The Sauna Habit That Could Add Years to Your Life
What a landmark Finnish study revealed about heat, the heart, and longevity — and why it matters more than ever.
There is something quietly radical about sitting in a hot room and doing nothing.
No output. No metrics. No optimizing. Just heat, breath, and stillness.
And yet, the research suggests that this simple act — repeated consistently — may be one of the most powerful things you can do for your long-term health.
What the Science Found
In 2015, a team of researchers from the University of Eastern Finland published a study in JAMA Internal Medicine that would become one of the most cited pieces of wellness research in recent years.
Led by Dr. Jari Laukkanen, the study followed 2,315 middle-aged men from Eastern Finland over a median of nearly 21 years. The researchers tracked sauna habits — how often, how long, how hot — and then watched what happened to cardiovascular health and all-cause mortality over time.
The results were striking.
Compared to men who used the sauna just once a week, those who went 4 to 7 times per week experienced:
63% lower risk of sudden cardiac death
48% lower risk of fatal coronary heart disease
50% lower risk of fatal cardiovascular disease
40% lower risk of death from all causes
Even moderate frequency made a difference. Men who used the sauna 2 to 3 times per week still saw meaningful reductions in risk across all categories — showing that consistency matters more than perfection.
Duration played a role too. Sessions lasting longer than 19 minutes were associated with significantly greater protection than shorter visits.
Why Does Heat Do This?
The mechanisms are still being studied, but researchers have identified several pathways that help explain the cardiovascular benefits.
One of the most significant is the production of heat shock proteins — molecules your body releases in response to heat stress that help repair damaged cells, protect proteins from breaking down, and support tissue recovery. Think of them as your body's internal repair crew, activated every time you step into the heat.
Regular sauna use also appears to lower resting blood pressure, improve arterial elasticity, reduce systemic inflammation, and enhance circulation in ways that closely resemble moderate-intensity aerobic exercise. The heart rate rises, blood vessels dilate, and the body works to regulate its temperature — all of which train the cardiovascular system over time.
One follow-up study found that frequent sauna bathing may actually counteract the harmful effects of elevated blood pressure on mortality risk — a meaningful finding for the millions of adults navigating hypertension as part of everyday life.
Beyond the heart, the research has since extended to brain health as well. Men who used the sauna 4 to 7 times per week had a 66% lower risk of dementia and 65% lower risk of Alzheimer's disease compared to those who went once a week. Separate studies have linked regular sauna use to reduced stroke risk, lower rates of respiratory illness, and improved sleep quality.
A Note on the Type of Sauna
It is worth being clear: this research was conducted using the traditional Finnish sauna — dry heat at 80–100°C (176–212°F), with the option to pour water over the rocks to create brief bursts of steam. This is the format with the deepest body of long-term clinical evidence behind it, and it is exactly what we offer at SolVita.
We also offer infrared sauna, which uses light waves to heat the body directly rather than heating the air around you. Many people find infrared more comfortable, particularly at lower temperatures, and it carries its own growing body of research around circulation, inflammation, and cellular recovery.
Having both options under one roof means you can choose the experience that suits you — or alternate between them depending on what your body needs that day. Either way, you're building the habit that the research points to as the real driver of long-term benefit.
What This Means for You
You do not need to be Finnish to benefit from this research. You do not need to go every single day. What the data suggests is simply this: regularity is the mechanism.
One sauna visit is a gift to yourself. Ten sauna visits a month is a practice. And a practice, sustained over years, is where the real change happens.
At SolVita, this is the philosophy behind everything we do. Wellness is not a single appointment — it is a rhythm. The traditional Finnish sauna, alongside our infrared option, is available à la carte or as part of any of our membership plans, designed specifically for those who want to make this kind of consistency effortless.
Start Your Practice
Our sauna sessions are available individually or bundled through membership, so you can find the cadence that fits your life.
À la carte: 30 minutes — $40 Membership: Included in all tiers, starting at $149/month
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Study reference: Laukkanen T, Khan H, Zaccardi F, Laukkanen JA. Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events. JAMA Intern Med. 2015;175(4):542–548.
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