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Is Sauna Good for Mental Health?

Mental health is a broad term encompassing our emotional, psychological, and social well-being. It's a pivotal facet of our lives, guiding our thought processes, emotions, and actions. It helps shape our resilience to stress, fosters our relationships, and steers our decision-making. A vital component throughout all life stages, mental health—when disrupted—can skew our thoughts, emotions, behavior, and if left untreated, cause severe health issues.

In fact, nearly one in five adults confront the challenges of mental disorders that sway their thinking, mood, and behavior. These conditions can range from anxiety and depression to more intense ailments like bipolar disorder. The origins often lie in an intricate mix of biological predispositions, personal experiences, and inherited mental health patterns.

With such complexities in play, it’s crucial to adopt healthy coping mechanisms to help maintain a balanced mind and prevent the onset of mental health issues, which leaves many asking: “Is sauna good for mental health?” and “Is there a positive correlation between sauna and mood?”

Saunas, traditionally viewed as relaxation sanctuaries, are now hailed for their benefits for mental health. From alleviating stress to fostering a balanced mind, saunas may offer more than just a detoxifying sweat. Dive deeper to understand the correlations between sauna, mental health, and mood, and how incorporating sauna can support your mental health and overall wellness goals.

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The Benefits of Sauna for Mental Health & Mood

While saunas are primarily associated with physical relaxation, their contributions to mental health are profound and multifaceted. Whether it's the deepening bonds formed during sauna sessions with family and friends or the meditative state you fall into as you sweat away the stress of the day, saunas have become sanctuaries for the mind. There are a myriad of ways saunas can help improve mood and mental health. Here are four to consider:

1. Manage Stress

Stress, a natural yet often disruptive force, can profoundly influence our mood and overall health. Chronic exposure to stress can lead to a host of issues, from mental fatigue to severe health complications, including weight gain and cardiovascular disease.

At the heart of this stress response is cortisol, commonly dubbed the "stress hormone." While cortisol plays a vital role in our alertness and energy regulation, sustained high levels due to persistent stress can be detrimental to our health.

One study found that young men exposed to the heat of a sauna at 80°C (176°F) until exhaustion displayed a noticeable reduction in their cortisol levels, indicating that sauna may be an effective tool for moderating stress.

Saunas have also earned acclaim for their ability to release "feel-good" chemicals, specifically endorphins, serotonin, and dopamine. These natural mood enhancers can counteract the weight of daily stressors, providing an internal balance and leaving you feeling happy and content after a sauna session.

By both lowering cortisol and elevating endorphin levels, saunas present a two-pronged approach to managing stress, making them a potential ally to help protect both our mental and physical health.

RELATED: Sauna for Stress

2. Regulate Inflammation

Elevated markers of inflammation are frequently observed in individuals with depression, suggesting a link between chronic inflammation and the onset of depressive symptoms. If left unmanaged, this continuous activation of inflammation can lead to alterations in brain and neuroendocrine functions. Saunas, renowned for their therapeutic warmth, have emerged as a potential ally in the battle against mood disorders like depression. Here are some theories why:

When you settle into the comforting warmth of a sauna, the body starts to respond with various physiological changes, including the balancing of interleukins—cytokines that play a crucial role in both our inflammatory and immune responses.

A surge in interleukin-6 (IL-6)—a pro-inflammatory—triggers the release of interleukin-10 (IL-10)—an anti-inflammatory. The interplay between these molecules, facilitated by the hyperthermic effects of the sauna, may help regulate inflammation and, in turn, provide potential relief for depressive symptoms. Additionally, heat exposure activates Nfr2, a transcription factor known to help prevent chronic inflammation.

One study focused on participants with mild depression who received regular sauna treatments over four weeks. Each session consisted of 15 minutes in a dry sauna, followed by 30 minutes of rest. By the end of the study, many participants noted an uplifted mood, fewer physical discomforts, and decreased anxiety. Meanwhile, a control group, given only bed rest and no sauna sessions, didn't observe the same improvements.

