Sauna (Heat Therapy), Depression & Cognitive Health
- Elizabeth Bradley, MS
- Jan 5
- 2 min read
Decades of observation have shown that external heat sources such as saunas, sweat lodges, and steam rooms have beneficial effects on mood and mental health. Recent advancements, particularly with devices like infrared saunas, have enabled more focused research into these health benefits.
A recent small study that combines cognitive behavioral therapy (CBT) with whole-body hyperthermia (WBH) using infrared technology has brought these heat practices to the forefront of depression research. The investigation explored whether high-heat sauna may be presented as a treatment option for individuals with drug-resistant depression.
It is important to note that many of these recent studies utilize equipment provided by commercial sauna manufacturers. Additionally, replicating the effects of heat in a controlled environment is near-impossible; therefore, comparisons tend to focus on high versus medium heat conditions.
The main takeaway of this research is that combining cognitive behavioral therapy (CBT) with whole-body hyperthermia may be a safe intervention for managing depression. While studies vary, sessions lasting between 15 to 25 minutes, 2 to 5 times per week, using a form of heat therapy may be beneficial.
There is also the potential of cognitive health benefits. Observational studies (1,2) on Finnish bathing habits have found associations between frequent sauna bathing and a lower risk of dementia/Alzheimer’s. However, sauna frequency likely correlates with multiple lifestyle and psychosocial factors, including income, physical health, fitness, cardiovascular activity, stress-reduction habits, and social engagement.
New, larger studies are on the horizon, but for now, centuries of observation have shown that heat therapy is a great way to socialize, beat the winter blues, and possibly improve cognitive health.
Whether it’s infrared or sweat lodges, choose the heat therapy you’ll perform consistently. Check with your doctor before starting any new practices, and then enjoy the warmth this winter.
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