How Sauna Sessions Support Recovery, Mood and Metabolic Health

Your daily sweat ritual might be doing more than you think. 

Far from being a feel-good indulgence, heat therapy has real physiological benefits: from improved circulation to better sleep. 

Here’s our deep dive into how consistent sauna use can transform the way your body performs and repairs.

The science of sauna

When your body warms up, it responds by increasing circulation, opening up the skin’s blood vessels, and stimulating a cascade of hormonal and cellular activity. Think of it as passive cardio, recovery and nervous system reset – all in one.

At PeakMe, we believe rituals like this shouldn’t feel like a chore or require a gym membership. They should feel like an investment in your long-term vitality. Let’s unpack the research-backed benefits of heat exposure, and why your body could benefit from it more than you realise.

1. Circulation and heart health

As your core temperature rises in the sauna, your blood vessels dilate in a process called vasodilation. This improves blood flow to the skin and muscles, lowers blood pressure and reduces the heart’s workload – a mechanism shown to support cardiovascular health and reduce the risk of heart disease over time¹.

In one study published in JAMA Internal Medicine, researchers found that frequent sauna use (4–7 sessions per week) was associated with a significantly lower risk of fatal cardiovascular events compared to those who used it once weekly¹.

Fun fact: A single sauna session can increase heart rate to 100–150 bpm, mimicking moderate-intensity exercise.

2. Natural detox pathways

You don’t need to do a juice cleanse to detox. The body already has its own powerful mechanisms, and sweating is one of them. Heat exposure activates sweat glands, which help eliminate toxins like heavy metals and BPA² – substances commonly absorbed through modern life.

Regular sauna use has been shown to support this detox process while improving skin health, hydration regulation, and even supporting kidney function³.

3. Recovery and pain relief

Athletes, physical therapists and even chronic pain sufferers have long relied on heat therapy for a reason. Sauna heat penetrates deep into muscles and connective tissues, helping to relax tension, soothe soreness and support tissue repair.

Research suggests that post-exercise sauna sessions may improve muscle performance and reduce perceived muscle soreness⁴. This makes them an excellent recovery companion when paired with active training days or your PeakMe Flow ice bath.

Pro tip: Alternate between hot and cold exposure for a full contrast therapy experience. Learn more in our blog The Truth About Ice Baths. 

4. Immune system resilience

Feeling run down? Regular heat therapy might support your immune defence. Sauna exposure can stimulate the production of white blood cells, which help the body fight off pathogens.

In one randomised controlled trial, sauna users showed fewer episodes of the common cold compared to non-users⁵ – likely due to increased immune surveillance, better sleep and reduced stress hormone levels.

5. Brain chemistry and stress relief

The post-sauna bliss you feel? That’s your endorphins talking. Studies show that heat exposure increases endorphins and dopamine – chemicals that regulate pleasure, motivation and mood⁶. It can also lower cortisol, the body’s main stress hormone⁷.

In clinical settings, infrared saunas have been explored as a complementary treatment for depression, with early evidence showing reduced symptoms after consistent use⁸.

For deeper insight into nervous system regulation, read The Cold Exposure Breakdown.

6. Better sleep quality

After a sauna, your body temperature drops as it cools, mimicking the natural dip that occurs before sleep. This helps signal to your brain that it's time to rest. That’s why so many sauna users report deeper, more restful sleep.

Increased melatonin production and parasympathetic activation also contribute to that peaceful, heavy-limbed feeling⁹ – making saunas a powerful tool in your wind-down routine.

Your at-home sauna ritual

The PeakMe Retreat Home Steam Sauna was designed to bring the therapeutic benefits of heat into your daily rhythm, minus the spa membership or bulky timber cabin. Compact, collapsible and built for modern spaces, it fits your lifestyle without compromise.

Pair it with cold exposure or use it as part of your wind-down ritual – it's your daily cue to slow down, show up and breathe deeper. Explore the PeakMe Retreat Sauna.

Join the PeakMe community

Want more wellness rituals that go deeper than the surface? Follow us on Instagram @peakme.au for weekly tips, recovery hacks and real stories from our community.

Be the first to know about new releases, recovery giveaways and exclusive offers when you join The Pulse.

References

1. Laukkanen, T., Kunutsor, S., Kauhanen, J., & Laukkanen, J. A. (2015). Sauna bathing is inversely associated with dementia and Alzheimer’s disease in middle-aged Finnish men. Age and Ageing, 46(2), 245–249. https://doi.org/10.1093/ageing/afw212

2. Genuis, S. J., Birkholz, D., Rodushkin, I., & Beesoon, S. (2011). Blood, urine, and sweat (BUS) study: Monitoring and elimination of bioaccumulated toxic elements. Archives of Environmental Contamination and Toxicology, 61(2), 344–357. https://doi.org/10.1007/s00244-010-9611-5

3. Crinnion, W. J. (2011). Sauna as a valuable clinical tool for cardiovascular, autoimmune, toxicant-induced and other chronic health problems. Alternative Medicine Review, 16(3), 215–225.

4. Scoon, G. S., Hopkins, W. G., Mayhew, S., & Cotter, J. D. (2007). Effect of post-exercise sauna bathing on the endurance performance of competitive male runners. Journal of Science and Medicine in Sport, 10(4), 259–262. https://doi.org/10.1016/j.jsams.2006.06.009

5. Ernst, E., & Pecho, E. (1990). Regular sauna bathing and the incidence of common colds. Annals of Medicine, 22(4), 225–227. https://pubmed.ncbi.nlm.nih.gov/2248758/ 

6. Haghgoo, H. A., et al. (2015). Effects of sauna-induced hyperthermia on plasma catecholamines and cortisol levels. Physiology and Pharmacology, 18(2), 179–184.

7. Biro, S., Masuda, A., Kihara, T., & Tei, C. (2003). Clinical implications of thermal therapy in lifestyle-related diseases. Experimental Biology and Medicine, 228(10), 1245–1249.

8. Janssen, C. W., et al. (2016). Whole-body hyperthermia for the treatment of major depressive disorder: a randomized clinical trial. JAMA Psychiatry, 73(8), 789–795. https://doi.org/10.1001/jamapsychiatry.2016.1031

9. Haghayegh, S., et al. (2019). Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis. Sleep Medicine Reviews, 46, 124–135.

   https://doi.org/10.1016/j.smrv.2019.04.008