Sauna Benefits Through the Seasons
Embrace Wellness Year-Round
Sauna is more than just heat—it’s a ritual of renewal and connection. Rooted in centuries-old traditions, the practice of sauna bathing has been a cornerstone of cultures around the world, offering a space for relaxation, socialization, and personal well-being.
Sauna benefits extend far beyond simple relaxation, promoting cardiovascular health, aiding muscle recovery, and enhancing skin health through deep sweating and improved circulation. Regular sessions also support stress reduction, regulate sleep patterns, and improve overall well-being.
Photo Credit: Erin Billman at https://47northphotography.com/
Cardiovascular Health Benefits
Saunas provide a natural cardiovascular workout by increasing blood flow and heart rate, much like moderate exercise. Research shows that regular sauna use can:
Improve circulation by expanding blood vessels (vasodilation), reducing strain on the heart.
Support heart function by increasing heart rate variability, an indicator of cardiovascular resilience.
Lower blood pressure over time, reducing the risk of hypertension and cardiovascular disease.
A study published in JAMA Internal Medicine found that frequent sauna use is associated with a lower risk of fatal cardiovascular events, reinforcing its role in heart health.
Relaxation & Stress Reduction
According to the Cleveland Clinic, sauna heat has a profound effect on the nervous system, helping to:
Reduce cortisol levels, the stress hormone, promoting a state of deep relaxation.
Increase beta-endorphins, the body’s natural pain relievers, leading to improved mood and reduced stress.
Stimulate the parasympathetic nervous system, which shifts the body from "fight or flight" to "rest and digest," fostering overall mental well-being.
This relaxation response is one reason sauna use is linked to lower anxiety and better overall mental health.
Muscle Recovery
Heat therapy has long been used to aid muscle recovery, and sauna bathing enhances this process by:
Increasing Circulation: The heat from saunas causes blood vessels to dilate, improving blood flow. This enhanced circulation delivers more oxygen and nutrients to muscles, facilitating faster repair.
Reducing Lactic Acid Buildup: Improved blood flow helps remove metabolic waste products, including lactic acid, from muscle tissues, easing post-exercise soreness and stiffness.
Activating Heat Shock Proteins: Exposure to elevated temperatures in saunas stimulates the production of heat shock proteins, which protect cells from damage and support muscle regeneration.
While specific studies on sauna use and muscle recovery benefits are limited, these general principles of heat therapy are well-established. For more information on the benefits of sauna bathing, refer to the Mayo Clinic's overview on heat exhaustion and related topics.
Skin Health Benefits
In addition to internal health benefits, sauna use can enhance skin physiology as well:
Removes toxins and impurities through sweat, helping to clear pores and improve skin clarity.
Stimulates circulation to deliver more oxygen and nutrients to the skin, promoting a natural glow.
Supports collagen production (especially with infrared saunas), which enhances elasticity and reduces signs of aging.
Regular sauna use has been linked to a reduction in skin conditions such as acne and eczema, as it helps balance oil production and remove buildup from the skin’s surface.
Improved Sleep
A comprehensive survey involving 482 participants revealed that 83.5% of respondents reported sleep benefits after sauna use. A sauna session before bedtime can significantly improve sleep quality by:
Triggering endorphin release, which naturally calms the mind and body.
Encouraging a natural cooling effect post-sauna, which mimics the body’s natural sleep cycle and promotes deeper rest.
Lowering nighttime cortisol levels, reducing restlessness and nighttime awakenings.
Many of our customers report “sleeping like a baby” as one of their favorite sauna benefits!
Video Credit: Erin Billman at https://47northphotography.com/
Seasonal Sauna Benefits
In the Keweenaw, where Finnish heritage runs deep, sauna is more than a place to warm up—it’s a way to embrace the changing seasons, just as the Finns have for centuries. Each season brings its own rhythm, and sauna helps the body and mind adjust, offering physical, mental, and cultural benefits year-round.
