Depression affects more than 280 million people worldwide, and the number keeps climbing. While medication and therapy remain the frontline treatments, a growing body of clinical research suggests that something as accessible as regular sauna bathing may offer meaningful support for people struggling with depression, anxiety, chronic stress, and other mental health challenges.
This isn't wellness marketing. Peer-reviewed studies published in journals like JAMA Psychiatry and the International Journal of Hyperthermia have documented measurable reductions in depressive symptoms following heat exposure — in some cases after just a single session. Researchers at institutions including the University of California, San Francisco (UCSF) are actively running clinical trials to better understand why heat works on the depressed brain, and how sauna-based protocols might eventually be integrated into standard psychiatric care.
Below, we break down the clinical evidence, explain the biological mechanisms behind sauna's effects on mood and mental health, and provide practical guidance for building a sauna routine that supports your psychological well-being. We also address important safety considerations and situations where sauna use may not be appropriate.
The Clinical Evidence: What Studies Say About Sauna and Depression
The most compelling research on sauna and depression comes from studies using whole-body hyperthermia (WBH) — a protocol where the body is heated until core temperature rises significantly, typically to around 101.3–101.5°F (38.5–38.6°C). While WBH protocols are more intense than a typical home sauna session, the underlying mechanism — raising core body temperature through sustained heat exposure — is shared across all sauna types.
The Janssen et al. Randomized Controlled Trial (2016)
Published in JAMA Psychiatry, this remains one of the most rigorous studies on heat therapy and depression. Researchers randomized 34 adults with moderate to severe major depressive disorder into two groups: one received a single session of active whole-body hyperthermia via an infrared heating chamber, while the other received a sham (very mild heat) treatment as a control. Participants in the active group were heated until their core body temperature reached approximately 101.5°F, a process that took about 47 minutes on average, followed by 60 minutes of rest.
The results were striking. The active hyperthermia group showed significantly lower depression scores on the Hamilton Depression Rating Scale (HAMD) compared to the sham group at every follow-up — one, two, four, and six weeks after the single treatment session. The effect sizes were large, particularly in the first two weeks. This meant that a single heat exposure session produced a rapid-onset antidepressant effect that persisted for over a month.
The UCSF HEATBed Trial (2024)
Building on that earlier work, Dr. Ashley Mason and colleagues at the UCSF Osher Center for Integrative Health published the first trial to combine sauna sessions with psychotherapy for treating major depressive disorder. The study, published in the International Journal of Hyperthermia in May 2024, enrolled 16 adults with MDD who received eight weekly sessions of cognitive behavioral therapy (CBT) alongside whole-body hyperthermia sessions conducted in an infrared sauna dome.
The findings were encouraging: of the 12 participants who completed the combined treatment, 11 no longer met diagnostic criteria for major depressive disorder by the end of the study. The reductions in depressive symptoms were larger than what would typically be expected from CBT alone. Dr. Mason noted that sauna sessions also acutely improved mood, and that these immediate mood improvements predicted how well participants responded to the overall treatment. The team is now preparing a larger, multi-year clinical trial to confirm these preliminary results.
The Masuda et al. Infrared Sauna Study (2005)
An earlier study from Japan examined infrared sauna therapy specifically in 28 individuals with mild depression and associated physical symptoms such as fatigue and appetite loss. Participants were randomized to either four weeks of infrared sauna sessions (five days per week at 140°F for 15 minutes) or four weeks of bed rest. The sauna group experienced significant reductions in physical complaints and a trend-level reduction in mental health symptoms, along with improved appetite.
The Global Sauna Survey (2019)
A large-scale survey published in Complementary Therapies in Medicine gathered data from regular sauna bathers worldwide. Researchers found that people who used a sauna five to fifteen times per month reported significantly higher mental well-being scores compared to those who bathed less frequently. While this is observational data and doesn't prove causation, it aligns with the clinical findings and suggests a dose-response relationship — more frequent sauna use is associated with better reported mental health outcomes.
The Finnish Population Studies
Finland's long-running population health studies have also produced striking data on sauna use and mental health. One large-scale study found that men who used a sauna four to seven times per week were 65% less likely to be diagnosed with a psychotic disorder compared to those who used the sauna once per week or less. While psychosis and depression are different conditions, this finding underscores the broader neuroprotective potential of consistent heat exposure.
