sort of like hitting reset on overwhelm. It’s an underrated self-care moment.
- Steele D’Silva
Sauna Use Isn’t Risk-Free — Here’s What to Watch Out For
A Quick Reminder on Safety
Before adding sauna sessions to your routine, it’s a good idea to check in with your healthcare provider ,especially if you have any medical conditions like heart concerns, respiratory issues, or if you’re pregnant. While many people can enjoy sauna benefits safely, it’s not the right fit for everyone. Here are the key risks to keep in mind:
1. Dehydration & Electrolyte Loss
Saunas cause heavy sweating, which can quickly lead to dehydration if you’re not replenishing fluids and salts.
Tip: Drink water before and after, but also consider adding electrolytes to your routine. Plain water alone may flush out vital minerals.
2. Cardiovascular Stress
People with high blood pressure, arrhythmias, or heart disease may not tolerate high heat well. Saunas raise heart rate and shift blood flow, which can be dangerous for some.
Always get medical clearance if you’re unsure.
3. Respiratory Sensitivities
Clients with asthma, COPD, or other breathing issues may find the heat and humidity aggravating.
If your chest feels tight or you feel dizzy, leave the sauna immediately and cool down.
How to Integrate Saunas Into a Mental Health Routine
If you and your healthcare provider agree it’s safe, here’s how clients have reported integrating sauna use into their lives in a way that complements therapy:
✔️ Start Small
Begin with 5–10 minute sessions. Some people never go past 15. That’s okay — benefits aren’t based on how long you sit there, but how consistently you return.
✔️ Pair with Mindfulness
Some clients practice breathing techniques or body scans in the sauna. Others journal afterward. You don’t have to do anything — but treating it as more than just “heat time” helps deepen its effect.
✔️ Keep It Regular
The biggest benefits — like stress reduction and cognitive clarity — seem to come from regular use. Many clients aim for 2–3 times a week, adjusting based on season, energy, and schedule.
✔️ Don’t Push Through Discomfort
More isn’t better. If you feel lightheaded, nauseous, or overwhelmed — get out, cool off, and rehydrate.
How NuHu Therapy Supports the Whole You
While saunas may support stress relief, they’re not a replacement for structured emotional support. Our team at NuHu Therapy is here to help you explore the roots of anxiety, burnout, depression, and other challenges, so that any wellness tools you use are grounded in real healing, not distraction.
If you’re navigating stress or feel stuck in emotional loops, consider pairing physical tools like sauna use with therapy that helps you process and integrate your experience.
We offer fully virtual services across Ontario, and you can book a free 20-minute consultation to see if it’s the right fit.
You may also want to explore:
It’s not just about sweating, it’s about slowing down enough to feel what your body’s been holding.
5 Sauna & Mental Health FAQs
Q1: How often should I use a sauna for mental health benefits?
Studies show benefits from 2–4 times per week, but even 1–2 sessions can be helpful. What matters most is consistency and comfort — not perfection.
Q2: Can sauna sessions replace therapy or medication?
No. Saunas may support mental health, but they are not a replacement for therapy, medication, or professional care. They work best alongside your existing wellness plan.
Q3: What time of day is best for sauna use?
Many clients prefer evening sessions to promote relaxation and sleep, while others like the morning to boost mood and clarity. The right time is the one you’ll stick to.
Q4: What if I feel worse after a sauna?
Some people may experience lightheadedness, fatigue, or emotional agitation, especially early on. This could mean you’re dehydrated, overstaying, or need a shorter session. Always listen to your body and adjust.
Q5: Is it better to sauna alone or with others?
It depends. Some find the solitude deeply grounding. Others enjoy the social aspect. Either can be therapeutic — it’s about what feels safe and restorative to you.
Final Thought
Saunas won’t solve everything. But for many people, they offer a pocket of stillness in a world that rarely slows down, a place to regulate, reflect, and reset. If that sounds like something your nervous system needs, it might be worth exploring, carefully, intentionally, and with support. At NuHu Therapy, we’re here to hold space for the full complexity of your healing body, mind, and beyond.
Needing Support?
Contact NuHu Therapy today to schedule a consultation and explore how our virtual therapy services can support your mental health journey. Our team of professionals is here to provide you with the tools and support you need to achieve a healthier, more balanced life. We are available to clients across Ontario and are covered by most insurance providers, making it easy for you to access the care you need.
Start your journey to a healthier, more balanced life with NuHu Therapy.
