I Went to the Sauna *Almost* Every Day for 1 Month—Here’s Why I Don’t Recommend That

The saying "every action has an equal and opposite reaction" isn't just reserved for scientific discovery—it's also true of wellness trends. Perfect example: When cold plunges blew up with cult-like fanaticism a few years ago, their steamy counterpart, saunas, became just as hot. (Pun absolutely intended.)

I had never dared step foot in my gym’s sauna. Something about squeezing into a public sweat chamber among scantily clad strangers seemed like a unique flavor of torture. That was until the bitter cold of winter reintroduced me to my old friend seasonal affective disorder (SAD), and I became desperate for any reprieve from the chill.

After doing some research, I found that although they've become commercialized, saunas are a tried-and-true wellness practice dating back roughly 10,000 years in Finnish and Nordic culture. The practice, which involves sitting in a small, humid room heated anywhere from 113 to 200 degrees Fahrenheit¹ by a wood-fired, electric, or gas stove, boasts a laundry list of immediate and long-term health benefits² like pain relief, skin health, improved mood, improved sleep, cardiovascular health, and relaxation.

As a routinely stressed-out person with stubborn cystic acne and a seemingly sleep-averse mind, it’s fair to say I was intrigued. So I decided to go to the sauna nearly every day for a month. Here’s what it did for my body and mind.

How I prepped for my first sauna

Before I jumped straight into my first sauna sesh, I wanted to brush up on some best practices to ensure I got the most out of the experience. Katharina Sandtner, a doctor of human medicine and medical director of Lanserhof, a longevity clinic and wellness spa in Lans, Austria, says the key to starting a sauna regimen is gradually building tolerance to the heat and staying consistent.

“For optimal health benefits, I recommend four to seven sauna sessions per week, with each session lasting around 15 to 20 minutes,” Dr. Sandtner tells Well+Good. She also recommends bringing in a water bottle to stay hydrated (sweating is notoriously dehydrating) and help prevent overheating.

With all this in mind, I was ready to give my first session a go—which didn't quite pan out as hoped. (More on this below.)

The first round didn't go so smoothly

I was admittedly pretty nervous to go into the sauna for the first time, mainly because of my inconvenient fear of looking like I don’t know what I’m doing, but I swallowed my pride (and some water), grabbed a towel, and headed to the gym's rooftop where the sauna, which is included in my gym's hefty $145 price tag, is located.

As soon as I opened the door to the steamy room, a man immediately yelled at me to move faster and "get in or get out." Sauna rule #1 learned: Thou shall not let out the hot air. After apologizing and internally trolling myself for already looking like a newbie, I nudged my way into a corner seat and took in my surroundings: eight sweaty dudes and me in a six-person capacity sauna. How relaxing.

While co-ed saunas are pretty standard for New York City (where I'm based), this is not always the case for gym saunas around the country, which are sometimes separated by locker rooms. Also, even though this sauna was pretty moderate in size, it was certainly too small for the amount of people who frequent my gym.

I closed my eyes to distract from my now occupied personal space bubble and started to actually feel the heat, which immediately felt great against my skin. I almost instantly felt myself sinking into relaxation, as though my muscles were surrendering to the warmth until a stinging sensation along my jawline jolted me to attention. Sauna rule #2: Take off your metal hoop earrings before getting in the sauna. I took them off and set them on my towel next to me.

About 10 minutes in, I started to really sweat, which is also when some discomfort set in. My skin turned red and itchy and I felt a headache coming on—which can be potential indicators of dehydration or overheating, or side effects for those with sensitive skin or heat-induced migraine headaches. I took this as my cue to get out, so I stepped aside, remembering to close the door fast behind me. I drank a 32-ounce bottle of water within the next hour, thinking it would relieve my pounding headache, but it lingered throughout the evening.

Despite that, the itchiness subsided after a shower and I slept like a baby. But I still had an entire month to figure out whether this was a one-off scenario or the real deal.

