10 Evidence-Based Benefits of Sauna:  Perfect for Colorado

By Amy Smith | South Table Sheds | Registered Nurse

As a registered nurse, I've spent years reviewing medical research and helping patients understand their health conditions. When we decided to expand South Table Sheds beyond our greenhouses to include outdoor saunas, it wasn't a random decision.  It was driven by the compelling research on the benefits of a sauna. What I found impressed me: decades of rigorous studies, particularly from Finland where sauna bathing is woven into daily life, showing real, measurable health improvements.

Here in Colorado, where we contend with dry air, high altitude, active lifestyles, and long winters, an outdoor sauna is a wellness tool backed by science. Let me walk you through the ten most compelling, research-supported benefits of a sauna.

1. Cardiovascular Health & Longevity

Perhaps the most robust body of sauna research comes from cardiovascular studies. The landmark Kuopio Ischemic Heart Disease Risk Factor Study followed over 2,300 Finnish men for 20+ years and found striking results: those who used a sauna 4-7 times per week had significantly lower rates of cardiovascular mortality compared to those who used one just once weekly.

Regular sauna bathing appears to improve cardiovascular function through several mechanisms: improved endothelium-dependent dilatation, reduced arterial stiffness, beneficial changes in circulating lipid profiles, and lowering of systemic blood pressure. A 2022 randomized controlled trial published in the American Journal of Physiology found that adding just 15 minutes of post-exercise sauna bathing enhanced cardiorespiratory fitness and reduced systolic blood pressure more than exercise alone.

The Research Says: Harvard Health notes that the cardiovascular effects of sauna "lowers blood pressure, and there is every reason to believe that its effects are good for blood vessels." For Coloradans maintaining active lifestyles at altitude, supporting cardiovascular health is essential.

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2. Stress Relief & Mental Health Support

Modern life brings chronic stress, and research shows sauna bathing can be a powerful antidote. Multiple studies demonstrate that regular sauna use lowers cortisol (your body's primary stress hormone) while promoting the release of endorphins and beta-endorphins—your brain's natural "feel-good" chemicals.

A fascinating Finnish study from the KIHD cohort found a strong inverse association between sauna frequency and the risk of psychotic disorders. Researchers theorize that the relaxation, social connection, and hormonal regulation associated with regular sauna bathing may provide protective mental health effects over time.

Colorado Connection: After a demanding week of work, family, and our many outdoor pursuits, stepping into the warmth of a sauna provides both physiological stress relief and a forced pause from screens and distractions. The Global Sauna Survey found relaxation and stress reduction were the top motivations for sauna bathing worldwide.

3. Better Sleep Quality

Sleep problems affect nearly 40% of adults, and the research on sauna and sleep is compelling. In the Global Sauna Survey, 83.5% of respondents reported sleep benefits after sauna use. But there's science behind those subjective reports.

When you exit a sauna, your core body temperature drops, which naturally signals your brain that it's time to sleep. This mimics the natural temperature decline our bodies experience before bedtime. Early Finnish research found deep sleep increased significantly after sauna use. More recent studies show that timing your sauna session 2-3 hours before bed can improve sleep efficiency by 15-25%.

Why It Matters at Altitude: Many Colorado residents and visitors struggle with sleep at elevation. Sauna's natural sleep-promoting effects, working with your body's own temperature regulation, offer a drug-free approach to better rest.

4. Athletic Recovery & Performance

Colorado's outdoor culture means many of us are pushing our bodies through hiking, skiing, cycling, and more. Research increasingly supports sauna as a valuable recovery tool for athletes of all levels.

A study published in PMC found that a single post-exercise sauna session "attenuated the drop in explosive performance and decreased subjective muscle soreness after resistance training." Athletes reported better perceived recovery and improved readiness to train again.

The mechanisms include increased blood flow to muscles, enhanced delivery of oxygen and nutrients to tissues, and heat shock protein production that supports cellular repair. A 2007 study found post-exercise sauna bathing enhanced endurance performance in distance runners, correlating with increases in plasma volume and total blood volume.