How Sauna Affects the Brain: The Biological Mechanisms
Understanding why sauna helps with depression requires looking at several overlapping biological pathways. No single mechanism explains the entire effect — rather, it's the combination of these responses working together that appears to produce the antidepressant and anxiolytic (anti-anxiety) benefits documented in clinical studies.
Cortisol Reduction and Stress Hormone Regulation
Cortisol is the body's primary stress hormone. While it serves essential functions in acute situations, chronically elevated cortisol — a hallmark of prolonged stress, anxiety, and depression — damages the brain over time, particularly the hippocampus, which is critical for memory and mood regulation.
Research has demonstrated that sauna sessions can significantly reduce cortisol levels. One study found that four rounds of sauna bathing (12 minutes each at 190–194°F with cold breaks in between) produced a statistically significant drop in serum cortisol from pre- to post-session. This reduction in cortisol activates the parasympathetic nervous system — the body's "rest and digest" mode — counteracting the chronic fight-or-flight state that characterizes anxiety disorders and stress-related depression.
Endorphin and Neurotransmitter Release
Heat stress triggers the release of beta-endorphins, the body's natural opioid peptides. These endorphins produce feelings of euphoria and relaxation — the "sauna high" that regular bathers describe. But the neurochemical effects extend beyond endorphins. Heat exposure also promotes the release of serotonin (often called the "happiness neurotransmitter" and the target of most antidepressant medications) and norepinephrine, which plays a key role in alertness, motivation, and emotional regulation.
This neurochemical cascade is remarkably similar to what happens during moderate-intensity exercise, which is itself one of the most well-documented non-pharmacological treatments for depression. For people who are unable to exercise due to physical limitations, chronic pain, or the fatigue and low motivation that depression itself causes, sauna bathing may offer an alternative route to some of the same neurochemical benefits.
Brain-Derived Neurotrophic Factor (BDNF)
BDNF is a protein that supports the survival, growth, and repair of brain cells. It's increasingly recognized as a key player in depression — studies consistently show that people with depression have lower levels of BDNF, and that effective treatments (including antidepressants, exercise, and psychotherapy) tend to raise BDNF levels. Research suggests that heat exposure stimulates BDNF production, which may help explain the lasting antidepressant effects observed in clinical sauna studies. By promoting neuroplasticity and brain cell repair, increased BDNF could address some of the underlying biological changes associated with depression rather than just masking symptoms.
Anti-Inflammatory Effects and Heat Shock Proteins
Chronic low-grade inflammation is now recognized as a contributing factor in depression. Elevated levels of pro-inflammatory markers like interleukin-6 (IL-6) and tumor necrosis factor-alpha (TNF-α) are commonly found in people with depressive disorders. Sauna exposure triggers the production of heat shock proteins (HSPs), which play a critical role in repairing damaged cells, reducing inflammation, and maintaining cellular health. Regular heat exposure also appears to shift the body's inflammatory profile over time, potentially reducing the systemic inflammation that feeds depressive symptoms.
The Body Temperature Hypothesis
One of the more fascinating theories behind sauna's antidepressant effects involves body temperature regulation. Researchers at UCSF have documented that people with depression tend to have slightly elevated resting body temperatures. The theory is that whole-body heating activates the body's cooling mechanisms — specifically, the thermoregulatory pathways that drive body temperature back down after heat exposure. This post-heating cooldown may be what produces the antidepressant effect, essentially "resetting" the body's temperature regulation system in a way that alleviates depressive symptoms. This would explain why the benefits of a single heat session can persist for weeks — the recalibration of thermoregulatory function takes time to revert.
Sauna for Anxiety and Chronic Stress
While depression gets most of the research attention, the evidence for sauna's effects on anxiety and chronic stress is equally compelling. The mechanisms overlap significantly: cortisol reduction, parasympathetic nervous system activation, endorphin release, and improved sleep all contribute to reduced anxiety symptoms.
One study surveying 45 men and women after a single sauna session found improvements across multiple dimensions of mood, including reductions in reported fatigue, depression, anxiety, hostility, and anger, alongside increases in feelings of vigor. The quiet, warm, enclosed environment of a sauna also naturally lends itself to mindfulness and meditative practices — two evidence-based techniques for managing anxiety. Many sauna users report that their sessions become a form of forced disconnection from screens, notifications, and the constant stimulation of modern life, which itself has therapeutic value.
