When sniffles and congestion strike, the idea of retreating to a warm, humid room can sound downright appealing. Saunas have long been cherished for their soothing heat, and many wonder if a steamy session can chase away cold symptoms. From the enveloping traditional sauna to the penetrating infrared sauna, here’s a look at how heat therapy may support your immune system and ease discomfort when you’re under the weather.
Sauna Heat and Immune Response
Stepping into a sauna raises your core temperature, mimicking a low-grade fever. This artificial fever may spur your body’s natural defenses:
- Boosted circulation delivers more immune cells to tissues fighting infection.
- Increased heart rate and sweating can help clear the nasal passages and airways.
- Heat shock proteins, released during heat exposure, play a role in cellular repair and immune regulation.
A 2017 Finnish study found that regular sauna users experienced fewer colds per year and reported milder symptoms when illness did occur. While a sauna won’t cure a viral infection, occasional heat sessions may support recovery.
Choosing Your Heat: Traditional vs. Infrared Sauna
When deciding on a home sauna, understanding heat style matters.
- Traditional saunas heat air to around 150°F–190°F. The intense warmth, punctuated by bursts of humidity, can open sinuses and relax tight muscles. Keep sessions short (10–15 minutes) if you’re congested, and then cool off and repeat if tolerated.
- Infrared saunas run cooler, at 120°F–140°F, delivering radiant heat that penetrates deeper into tissues. Longer sessions (20–30 minutes) at these milder temperatures may feel more comfortable during a cold, while promoting circulation and relaxation, though infrared models do not offer the benefit of humidity.
If you’re currently shopping for a home sauna, choosing between an infrared vs. traditional sauna comes down to personal preference.
Indoor Comfort or Outdoor Escape?
- A home sauna tucked into a spare room offers privacy and convenience. On a day when you’re feeling under the weather, you won’t have to brave the elements to reap heat therapy benefits.
- An outdoor sauna provides fresh-air breaks between sessions. Stepping outside for cool relief can stimulate circulation and help clear sinuses.
Tips for Sauna Sessions During a Cold
- Stay hydrated. Warmth and sweating can dehydrate you faster, so sip water before, during, and after your session.
- Keep it brief. Start with 5–7 minutes if you’re new to heat therapy when sick; add a second round if you feel up to it.
- Monitor breathing. If air feels too dense, crack a door or window for fresh air, lower the temperature setting, or take a break.
- Use gentle steam. In a traditional sauna, a modest ladle of water on the heater stones can moisten the air just enough to ease congestion without the intensity of a typical session.
- Follow up with cool-downs. A lukewarm shower can help your circulation and leave you feeling refreshed.
While saunas are no magic bullet against viral infections, the warmth they provide can support your body’s natural defenses, clear nasal passages, and offer a moment of respite when you’re feeling run down.
If you’re ready to explore the benefits of heat therapy at home, we are your sauna and hot tub dealer in Charlotte, Greensboro, Huntersville, and Winston-Salem. We also offer cold plunge tubs for those who want to explore the added benefits of contrast therapy.
Get in touch with us, or drop by your “sauna store near me” to see our full selection of premium models and accessories, and find the perfect warming retreat for cold season relief.
