A sauna is more than just a heated room—it’s an ancient tradition deeply rooted in relaxation, wellness, and social connection.
According to the International Sauna Association, a sauna is a wooden room heated to 175-194F with low humidity briefly increased by steam from water poured over hot stones. But sauna is more than just a definition—it’s a holistic experience that nurtures the body, mind, and spirit.
Sauna provides scientifically proven health benefits, promotes well-being, and offers a natural escape from the stress of daily life. Whether enjoyed alone for reflection or shared with others in a peaceful setting, sauna is a timeless practice that everyone should have access to, no matter where they are.
Types of Saunas: Find Your Perfect Fit
Saunas come in various styles, each offering unique benefits. Understanding these differences can help you choose the best sauna for your lifestyle.
- Heated by an electric or wood-burning stove loaded with stones.
- The famous Finnish löyly (steam) is created by splashing water on the hot stones.
- Benefits:
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- Improves blood circulation
- Detoxifies the body through sweating
- Relieves muscle and joint pain
- Customizable experiences—from intense heat to a gentle, relaxing soak
- Uses infrared panels to heat the body directly rather than warming the air.
- Operates at lower temperatures while still inducing deep sweating.
- Benefits:
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- Faster recovery from sore muscles and joint pain
- Enhances cardiovascular health
- Lower temperatures make it ideal for those sensitive to high heat
- Heats up in 20-30 minutes, making it easy to use anytime
- A combination of traditional sauna heat and infrared technology.
- Offers the full benefits of both types, providing deeper muscle relaxation and detoxification.
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Benefits:
- Intense sweating and detox like a traditional sauna
- Infrared heat penetrates muscles deeply for better recovery
- Uses boiling water to create steam, maintaining high humidity with lower temperatures.
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Benefits:
- Ideal for muscle relaxation and skin hydration
- Provides a gentle heat for a soothing experience
- Helps with respiratory health and congestion relief
The Benefits of Sauna: Why You Should Make It a Habit
Short-Term Benefits
- Reduces stress by releasing endorphins, the body’s “feel-good” hormones.
- Improves sleep by regulating hormone activity and promoting deep rest.
- Relieves muscle and joint pain by increasing circulation and reducing soreness.
- Enhances skin health through deep sweating that removes toxins and impurities.
Long-Term Health Benefits
- Heart Health: Regular sauna use improves cardiovascular function. Using a sauna 2-3 times a week reduces the risk of heart disease by over 20%, while 4-7 times a week lowers it by 50%.
- Better Circulation: Sauna improves blood vessel flexibility, reducing blood pressure and improving oxygen flow.
- Stronger Immunity: The heat stress triggers a boost in immune function, helping the body fight off illness.
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Cognitive Protection: Regular sauna use reduces the risk of dementia by 66% and Alzheimer’s by 65%.
Sauna Use Reduces the Risk of:
- Heart-related deaths by 50%
- Dementia by 66%
- Alzheimer’s disease by 65%
- High blood pressure by 47%
- Pulmonary diseases by 41%
- Stroke by 62%
Citation: https://www.mayoclinicproceedings.org/article/s0025-6196(18)30275-1/fulltext
How to Sauna: A Step-by-Step Guide
1. Shower First: Always rinse off before entering to keep the sauna clean.
2. Relax & Adjust: Sit or lie down in a comfortable position.
3. Use Löyly (Steam): If using a traditional sauna, throw water on the stones to create steam, but be mindful of others.
4. Stay Hydrated: Drink water before, during, and after your sauna session.
5. Listen to Your Body: Stay in the sauna for 10-20 minutes or as long as feels good.
6. Cool Down: Step outside, take a cold shower, or enjoy fresh air.
7. Repeat If Desired: You can enjoy 2-4 rounds or just one—whatever works for you.
8. End with a Final Shower: Refresh before finishing your session.
9. Relax Afterward: Embrace the post-sauna calm and rehydrate.
Choosing the Right Sauna for You
1. Sauna Type
- Do you prefer intense heat and steam? Choose a Traditional Sauna
- Need gentle, deep-penetrating warmth? Go for Infrared
- Want the best of both worlds? Try a Hybrid Sauna
- Prefer high humidity? A Steam Sauna/Shower is ideal
2. Location
- Indoor Sauna → Convenient and accessible year-round.