For people dealing with workplace burnout or chronic life stress, the behavioral routine of regular sauna sessions also matters. In behavioral activation theory — a core component of depression treatment — simply establishing consistent, nurturing routines helps counteract the withdrawal and inactivity that perpetuate depressive cycles. A home sauna removes the barrier of needing to travel to a gym or spa, making it far easier to maintain the kind of consistent routine that produces cumulative mental health benefits.
Sauna and Sleep: The Mental Health Connection
Sleep disturbance is both a symptom and a driver of depression and anxiety. Difficulty falling asleep, staying asleep, or achieving restorative deep sleep worsens mood, impairs cognitive function, and erodes emotional resilience. This creates a vicious cycle where poor mental health disrupts sleep, and disrupted sleep further deteriorates mental health.
Sauna bathing addresses this cycle through two primary mechanisms. First, the deep relaxation and cortisol reduction that occur during and after a sauna session promote the physiological state necessary for sleep onset. Second, and more importantly, the post-sauna drop in core body temperature mimics the natural thermoregulatory decline that signals the brain to initiate sleep. When you exit a sauna and your body begins cooling, it triggers melatonin release and activates the same sleep-promoting pathways that the body uses at the end of the day.
Research has found that a single sauna session can increase the amount of deep sleep by up to 70%, with some participants reporting improved sleep quality lasting up to two nights after a single session. For people with depression who struggle with insomnia or unrestorative sleep, an evening sauna routine — finishing your session about 60 to 90 minutes before bed — can be one of the most effective non-pharmaceutical sleep interventions available.
Traditional vs. Infrared Sauna for Mental Health: Does It Matter?
A common question is whether one type of sauna is better than another for mental health benefits. The short answer is that both traditional Finnish saunas and infrared saunas have demonstrated benefits, and the best sauna for mental health is the one you'll actually use regularly.
Traditional saunas heat the air to 150–200°F, creating an intense environment that produces heavy sweating and a strong cardiovascular response. The heat is powerful, the ritualistic experience (water on rocks, steam, multi-round sessions with cold breaks) is deeply satisfying for many people, and the research base for traditional Finnish sauna bathing spans decades. If you enjoy the intensity of high heat and want the full sensory experience — especially when combined with cold plunge contrast therapy — a traditional sauna is an excellent choice.
Infrared saunas operate at lower air temperatures (typically 120–150°F) but heat the body directly through radiant energy. This makes them more comfortable for longer sessions and more accessible for people who find the extreme heat of traditional saunas overwhelming — including many people dealing with depression, anxiety, or fatigue, for whom an intense environment may feel like a barrier rather than a benefit. Notably, the UCSF and Janssen clinical trials both used infrared heating devices, meaning the most rigorous antidepressant evidence we have is specifically tied to infrared-based heat exposure.
Full spectrum infrared saunas that emit near, mid, and far infrared wavelengths offer the broadest therapeutic range, while hybrid models that combine a traditional heater with infrared panels give you maximum flexibility to switch between heating modes depending on your mood and energy level on any given day. You can explore the differences in more detail in our infrared vs. traditional sauna comparison guide.
Contrast Therapy: Combining Sauna with Cold Exposure for Mental Health
The practice of alternating between sauna heat and cold water immersion — known as contrast therapy — has deep roots in Nordic, Russian, and Japanese bathing traditions. Emerging research suggests this hot-cold cycling may amplify the mental health benefits of sauna use alone.
Cold water immersion triggers a sharp release of norepinephrine, a neurotransmitter directly involved in attention, mood regulation, and the stress response. One widely cited study found that cold water exposure can increase norepinephrine levels by 200–300%, producing improvements in alertness, mood, and emotional resilience. When combined with the endorphin release and cortisol reduction of sauna bathing, contrast therapy creates a powerful neurochemical environment that supports mental health on multiple fronts.
The practice also builds what researchers call "stress resilience" — by deliberately and repeatedly exposing yourself to controlled stressors (intense heat followed by intense cold), your nervous system becomes better adapted to handling stress in general. Over time, regular contrast therapy practitioners often report feeling calmer, more emotionally grounded, and better equipped to handle the daily stressors that contribute to anxiety and depression. Many Haven of Heat customers pair their sauna with a cold plunge to create a complete contrast therapy setup at home.