Performance Note: Research suggests sauna use may provide some cross-adaptation benefits for altitude acclimatization through plasma volume expansion, relevant for Colorado athletes training at elevation.

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5. Immune System Support

Want to make it through Colorado's cold and flu season healthier? Research suggests regular sauna bathing may help. A clinical trial published in the Annals of Medicine found significantly fewer episodes of common colds in sauna users compared to controls, with the protective effect particularly strong after three months of consistent use.

A 2017 Finnish study found that men who used a sauna 2-3 times per week were 28% less likely to develop pneumonia compared to those who used it once a week or less. Those using saunas 4+ times weekly saw a 37% lower risk.

The Science: Heat exposure increases white blood cell counts, stimulates heat shock proteins that have been shown to inhibit viral activity, and activates the innate immune system. One Polish study found a single 30-minute sauna session led to significant increases in white blood cells, particularly monocytes and neutrophils—your first line of defense against pathogens.

6. Pain Relief for Chronic Conditions, Including Low Back Pain

As a nurse, I've seen how chronic pain impacts quality of life. The research on sauna therapy for pain management is encouraging, particularly for conditions like arthritis, fibromyalgia, and chronic low back pain, one of the most common complaints I hear from patients.

Low Back Pain Research: A 2019 study published in Anesthesia and Pain Medicine specifically examined dry sauna therapy for chronic low back pain. Thirty-seven patients underwent 15-minute sessions at 90°C, twice daily for five consecutive days. The results were significant: both pain scores and Oswestry Disability Index scores were significantly reduced (P < 0.001), and 70% of participants reported successful treatment outcomes. No adverse effects were observed. The researchers concluded that "dry sauna therapy may be useful to improve quality of life and reduce pain in patients with low back pain."

For arthritis, a pilot study in Clinical Rheumatology found that patients with rheumatoid arthritis and ankylosing spondylitis experienced clinically significant improvements in pain and stiffness during and after sauna sessions, with no adverse effects on disease activity. Interview studies found 40-70% of patients with rheumatic disease reported sauna bathing alleviated pain and improved joint mobility.

For fibromyalgia specifically, a 12-week program combining sauna therapy with underwater exercise showed patients experienced 31-77% reductions in pain and symptoms that remained relatively stable during a 6-month follow-up period.

How It Works: Heat therapy increases blood circulation, relaxes muscles, and triggers endorphin release. The warmth penetrates joints and soft tissues, providing relief that many medications cannot match without side effects. For back pain specifically, the muscle relaxation can help interrupt the pain-tension cycle that often keeps chronic back pain lingering.

7. Respiratory Health Benefits

The warm, humid air of a sauna can provide temporary relief for respiratory conditions. Research shows sauna bathing may benefit people with asthma, chronic bronchitis, and allergic rhinitis by improving pulmonary function and clearing airways.

Finnish research found that frequent sauna use was associated with a 41% reduced risk of significant respiratory diseases. The heat helps loosen mucus, moistens nasal passages, and may reduce chronic inflammation throughout the respiratory system.

For Colorado's Dry Climate: Our arid mountain air can be tough on respiratory systems. The moist heat of a sauna session provides a welcome respite, helping to hydrate airways and support respiratory comfort during our dry winters.

8. Skin Health & Circulation

When you sit in a sauna, blood flow to your skin increases dramatically as your body works to cool itself. This enhanced circulation delivers oxygen and nutrients to skin cells while the sweating process helps unclog pores by softening and loosening trapped oil and debris.

Research published in Mayo Clinic Proceedings found that regular sauna use may help maintain skin hydration and texture over time. A systematic review noted that sauna bathing may improve skin moisture barrier properties—particularly valuable in Colorado's dry climate where skin hydration is an ongoing challenge.

Important Note: Always shower after your sauna session to rinse away sweat and loosened debris, and follow up with a good moisturizer while your pores are still open and receptive.

9. Support for the Body's Natural Detoxification

Your liver and kidneys are your body's primary detoxification organs, and no amount of sweating replaces their function. However, research does suggest that sweat can serve as an additional excretion pathway for certain compounds.

