Many people struggle with seasonal affective disorder (SAD) when days get shorter and colder. This type of depression can make you feel tired and moody. Saunas may ease SAD symptoms by boosting your mood and energy levels. The warm, relaxing environment can be comforting when it's cold outside, and the heat can help your body release feel-good chemicals in your brain.
Regular sauna sessions can be a helpful addition to your winter routine and could improve your sleep, reduce stress, and ease the winter blues. If you're dealing with SAD, talk to your doctor about trying sauna therapy along with other treatments.
Understanding Seasonal Affective Disorder
Seasonal Affective Disorder (SAD) is a type of depression linked to changes in seasons. It affects your mood, energy, and daily life during certain times of the year.
Symptoms and Causes
SAD usually starts in the fall and continues into the winter months, causing the following symptoms:
- Sad or down most of the day
- Low energy and sleepy
- Changes in appetite or weight
- Loss of interest in activities
- Trouble sleeping
SAD happens when your body's internal clock gets disrupted and less sunlight in winter can impact your:
- Serotonin levels (a mood-boosting chemical)
- Melatonin production (helps control sleep patterns)
- Vitamin D levels (which drop with less sun exposure)
The Role of Light and Circadian Rhythm
Your body has a natural 24-hour cycle called the circadian rhythm that affects when you feel sleepy or awake, altering your body temperature, and inhibiting hormone release. Sunlight plays a big role in keeping this rhythm on track and in winter, reduced natural light can throw it off.
Your brain might make more melatonin (the sleep hormone) and less serotonin (the "feel-good" chemical) when days are shorter, affecting your mood and energy levels. This can lead to:
- Feeling tired during the day
- Trouble falling asleep at night
- Changes in appetite
Sauna Use as a Therapeutic Intervention
Sauna therapy can help ease symptoms of seasonal affective disorder. It offers a warm, relaxing experience that may boost your mood and energy levels during darker months.
Infrared Sauna Therapy Benefits
Infrared sauna therapy uses special heaters to warm your body directly which can improve blood flow and help your immune system. The heat may also increase white blood cells, which fight off germs. Additionally, infrared saunas make you sweat a lot, helping you clean out your lymphatic system. Your body can release endorphins during a sauna session too.
Some people find that regular sauna use helps lower their stress levels, reducing the amount of cortisol, a stress hormone, in your body.
Sauna Therapy vs. Traditional Treatments
Sauna therapy can work alongside other treatments for seasonal affective disorder and unlike some medicines, saunas don't have many side effects for most healthy people. Light therapy is a common treatment for SAD and saunas can complement this by providing warmth and relaxation.
Talking to a therapist is another key part of treating SAD. Saunas aren't meant to replace other treatments but they can be a helpful add-on to your care routine.
Integrating Sauna Use into Wellness Routines
Adding sauna time to your weekly schedule can be simple and you should aim for 2-3 sessions per week, each lasting 15-30 minutes. Start slowly if you're new to saunas, beginning with shorter sessions, and working your way up. Remember to drink plenty of water before and after to stay hydrated.
Try to use the sauna at the same time each day as this can help make it a habit. Some people like morning sessions to start their day on a positive note. You can read, meditate, or listen to music during your sauna time, making it a relaxing part of your self-care routine.
Complementary Strategies to Enhance Sauna Benefits
Adding certain habits to your sauna routine can boost its effects on seasonal affective disorder. These practices work together to improve your mood and well-being.
Diet and Nutrition
Eating the right foods can help your body and mind cope with seasonal changes so focus on foods rich in vitamin D, like fatty fish and egg yolks. These can make up for less sunlight exposure. Add more omega-3 fatty acids to your meals like fish, walnuts, and flaxseeds as they may help fight depression and boost brain health.
Don't forget complex carbs such as whole grains and vegetables that can increase serotonin levels to improve mood and sleep. Try to limit sugar and processed foods because they can cause energy crashes and mood swings. Instead, choose nutrient-dense options to keep your energy stable.
Physical Activity and Exercise
Regular exercise is a powerful tool against seasonal affective disorder as it releases endorphins, which are natural mood lifters. Try to exercise outdoors during daylight hours when possible as this gives you extra exposure to natural light. Even a short walk can make a difference.
Combine cardio and strength training for best results, aiming for at least 30 minutes of moderate activity most days of the week. Yoga is a good choice as it combines physical movement with mindfulness, and can reduce stress and improve sleep quality.
Remember to stay hydrated, especially if you're using the sauna often, drinking water before, during, and after your workouts and sauna sessions.
Meditation and Mindfulness
Adding mindfulness to your routine can enhance the relaxation benefits of sauna use. Start with just a few minutes of meditation each day, focusing on your breathing or using guided meditations to calm your mind and reduce stress. Many apps offer short, easy-to-follow sessions.
Try mindful walking, especially in nature by paying attention to your surroundings and how your body feels. This can ground you in the present moment. You could also consider joining a meditation group as social connections can be very helpful in managing seasonal affective disorder.
Practical Considerations for Sauna Use
Using a sauna for seasonal affective disorder requires preparation and safety awareness to maximize benefits and minimize risks.
Optimizing Session Frequency and Duration
Aim for 2-3 sauna sessions per week, starting with 10-15 minute sessions and gradually increasing them to 20-30 minutes. It’s recommended to schedule sessions in the morning or early afternoon to align with your sleep schedule.
Always take breaks between sauna rounds and cool off for 5-10 minutes before going back in. This helps your body adjust and extends your total sauna time safely.
Safety Guidelines and Contraindications
Drink water before, during, and after sauna use, and avoid alcohol before or during sauna sessions, as it can increase dehydration risks. Listen to your body and exit the sauna if you feel dizzy, nauseous, or uncomfortable. Cool down slowly to avoid sudden temperature changes.
Some health conditions may make sauna use unsafe so check with your doctor before starting, especially if you have heart problems, low blood pressure, or are pregnant. Certain medications can also affect how your body handles heat.
Start with lower temperatures, around 150-160°F (65-71°C). You can increase the heat as you get used to sauna therapy. Always use saunas with a friend or tell someone when you're using one alone.