Building a Sauna Routine for Mental Health: Practical Recommendations
Based on the clinical literature and the habits of regular sauna bathers who report the greatest mental health benefits, here are practical guidelines for building a sauna routine that supports your psychological well-being.
Frequency
For meaningful mental health benefits, aim for two to four sessions per week as a baseline, with more frequent use associated with better outcomes. The Global Sauna Survey data showing the strongest mental well-being scores came from people bathing five to fifteen times per month. If you're using sauna primarily for mood and stress management, consistency matters more than session length or temperature — a moderate 15-minute session four times per week is likely more beneficial than a single intense 45-minute session once a week.
Duration and Temperature
For traditional saunas, sessions of 15 to 20 minutes per round at 150–185°F are a good target, with one to three rounds per session separated by cool-down breaks. For infrared saunas, sessions of 20 to 40 minutes at 120–150°F allow for comfortable, sustained heat exposure. The clinical trials that demonstrated antidepressant effects used protocols that raised core body temperature to approximately 101.3–101.5°F — you don't need to measure your core temperature at home, but the goal is to reach a point where you're sweating comfortably and consistently, not just sitting in mild warmth.
Timing
For sleep-related mental health benefits, schedule your sauna session 60 to 90 minutes before bedtime. This gives your body enough time to begin the post-session cooldown that triggers melatonin release and promotes deep sleep. Morning sessions can also be beneficial for boosting mood, energy, and alertness at the start of the day — endorphins and norepinephrine released during the session can set a positive tone that carries through for hours.
Hydration
Dehydration itself can worsen mood, cognitive function, and fatigue. Drink water before, during, and after every sauna session. Consider adding electrolytes, especially if you're doing longer sessions or combining sauna with cold plunge. This isn't optional — it's essential for getting the mental health benefits without the negative effects of fluid and mineral loss.
Mindfulness Integration
The sauna environment is naturally suited to mindfulness practice. Consider using your sessions for deep breathing exercises, body scanning, or simply practicing being present without screens or distractions. These practices have their own independent evidence base for reducing anxiety and depression, and combining them with the physiological benefits of heat exposure creates a powerful synergy.
Sauna and Seasonal Depression (SAD)
Seasonal affective disorder (SAD) affects an estimated 10 million Americans, with symptoms typically emerging in fall and winter as daylight hours decrease. While light therapy is the most established treatment for SAD, sauna bathing may offer additional support through several pathways.
The body temperature dysregulation associated with depression may be particularly pronounced in SAD, making heat therapy a logical complementary intervention. The social isolation that often accompanies winter months can be countered by making sauna part of a shared routine with family or friends — something that's far easier when you have a sauna at home. And for people who experience the lethargy and low motivation of SAD, the behavioral activation aspect of maintaining a regular sauna routine can help counteract withdrawal patterns even when the motivation to exercise or socialize is low.
If you live in a region with harsh winters, an indoor sauna kit provides year-round access regardless of weather conditions, while an outdoor sauna offers the additional benefit of fresh cold air as a natural cool-down between rounds — a form of mild contrast therapy that's especially invigorating during winter months.
Who Should Be Cautious: Safety Considerations
While sauna bathing is safe for most healthy adults, there are important situations where caution or medical clearance is warranted — particularly for people managing mental health conditions.
If you're taking psychiatric medications, consult your prescribing physician before starting a regular sauna routine. Some medications — including certain antidepressants, antipsychotics, and lithium — affect thermoregulation, sweating, or blood pressure in ways that may interact with heat exposure. This doesn't necessarily mean you can't use a sauna, but your doctor should be aware of and comfortable with the combination.
People with uncontrolled blood pressure, cardiovascular disease, or a history of fainting should get medical clearance before beginning sauna use. Pregnant individuals should avoid sauna bathing or follow strict guidelines provided by their healthcare provider. Anyone actively experiencing a mental health crisis should prioritize professional care — sauna is a complementary wellness tool, not a crisis intervention.
