When you think of saunas, you probably imagine relaxation, sweating it out, and maybe a trip to the spa. But recent research is showing that saunas might do more than just help you unwind—they could actually help people struggling with depression.

Sounds too simple? Let’s take a look at what the science says.

Real Studies, Real Results

A study from the University of California, San Francisco looked at how combining infrared sauna sessions with therapy could help people diagnosed with major depressive disorder (MDD). Participants took part in eight weekly sauna sessions while also receiving talk therapy.

The outcome? Most of the participants who completed the program no longer showed signs of clinical depression by the end of the treatment.

This builds on earlier studies, including one from 2016, which found that just one session of a full-body heat treatment significantly reduced symptoms of depression for up to six weeks afterward.

The evidence is still growing, but it’s clear there’s something promising here.

How Does Heat Help with Depression?

Here’s what scientists think might be going on:

• Body temperature regulation: People with depression often have elevated and less stable body temperatures. Sauna therapy may help reset and regulate this balance.
• Reduced inflammation: Chronic inflammation has been closely linked to depression. Regular sauna use may help lower inflammation levels throughout the body.
• Increased endorphins: Just like exercise, the heat from saunas can trigger the release of natural feel-good chemicals in the brain, improving mood and mental clarity.

More Benefits Beyond Mental Health

While the focus here is on depression, sauna therapy has also been linked to a range of other health benefits, including:

• Better sleep
• Improved cardiovascular health
• Lower stress levels
• Enhanced circulation and detoxification

Together, these effects can support not only physical well-being but also a more balanced emotional state.

Is Sauna Therapy Right for Everyone?

While the early findings are encouraging, it’s important to remember that sauna therapy isn’t for everyone. People with heart conditions, low blood pressure, or other health concerns should consult a doctor before using saunas regularly.

Also, the research so far has involved small sample sizes. Larger, more diverse studies are still needed to confirm how effective this treatment is for different types and severities of depression.

That said, sauna therapy appears to be safe, accessible, and potentially very beneficial—especially as a complement to other treatments like therapy and medication.

Authors’ Thoughts

Sauna therapy isn’t a miracle cure, but it could be a powerful and natural tool in the fight against depression. The science is pointing toward real, measurable benefits from simply sitting in a warm, calming space and letting your body respond to the heat.

So if you’re looking for new ways to support your mental health, stepping into a sauna might be more than just relaxing—it could be therapeutic.