Another study demonstrated the lasting benefits of heat therapy. In this study, participants experienced a single session where their core body temperature rose to roughly 101.3°F. Impressively, the positive effects on mood persisted for up to six weeks after the session, illustrating the profound potential of heat treatments like saunas for mental well-being.

RELATED: Sauna for Inflammation

3. Promote Quality Sleep

Sleep serves as more than just a physical rest; it's a mental reset button crucial for cognitive sharpness and emotional balance. When we sleep, our brains undergo intricate processes, solidifying memories and filtering out the day's clutter. This neural housekeeping ensures mental clarity and a stable mood the following day. On the flip side, sleep deprivation can cloud judgment, heighten irritability, and, in the long run, exacerbate symptoms of anxiety and depression.


Our circadian rhythm, the body's internal clock, modulates various physiological processes, including body temperature. A dip in the evening temperature prompts melatonin production, signaling to the body that it's time to sleep. Sauna elevates body temperature, and the subsequent cooling down amplifies the natural temperature drop, further promoting melatonin release. This not only helps initiate sleep but also ensures its quality.


Beyond their immediate benefits, saunas also address factors that interfere with sleep. For instance, high evening cortisol can impair both the onset and quality of sleep. Saunas counteract this by lowering cortisol levels. Coupled with the release of endorphins that calm the mind, alleviate pain, and relax the body, you’re one step closer to deep, uninterrupted sleep.

4. Increase BDNF

Exposure to heat, much like the warmth experienced in a sauna, can significantly elevate the levels of Brain-Derived Neurotrophic Factor (BDNF), a crucial neurotrophin responsible for the growth and maintenance of neurons. BDNF doesn't only contribute to neuronal health; it's deeply intertwined with our cognitive abilities and overall mental well-being.

As BDNF levels rise, numerous cognitive benefits become evident, including improved mood, enhanced learning capabilities, bolstered long-term memory, and sharper executive functions. These effects are particularly pronounced in brain regions like the hippocampus, cortex, and basal forebrain, which are hubs for memory formation and decision-making. Interestingly, an elevated presence of BDNF has also been linked to antidepressant effects, possibly due to its stimulating influence on the hippocampus.

Highlighting the profound impact of heat exposure, a study from Finland revealed that men who engaged in frequent sauna sessions (four to seven times per week) had a 65% reduced risk of developing Alzheimer's disease and 66% risk reduction of dementia compared to those who only used the sauna once a week. This suggests that the therapeutic warmth of saunas may be an effective tool for protecting cognitive function as we age.

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In Conclusion

In a world riddled with stressors challenging our emotional balance, the benefits of saunas for mental health stand out as a sanctuary of relief. Saunas not only induce endorphin release but also combat stress, enhance sleep, and potentially serve as natural mood boosters. Their role in uplifting mood, fortifying mental health, and sharpening cognitive function is invaluable both in the present and as we journey through life's later stages.


By integrating the sauna into your self-care routine, you're actively equipping yourself with an effective tool to help navigate life's challenges for a happier, more balanced existence.

SweatTent: Your Portable Solution to a Better Mood

For those in search of the deep-seated benefits of a traditional Finnish sauna but limited by space or budget, SweatTent offers an innovative solution. Recognized as the world’s most powerful, portable, and affordable home sauna tent, Sweat Tent doesn't just offer a sauna experience—we promise a top-tier, wood-fired session capable of reaching 200°F+ in under 30 minutes.

Whether you're at home or on the move, with SweatTent, a mood-boosting experience is always accessible. As you journey towards optimal health and wellness, count on Sweat Tent to help you reach your full potential.

For a deeper dive into the various health benefits of sauna, as well as science-backed best practices for a successful sweat, visit the blog. See SweatTent in action on Instagram (@sweattents), or share your own experiences with us using the hashtag #sweattent!


Medical disclaimer: This post is intended for informational purposes only and is not a substitute for professional medical advice. Please consult with your doctor before adding sauna bathing to your health and wellness routine.


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