Alcohol and sauna are a dangerous combination. Never use a sauna while intoxicated. This is particularly important to mention in the context of mental health because alcohol is frequently used as self-medication for depression and anxiety, and combining it with heat exposure significantly increases the risk of dehydration, dangerous drops in blood pressure, and cardiac events.
What Sauna Is — and What It Isn't — for Mental Health
It's worth being clear about what the evidence supports and where its limits are. Sauna bathing is not a replacement for professional mental health treatment. It is not a substitute for therapy, psychiatric medication, or crisis intervention. If you're experiencing symptoms of major depression, anxiety disorder, or any other mental health condition, seeking professional care should be your first step.
What sauna is, based on the current evidence, is a promising complementary tool — something that can be added to an existing treatment plan to potentially enhance outcomes, improve quality of life, and provide a daily practice that supports emotional regulation, sleep, and stress resilience. The research is still young, with small sample sizes and a need for larger randomized controlled trials, but the direction of the evidence is consistently positive and the biological mechanisms are well-established.
For many people, the appeal of sauna as a mental health support tool is precisely its simplicity and sustainability. Unlike exercise, it doesn't require physical exertion that feels impossible when depression has sapped your energy. Unlike medication, it has essentially no side effects when used properly. And unlike therapy appointments that happen once a week, a home sauna is available every single day — which matters enormously for a practice whose benefits are dose-dependent and cumulative.
Getting Started: Choosing a Sauna for Mental Health and Wellness
If the research in this article resonates with you and you're considering adding sauna to your mental health toolkit, the most important factor in choosing a sauna is selecting one that fits your life well enough that you'll use it consistently. A few things to consider:
If you want the lowest barrier to entry and the most accessible daily experience, an infrared sauna is hard to beat. Most models plug into a standard 120V household outlet, require no plumbing or ventilation modifications, heat up in 15 to 20 minutes, and operate at gentler temperatures that are comfortable for longer sessions. They also produce the type of heat most closely aligned with the clinical depression research.
If you want the richest sensory experience and plan to incorporate contrast therapy (hot sauna rounds alternated with cold plunge immersion), a traditional Finnish sauna provides the intense heat, steam, and ritual that make the practice deeply rewarding over months and years. Complete DIY sauna room kits and pre-configured sauna packages make it straightforward to build a traditional setup at home.
If you want maximum flexibility, hybrid saunas that combine a traditional electric heater with built-in infrared panels let you switch between heating modes or run both simultaneously. On a high-energy day, crank the traditional heater and do an intense multi-round session with cold breaks. On a low-energy day when depression has you dragging, switch to the infrared panels for a gentle 30-minute session that still delivers meaningful heat exposure.
Whatever you choose, the goal is the same: consistent, accessible heat exposure that becomes a sustainable part of your daily or weekly wellness routine. Browse our full sauna collection or reach out to our team at (360) 233-2867 — we're happy to help you find the right fit for your space, budget, and wellness goals.
References
- Janssen, C.W., et al. "Whole-Body Hyperthermia for the Treatment of Major Depressive Disorder: A Randomized Clinical Trial." JAMA Psychiatry, vol. 73, no. 8, 2016, pp. 789–795.
- Mason, A.E., et al. "Feasibility and acceptability of an integrated mind-body intervention for depression: whole-body hyperthermia (WBH) and cognitive behavioral therapy (CBT)." International Journal of Hyperthermia, vol. 41, no. 1, 2024.
- Masuda, A., et al. "The effects of repeated thermal therapy for patients with chronic pain." Psychotherapy and Psychosomatics, vol. 74, no. 5, 2005, pp. 288–294.
- Hussain, J.N., et al. "A hot topic for health: Results of the Global Sauna Survey." Complementary Therapies in Medicine, vol. 44, 2019, pp. 223–234.
- Podstawski, R., et al. "Endocrine Effects of Repeated Hot Thermal Stress and Cold Water Immersion in Young Adult Men." American Journal of Men's Health, vol. 15, no. 3, 2021.
- Laukkanen, T., et al. "Sauna bathing and risk of psychotic disorders: a prospective cohort study." Medical Principles and Practice, vol. 27, no. 6, 2018, pp. 562–569.
If you or someone you know is experiencing a mental health crisis, please contact the 988 Suicide and Crisis Lifeline by calling or texting 988, or reach out to the Crisis Text Line by texting HOME to 741741. These services are free and confidential.
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