Studies have found that sweat can contain heavy metals such as arsenic, cadmium, lead, and mercury, with excretion rates sometimes matching or exceeding urinary routes. Research has also detected compounds like bisphenol-A (BPA), phthalates, and certain pesticide residues in sweat.

The Honest Assessment: While this research is intriguing, the concentrations detected are quite low, and more research is needed to determine if sauna-induced sweating makes a meaningful difference to overall body burden. Think of it as potentially supporting, not replacing, your body's natural detoxification systems.

10. Brain Health & Cognitive Protection

Perhaps one of the most exciting areas of sauna research involves brain health. Finnish studies have found associations between frequent sauna use and reduced risk of dementia and Alzheimer's disease.

The mechanisms may involve heat shock proteins, which help maintain cellular health and protect neurons from oxidative stress. Sauna use also increases brain-derived neurotrophic factor (BDNF), a protein critical for neuroplasticity and resilience against stress. Additionally, the cardiovascular benefits of a sauna bath support brain health, since good blood flow to the brain is essential for cognitive function.

Long-Term Thinking: While more research is needed to establish direct causation, the combination of cardiovascular benefits, stress reduction, improved sleep, and cellular protection suggests that regular sauna use may be a lifestyle factor worth incorporating for long-term brain health.

Bringing Finnish Sauna Tradition to Your Colorado Backyard

At South Table Sheds, we've partnered with Redwood Outdoors to bring authentic Finnish saunas to Colorado. Each sauna in our collection features premium Harvia heaters, the gold standard in sauna technology, and arrives complete with sauna rocks, weather protection, and thoughtful extras like felt hats and doormats.

Our outdoor saunas are built with solid wood construction designed to handle Colorado's climate, from dry summers to snowy winters. Whether you're looking for a compact 2-person Duo for quiet personal wellness sessions, a classic 6-person Barrel Sauna for family use, or the spacious 4-person Cabin sauna for entertaining, we ship throughout the continental US with everything you need included.

Local Assembly Services: For customers in the Denver metro area, including Boulder, Arvada, Lakewood, Golden, Colorado Springs, and surrounding areas, Phil brings 17 years of construction experience to every installation, ensuring your sauna is properly leveled, sealed, and ready for its first session.

Ready to Experience the Benefits?

Browse our complete collection of outdoor saunas and find the perfect fit for your wellness routine, your backyard, and your budget. Have questions about which sauna is right for your needs? Contact us at 720-656-7313, we're happy to help you navigate the options.

Shop Outdoor Saunas: southtablesheds.com/collections/outdoor-saunas

Research References

Key studies referenced in this article:

• Laukkanen JA, et al. "Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence." Mayo Clinic Proceedings, 2018.

• Kunutsor SK, et al. "Sauna bathing is associated with reduced cardiovascular mortality." PMC, 2018.

• Hussain J & Cohen M. "Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review." Evidence-Based Complementary and Alternative Medicine, 2018.

• Hussain JN, et al. "A hot topic for health: Results of the Global Sauna Survey." Complementary Therapies in Medicine, 2019.

• Cho EH, et al. "Dry sauna therapy is beneficial for patients with low back pain." Anesthesia and Pain Medicine, 2019.

• Ernst E, et al. "Regular sauna bathing and the incidence of common colds." Annals of Medicine, 1990.

• Oosterveld FG, et al. "Infrared sauna in patients with rheumatoid arthritis and ankylosing spondylitis." Clinical Rheumatology, 2008.

• Mero A, et al. "Effects of far-infrared sauna bathing on recovery from strength and endurance training sessions." SpringerPlus, 2015.

• American Journal of Physiology. "Effects of regular sauna bathing in conjunction with exercise on cardiovascular function." 2022.

Medical Disclaimer: This article is for informational purposes only and is not intended as medical advice. If you have cardiovascular conditions, are pregnant, take medications that affect blood pressure or heart rate, or have other health concerns, please consult your healthcare provider before beginning sauna use. Always listen to your body, stay hydrated, and limit initial sessions to 15-20 minutes.