Explore Types of Spa Saunas and the Myriad Benefits for Body and Mind

Saunas have been a part of human wellness traditions for centuries. From the traditional Finnish sauna to modern infrared options, these heated spaces are designed to promote relaxation, rejuvenation, and social connection.

A spa sauna refers to a sauna found in a spa or wellness facility, designed to provide a therapeutic environment for individuals looking to improve physical and mental well-being. Unlike home saunas, spa saunas are often larger, offer more types of heat sources, and sometimes include complementary treatments like aromatherapy and chromotherapy (light therapy).

The growing focus on holistic health has led to a renewed interest in sauna therapy worldwide. People increasingly seek ways to manage stress, detoxify their bodies, and maintain mental balance — and saunas play a significant role in this journey.

Why Saunas Matter Today

Addressing Modern Lifestyle Challenges

Today’s fast-paced lifestyle, marked by long work hours, digital overload, and high stress levels, has made it difficult for many people to find moments of calm. Saunas offer a safe, natural way to disconnect, relax muscles, and clear the mind.

Who Benefits from Saunas?

Office workers and busy professionals: Benefit from muscle relaxation and mental rejuvenation.

Athletes and fitness enthusiasts: Use saunas to recover faster and improve circulation.

Elderly individuals: May find relief from joint stiffness and mild pain (with physician guidance).

Anyone dealing with chronic stress: Enjoys improved mood and better sleep quality.

Common Problems Addressed

Muscle tension and soreness: Heat promotes blood flow and soothes tight muscles.

Skin health issues: Sweating can help clear pores.

Sleep disturbances: Relaxation from a sauna session often leads to deeper, more restful sleep.

Mental fatigue: Quiet sauna sessions can help reduce anxiety and improve focus.

Recent Trends and Updates

New Types of Saunas

Over the past year, spa facilities worldwide have introduced innovative sauna types to cater to diverse preferences:

Infrared saunas: Unlike traditional saunas, which heat the air, infrared saunas use light to heat the body directly. They operate at lower temperatures (usually 120–140°F or 49–60°C) and have grown in popularity due to their gentle yet deep-penetrating warmth.

Salt saunas: Infused with Himalayan salt, these saunas combine dry heat with the purported benefits of salt inhalation, which may support respiratory health.

Steam saunas (steam rooms): Use moist heat instead of dry heat, providing high humidity that benefits skin hydration and may help ease sinus congestion.

Herbal saunas: Incorporate essential oils or natural herbs like eucalyptus or lavender, offering additional aromatherapy benefits.

many spas also began offering multisensory sauna experiences, combining sound therapy, mood lighting, and scent diffusion to create immersive wellness environments.

Increased Awareness of Mental Health

During and after the COVID-19 pandemic, there has been a global emphasis on mental health. As of 2024, more people are turning to saunas not only for physical relaxation but also as part of mental wellness routines.

A 2024 survey by the Global Wellness Institute showed that over 40% of respondents considered saunas an important part of their mental health self-care plan, highlighting the shift in perception.

Eco-Friendly Designs

Recent innovations include energy-efficient sauna heaters and the use of sustainable building materials, addressing environmental concerns. In 2025, several European spa chains introduced "green saunas" with lower energy consumption and minimal water use.

Regulatory Considerations

Health and Safety Standards

Most countries have regulations to ensure saunas operate safely. These include:

Temperature limits: Generally, saunas are recommended to operate between 150–195°F (65–90°C) for traditional types and lower for infrared.

Hygiene protocols: Spa saunas must maintain strict cleaning schedules and provide proper ventilation.

User guidelines: Many facilities require guests to limit sessions to 15–20 minutes and advise against using saunas while intoxicated or after heavy meals.

Building and Installation Codes

In many regions, commercial spa saunas must comply with local construction codes regarding fire safety, electrical installations, and accessibility. For example, in the U.S., the National Electrical Code (NEC) outlines specific safety requirements for sauna heating equipment.