- Outdoor Sauna → Connects you with nature and provides a spa-like escape.
3. Size & Seating
- Ensure the sauna has proper seating height and enough space for users.
4. Features & Accessories
- Enhance your sauna with lighting, audio options, and safety features.
Choosing the Right Sauna Heater
Types of Sauna Heaters
- Wall-mounted heaters → Best for small saunas with limited space.
- Floor-mounted heaters → Ideal for larger saunas.
- Wood-burning heaters → Perfect for certain outdoor sauna models with larger spaces.
- Pillar heaters → Provide even heat and steam due to their large stone capacity.
- Combi heaters → Include a built-in steamer, allowing precise humidity control.
Matching Your Heater to Your Experience
- Soft & Gentle Sauna: Choose a heater with a large stone mass for long-lasting warmth.
- Hot & Dry Sauna: Opt for a heater with fewer stones for quick, intense heat.
- Moist Sauna (180% Humidity): Use a Combi heater for a steam-like experience.
Preparing Your Indoor or Outdoor Sauna Space
Setting Up an Outdoor Sauna
Installing an outdoor sauna is an excellent way to create a backyard wellness retreat. To ensure stability, longevity, and an optimal experience, follow these key preparation steps:
1. Choose a Location: Select a flat, level area with good drainage, easy access to power (if using an electric heater), and privacy for relaxation.
2. Prepare a Solid Base: A sturdy foundation is essential for sauna stability. Recommended options include:
- Concrete Pad: Provides maximum durability (ideal thickness: 3-4 inches).
- Gravel Base: Allows for natural drainage (use 4-6 inches of crushed stone).
- Wood Deck or Patio: Aesthetically pleasing but must support the sauna’s weight.
- Paving Stones: A cost-effective option that ensures even weight distribution.
3. Plan for Electrical Needs: If using an electric heater, hire a licensed electrician to ensure proper wiring and compliance with local codes.
4. Finalize the Installation Site: Before assembling your sauna:
- Remove debris and level the ground.
- Confirm accessibility to power sources.
- Ensure ventilation around the sauna for air circulation.
💡 Note: Outdoor saunas are delivered curbside in flat-pack boxes and require assembly—plan for at least two people to assist in setup.
Preparing an Indoor Sauna Space
An indoor sauna is a fantastic addition to a home gym, bathroom, or wellness space. Proper preparation ensures a safe and efficient installation:
1. Select the Best Location:
- Choose a space with good ventilation, structural support, and easy access to a shower or bathroom for post-sauna rinsing.
- Common locations include basements, home gyms, and master bathrooms.
2. Prepare the Flooring: 
- Use water-resistant surfaces like tile, concrete, or laminate.
- Avoid placing the sauna directly on hardwood or carpet, as heat and moisture can cause damage.
3. Plan for Electrical Installation:
- Ensure the sauna is close to an appropriate power source.
- Hire a licensed electrician to install wiring safely and to code.
4. Final Considerations:
- Ensure the sauna door is positioned for easy access.
- Plan seating arrangements for comfort and space efficiency.
- Install sauna-safe lighting to enhance the ambiance.
💡 Note: Indoor saunas are also delivered in flat-pack boxes/crates for assembly—ensure you have the necessary space and tools for installation.
Sauna Maintenance: Keeping Your Sauna in Great Shape
- Clean Regularly: Sweep, vacuum, and wipe down benches with sauna cleaner.
- Prevent Moisture Buildup: Let the heater stay warm after use to dry out the sauna.
- Ensure Proper Ventilation: Regular checks keep air circulation optimal.
- Check Chimney (For Wood-Burning Saunas): Regular maintenance ensures safety.
- Inspect Heater Stones Annually: Rearrange and replace any broken stones for even heating.
Sauna is for Everyone
At Almost Heaven by Harvia, we believe that sauna should be accessible to all, no matter where you live. Whether you're looking for a personal retreat, a family wellness space, or a spa-like escape, there’s a perfect sauna for you.
Investing in a sauna isn’t just about heat—it’s about creating a lifestyle of wellness, relaxation, and longevity. So, find the right sauna, heater, and setup for you, and start experiencing the profound benefits of sauna bathing today.
