For years, the wellness industry has pursued the next trend—new devices, complex routines, another habit marketed as the secret to a longer life. Yet scientists and doctors continue to focus on one of the oldest practices: sitting in a hot room.
Sauna’s role in longevity research
Dr. Rhonda Patrick, Dr. Andrew Huberman, Dr. Susanna Søberg, and Dr. Stacy Sims work in different fields, but their research on sauna shares a common thread. Regular heat exposure may help cardiovascular health, recovery, stress resistance, and the systems linked to aging well.
The growing evidence explains why people have sought heat for centuries. Sauna isn’t a substitute for exercise, sleep, or a balanced diet. It may, however, offer a simple way to challenge the body and allow it to recover.
How the heart responds to heat
A sauna session appears restful, but the body reacts actively. As temperatures rise, blood vessels expand, circulation speeds up, and heart rate increases to manage internal heat. This response differs from cardio—no muscle or bone strengthening occurs—but the cardiovascular effects have drawn scientific interest.
Patrick frequently references Finnish studies connecting frequent sauna use to lower risks of cardiovascular and all-cause mortality. One study found men who used a sauna four to seven times weekly had a reduced risk of fatal heart events compared to those who used one once a week. Another study, including both men and women, associated regular sauna use with lower cardiovascular mortality. It also linked the practice to a decreased chance of developing high blood pressure.
These studies are observational, so they don’t establish cause and effect. The consistent findings, however, explain why heat exposure remains a topic in discussions about heart health and longevity.
Sauna works through hormesis—the concept that a mild stressor can help the body adapt and build resilience. Exercise functions similarly: stress, recovery, adaptation. Huberman and Søberg have described heat exposure in this way. Scientists are particularly interested in heat shock proteins, which assist cells in responding to stress and maintaining function.
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A study showed sauna exposure influenced genes tied to the heat shock response, though researchers are still determining its long-term health implications. The practical advice is straightforward: hotter isn’t necessarily better. A sauna should feel challenging but not unbearable. Pushing beyond discomfort doesn’t provide additional benefits.
Potential cognitive benefits
Some of the most compelling sauna research examines brain health. A long-term Finnish study found men who used a sauna frequently had a lower observed risk of dementia and Alzheimer’s disease. Another study of nearly 14,000 people also connected regular sauna use to a reduced dementia risk.
This doesn’t mean sauna prevents dementia. The connection remains unclear. One theory ties it to the relationship between heart and brain health—the brain depends on healthy blood vessels and steady blood flow, so habits supporting cardiovascular function might also protect cognition over time.
The science is still developing, but it suggests sauna may offer more than relaxation after exercise.
Traditional vs. infrared saunas
Most longevity research comes from traditional Finnish saunas, which heat the air to high temperatures. Infrared saunas use energy to warm the body directly while keeping the surrounding air cooler. Many find them more tolerable, especially if traditional sauna feels too intense.
Both methods can raise body temperature and heart rate, though they haven’t been studied equally. A small study found infrared sauna produced measurable cardiovascular and thermal responses in healthy women. Early research has also explored its effects on muscle soreness and exercise recovery.
Traditional sauna has the strongest evidence behind it. Infrared may work well for those who prefer gentler heat. The key is consistency—choosing the method that allows regular use.
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This isn’t the first time an ancient practice has reappeared in modern wellness. Cold exposure, fasting, and sunlight have experienced similar revivals, often labeled as biohacks before research catches up. Sauna differs because studies have accumulated for decades, particularly in Finland, where it has long been part of daily life rather than a passing trend.
Recovery as a key effect
Sauna often feels most useful after intense physical activity or stress. Sims highlights how recovery becomes increasingly important for maintaining strength and performance with age.
Research in this area remains limited, but studies have examined infrared sauna for muscle soreness and neuromuscular recovery. Traditional sauna has been linked to changes in heart rate variability, which may indicate greater parasympathetic activity—a sign the body is entering a calmer state.
The mental reset also stands out. Fifteen or twenty minutes without notifications or demands can feel like a rare break. In one survey, over 80% of sauna users reported perceived sleep benefits. While this doesn’t prove sauna improves sleep, it aligns with why many use it to unwind.
Recommended sauna frequency
Finnish research found the strongest associations among men who used a sauna four to seven times weekly. That doesn’t mean everyone should adopt daily sessions. Those men were already accustomed to regular use, and the study wasn’t prescribing a universal routine.
Beginners may find one or two shorter sessions per week more practical. Hydration is important, especially after exercise. Anyone pregnant, with cardiovascular concerns, blood pressure issues, or medications affecting hydration or temperature regulation should consult a doctor first.
The goal is simple: leave feeling better than when entering.
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