Licensing and Staff Training

Spa facilities offering sauna services often need licenses and are required to employ staff trained in basic health and safety, first aid, and customer care. In some European countries, such as Germany and Finland, sauna culture is so ingrained that operators follow detailed best-practice guidelines.

Government Support for Wellness

Some governments promote wellness tourism, which includes spa saunas, through funding or tax incentives. For instance:

Country	Policy	Description
Japan	"Health Tourism Promotion Act" (2023)	Encourages wellness facilities, including saunas.
Finland	National support for sauna culture	Recognized as part of UNESCO cultural heritage.
South Korea	Spa industry revitalization programs	Offers financial support for spa modernization.

ools and Resources

Apps for Sauna Scheduling and Monitoring

SaunaMe: Helps users track sauna sessions, monitor time, and manage cooldown breaks.

Mindbody: Popular app for booking spa and wellness appointments, including sauna sessions.

SaunaTimer: Simple app with customizable timers and safety reminders.

Wellness and Safety Guidelines

International Sauna Association (ISA): Provides global safety and usage guidelines.

Global Wellness Institute: Offers research on wellness trends and sauna benefits.

American Sauna Society: Focuses on sauna traditions, best practices, and public education.

Health Tracking Tools

Wearable devices (e.g., Fitbit, Garmin, Apple Watch) can track heart rate and body temperature during sauna sessions, helping users stay within safe limits.

Informational Resources

Books like The Sauna: A Complete Guide to the Construction, Use, and Benefits of the Finnish Bath.

Online communities and forums (e.g., Reddit’s r/sauna) where users share experiences, tips, and recommendations.

Frequently Asked Questions

What are the main types of saunas found in spas?

The most common types include traditional dry saunas (Finnish style), infrared saunas, steam rooms, salt saunas, and herbal saunas. Each type uses different heat sources and offers unique experiences.

Are saunas safe for everyone?

Generally, saunas are safe for healthy adults. However, individuals with certain medical conditions (e.g., heart problems, low blood pressure, pregnancy) should consult their doctor before using saunas.

How long should I stay in a sauna?

Most experts recommend limiting sessions to 15–20 minutes, followed by a cooling-down period. Overstaying can lead to dehydration or overheating.

Can sauna use help with weight loss?

While saunas can cause temporary water weight loss through sweating, they should not be considered a method for long-term weight loss. Healthy diet and exercise remain the most effective approaches.

What should I do after using a sauna?

It is important to rehydrate with water, rest, and, if possible, take a cool shower to help close the pores and refresh the body. Many people also enjoy a short relaxation period after their session.

Table: Sauna Types and Their Key Characteristics

Type	Heat Source	Temperature Range	Humidity Level	Typical Benefits
Finnish Sauna	Electric/Wood stove	150–195°F (65–90°C)	Low humidity	Muscle relaxation, detox
Infrared Sauna	Infrared heaters	120–140°F (49–60°C)	Very low humidity	Deep tissue heat, gentle
Steam Sauna	Steam generator	110–120°F (43–49°C)	High humidity	Skin hydration, sinus relief
Salt Sauna	Dry heat + salt	130–160°F (55–70°C)	Low to medium	Respiratory support, skin
Herbal Sauna	Dry heat + herbs	130–160°F (55–70°C)	Medium humidity	Aromatherapy, relaxation

Conclusion

Saunas have a rich history and continue to play a meaningful role in promoting health and relaxation worldwide. From traditional wood-fired saunas to advanced infrared options, each type offers unique benefits for both body and mind.

Today, saunas address modern challenges like stress, muscle tension, and mental fatigue while providing a moment of peace in our busy lives. With recent trends focusing on mental wellness, sustainable design, and personalized experiences, spa saunas are becoming even more integral to holistic health routines.

By understanding the different types of saunas, their benefits, and how to use them safely, individuals can make informed decisions about incorporating sauna therapy into their wellness journey.