Spring: A Season of Renewal
Here in the Keweenaw, spring doesn’t arrive all at once—it lingers, unfolding gradually as snowbanks shrink and the first hints of green emerge. The benefits of sauna in spring are especially valuable, helping to bridge the gap between winter’s chill and the warmth to come, keeping the body energized and the spirit refreshed through the slow seasonal shift. As spring awakens, sauna revitalizes, refreshes, and restores:
Reignite circulation – Awakens the body after winter’s stillness.
Recover with ease – Soothes muscles as outdoor activity increases.
Breathe freely – Opens sinuses to relieve seasonal allergies.
As winter loosens its grip, Finns welcome the changing season with sauna, often using birch whisks (vihta) to refresh the skin and stimulate circulation. Many enjoy a pre-Easter sauna as a symbolic cleanse before the brighter days ahead.
Summer: Embracing the Heat
Let the warmth of summer and sauna work together to recharge your body! It might surprise you, but spending time in a hot sauna can actually help your body adapt to high temperatures, making summer heat feel more manageable:
Stay cool in the heat – Adapt your body to rising temperatures.
Boost circulation – Supports energy and endurance for outdoor adventures.
Sweat out the day – Clears toxins after sun, sand, and summer fun.
Ease sore muscles – Helps recovery after hikes, swims, and long days outside.
Unwind under the sun – Melts stress, leaving you refreshed and renewed.
Sauna is an essential part of Juhannus, the Finnish Midsummer festival. Families gather at lakeside cottages, enjoying sauna before cooling off with a dip in the water, embracing the endless daylight.
And around here, a dip in Lake Superior—where even in summer, water temperatures peak in the 60s—can leave you feeling chilled. A sauna session is the perfect way to warm up after a swim or a day of fishing on the lake.
Photo Credit: Megan Gervais at https://megangervaisphotography.pixieset.com
Fall Sauna: Strengthen for the Season Ahead
As the air turns crisp, sauna becomes a grounding ritual. It’s a time to slow down, warm up, and prepare for the colder months ahead, much like the ancient harvest-time saunas that signaled the shift in seasons:
Prepare for the cold – Improves circulation and heat tolerance.
Boost immunity – Supports your body before flu season.
Ease seasonal stress – Fights fatigue and uplifts your mood.
Balance the chill – The perfect contrast to crisp autumn air.
Winter: Finding Comfort in the Glow
As winter deepens, sauna surrounds you in warmth, strength, and renewal:
Stay cozy – Increases circulation to keep your body warm.
Strengthen immunity – Mimics the fever response to support wellness.
Soothe winter aches – Relieves muscle tension from cold weather.
Restore dry skin – Replenishes moisture lost to winter air.
Deep in winter, sauna is a place of warmth and light. Joulusauna, or the Christmas sauna in Finnish heritage, is a beloved tradition where families gather for a quiet, cleansing moment before festive celebrations. Some even roll in the snow or take a dip in icy waters for an invigorating contrast.
Photo Credit: Erin Billman at https://47northphotography.com/
Adjusting Your Sauna Ritual with the Seasons
Sauna is a year-round sanctuary, but the way we experience it can shift with the rhythm of nature. By adjusting our sauna rituals to align with each season, we can make the most of its restorative benefits while staying connected to the changing world around us.
Spring: Refresh with shorter sessions, cool plunges, and invigorating scents like eucalyptus.
Summer: Lower the heat, extend cool-downs with swims, and sauna in the evening for relaxation.
Fall: Embrace longer, warming sessions with grounding scents like cedar or pine.
Winter: Turn up the heat, add contrast with cold plunges or snow rolls, and savor post-sauna warmth with herbal tea.
Find Balance in Every Season with Sauna
Regardless of the season, incorporating sauna into a routine provides a sanctuary from daily stressors, allowing individuals to reconnect with themselves and others in a tranquil, restorative environment. It is a place of warmth, renewal, and balance. As nature shifts, so do our needs—but the rhythm of sauna, rinse, repeat remains constant, supporting well-being all year.
Ready to make sauna a part of your year-round wellness? Discover the ritual, embrace the heat, and find balance—one session at a time.
