A sauna is a small room or house designed for dry or wet heat sessions. The Finnish word ‘sauna’ refers to a room built specifically for the purpose of bathing in dry heat. Saunas have been an integral part of Finnish culture for over 2000 years. Many other cultures around the world also utilize saunas, including people in Russia, the Baltics, and Scandinavia.
In the past several decades, saunas have become increasingly popular in countries like the United States, Canada, and Australia. More people are installing saunas in their homes for recreational use and purported health benefits. However, there are some safety concerns to consider before installing a sauna in your house. This article will explore the pros and cons of home saunas, covering topics like:
- Different types of home saunas
- Health benefits and risks of sauna use
- Safety considerations for home sauna design and use
- Proper sauna etiquette
- Costs of installing and maintaining a home sauna
Reading through the information below will help you make an informed decision about whether having a home sauna makes sense for you and how to use it safely if you decide to install one.
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Types of Home Saunas
There are a few different types of saunas that can be installed in a residential setting:
Conventional Saunas
This is the most traditional and commonly used type of sauna. Conventional saunas are made up of a wood-paneled room with a heat source called a kiuas. This is a type of wood-burning stove made specifically for saunas. The kiuas heats up stones surrounding it, which then radiate dry heat into the sauna room. Conventional saunas typically maintain temperatures between 150-200°F.
Infrared Saunas
Infrared saunas use infrared lamps or panels to emit infrared radiation which is absorbed by the body. This creates a warming effect without heating the surrounding air. Infrared saunas operate at lower temperatures compared to conventional saunas, usually ranging from 100-150°F. The warming sensation in an infrared sauna penetrates deeper into the body.
Steam Rooms
Steam rooms are sometimes referred to as “steam saunas”, but they operate differently than true saunas. Steam rooms contain a steam generator that releases warm, moist heat. The humidity level in the room is very high, usually around 100%. Temperatures are cooler than in dry saunas, ranging from 100-115°F.
Health Benefits of Sauna Use
There are potentially quite a few health benefits associated with regular sauna use. However, more high-quality research is still needed to confirm some of these proposed benefits. Here’s an overview of what the existing research says:
Cardiovascular Health
Several studies have found associations between sauna use and improved cardiovascular function. When the body heats up, the heart rate increases similarly to when exercising. Frequent saunas may help maintain the elasticity of blood vessels and improve circulation. Over time, this is thought to lower blood pressure and the risk of cardiovascular disease.
Reduced Risk of Dementia
Some research links regular sauna use with a lower risk of developing cognitive impairment and dementia later in life. One study found people who used saunas 4-7 times per week had a 65% lower risk of developing dementia compared to those who only used a sauna once per week. More studies are needed to understand this potential connection.
Stress Relief
The heat from saunas raises core body temperature. This provides physical relaxation of muscles similar to getting a deep tissue massage. Using a sauna may also promote psychological relaxation due to the calming, meditative environment. This stress-relieving effect may lead to improvements in mood and mental health.
Temporary Relief of Cold/Flu Symptoms
Sitting in a sauna can provide temporary relief of congestion, coughing, and sore throat pain associated with colds and flu. However the dehydrating effect of saunas may worsen some symptoms if fluids aren’t replaced.
Improved Sleep
Research indicates using a sauna in the evening may lead to faster sleep onset, increased slow-wave sleep, and more time spent in the deepest sleep stages. This is likely due to sauna-induced increases in body temperature that later drop post-sauna, signalling the brain that it’s time for bed.
Potential Risks of Sauna Use
While saunas can certainly provide many benefits, there are also some potential risks, especially for those with certain medical conditions. Some concerns include:
- Dehydration – Drinking fluids before, during and after sauna use is vital to counteracting dehydration.
- Heat exhaustion – Using a sauna too frequently or for too long can cause dangerous overheating.
- Low blood pressure – The combination of heat stress and dehydration may cause blood pressure to drop too low.
- Irregular heart rhythms (arrhythmias) – Saunas may trigger abnormal heart rhythms in those with underlying heart conditions.
- Heat stroke – This dangerous rise in core temperature can occur if proper precautions aren’t taken.
Those with health problems like cardiovascular disease, diabetes, multiple sclerosis, high blood pressure, or those taking medications that impair thermoregulation should consult their doctor before using a sauna.
Safety Considerations for Home Saunas
Installing and using a home sauna safely comes down to proper design, construction, maintenance, and smart usage habits. Here are some key safety tips:
Sauna Design
- Choose child-safe doors that can be opened from the inside and have windows for visibility inside.
- Ensure proper insulation and humidity protection in the walls, ceiling and floor.
- Install adjustable ventilation to control air circulation and temperature.
- Choose moisture-resistant flooring, walls and ceiling materials.
- Locate electrical components away from potential water contact.
- Include a timer so the sauna will shut off after a set duration.
Sauna Construction
- Hire experienced professionals to install the sauna safely.
- Ensure all wiring and electrical work is up to code.
- Test safety features after installation.
- Post safety precautions like maximum capacity and warnings.
Sauna Maintenance
- Clean and disinfect benches, floors, walls regularly.
- Remove debris from vents and fans.
- Repair any damaged materials right away.
- Check for proper functioning of heaters, thermostats, timers.
- Ensure good airflow and ventilation.
Sauna Usage Habits
- Start with short sessions of 5-10 minutes and work up gradually.
- Listen to your body – end the session if you feel ill, dizzy or uncomfortable.
- Take a cool shower afterward to lower body temperature.
- Allow time to rest and rehydrate after each sauna.
- Avoid alcohol before or during sauna use.
- Consult a doctor if you have medical concerns.
Proper Sauna Etiquette
If you’ll be using your home sauna with other family or friends, keep these sauna etiquette tips in mind:
- Shower before entering the sauna – rinse off any lotions, perfumes or dirt on your body.
- Sit on a towel – don’t sit directly on the benches with bare skin.
- Avoid wearing swimsuits or exercise clothes dripping with chlorine.
- Keep conversation volume low to maintain a peaceful atmosphere.
- Avoid shaving, exfoliating, or applying beauty products while inside the sauna.
- Keep the door closed and don’t repeatedly enter and exit.
- Respect people’s personal space inside the small room.
Cost of Home Saunas
Installing a sauna in your home represents a significant investment. Costs vary based on the type and size of the sauna:
Prefabricated Sauna Kits
Prefab kits make sauna installation more DIY-friendly. Kits range from $1,500-$5,000 depending on size and materials. You’ll need to account for added costs of construction, electrical work and shipping.
Custom-Built Saunas
For a tailored sauna designed for your space, expect to pay $5,000-$15,000 or more depending on the size, materials, electrical work needed, and additional custom features. Hiring a contractor is recommended over attempting to build a fully custom sauna yourself.
Operating Costs
Operating a sauna year-round also results in added utility costs for heating elements and water. For a typical residential infrared sauna used 3 times per week, electricity costs are estimated around $200 per year.
Maintenance
Proper cleaning, testing of safety features, repairs and replacements of parts like heaters or humidifiers should be budgeted for as well. These maintenance costs can range from $100-$500 per year.
Conclusion
Saunas can be a great way to relax and purportedly provide various health benefits. However, improper installation, construction, maintenance, or usage habits can lead to safety issues or accidents. Carefully considering the risks and costs associated with installing a home sauna will help you determine if the benefits outweigh the required precautions for your situation. For most people who are able to take the necessary safety measures, using a sauna a few times per week represents minimal risk and can be an enjoyable part of a healthy lifestyle. Just be sure to consult your doctor before starting, especially if you have any medical concerns.