The rest of the month had its ups and downs

Over the next week, I tried circumventing the headache by hydrating more before getting into the sauna and dabbling with some post-sauna coconut water for added electrolytes, but the issue persisted.

By week two, I noticed my hair feeling more dry and brittle with every sauna visit. Google suggested I put a towel over my hair so I gave it a shot. Not only did it protect my hair from the heat, but my headaches disappeared. Sauna rule #3: Wear a towel or hat. (Thank me later.)

By week three, my acne noticeably started flaring up and I wrote it off as hormonal fluctuations. But when it progressively worsened, I came to the sad realization that the sauna may be the culprit. Other than my skin, I was loving my time in the sauna. I’d really gotten into the groove and felt like I could access a deeper sense of calm³ within the discomfort of the heat. I started sweating more, and faster, which is important for temperature regulation⁴ and removal of waste from the body. I even noticed I was sweating more with other physical activities like rock climbing and weight lifting, too.

My almost daily sauna sesh became a meditative practice of sorts—a moment in my day to disconnect from life stressors and tune into my mind and body.

Benefits included better sleep and relaxation

Despite my skin and hair rebelling against me, the sauna truly improved my mood and helped me relax. I felt calm and rejuvenated on my 30-minute walks home after each session, plus I found it easier to wind down and relax before bed in the evenings. It felt like the noise in my brain was turned down, which then improved my sleep. Research has discovered similar benefits, with one recent study out of Sweden finding that out of over 1,000 participants, most reported improved sleep quality⁵ and a reduction in anxiety and depression symptoms after consistently using the sauna one to four times per month.

I personally liked sweating it out alone and relaxing in peace, but my gym's sauna was more like a Spring Breaker-style social club. A lot of people went in with friends while others struck up conversations with strangers. I got to do some major eavesdropping, which was a fun little perk, though I now know too much about one man's budding DJ career and another woman's messy situationship. No wonder some people choose to purchase an at-home sauna or portable alternative if they have cash to spare—like this Hydragun HeatPod Sauna Blanket ($499). Other at-home setups can be anywhere from $3,000 to $6,000.

The downsides? My skin (and schedule) didn't love it

Although I was able to stop my hair from getting damaged by the heat with a towel, the damage has unfortunately been done to my skin. I’m still unsure if my skin is breaking out or purging (i.e., clearing itself of oils and toxins as a result of the sauna), and the winter cold and hormones are potential conflating factors, but I can’t deny my acne is the worst it’s ever been.

While saunas can improve the appearance of skin by increasing circulation⁶ and decreasing sebum⁷ (oil) production, they can also have the opposite effect if a proper cleansing and hydration routine isn’t followed afterward. I think my mistake may have been waiting to get home to do a full facial cleansing routine, instead of properly washing my face right out of the sauna.

Another small downside of sauna therapy is the time commitment. Although I’d only stay in the sauna for about 20 minutes, the process of changing into and out of my sauna clothes, walking home, and taking a full shower, became a bit of an inconvenience on busy days.

My top tips for trying sauna therapy

There are a few key factors to consider when trying saunas for the first time—including location, price, and your overall health.

1. Find a location and price range that's right for you

Finding a location that suits you is one of the first steps in starting out a new wellness practice. For saunas, most are located in spas, bathhouses, or in gyms as part of a gym membership, which all vary in price and availability. For example, in New York City, the general admission to a typical bathhouse or spa costs around $40 to $70 per session, though some gyms with saunas offer memberships as low as $20 per month. This is important to keep in mind as you're deciding how often you want to go, and what your ideal price range is.

2. Check in with your healthcare provider before going

Another thing to consider is whether sauna therapy is right for you and your body. While it is suitable for most people, Dr. Sandtner advises people check in with their healthcare provider before trying a session. "If you're taking medications that affect your body's ability to regulate temperature (like beta blockers or antidepressants) or cause drowsiness, you should avoid sauna use," she adds. "Pregnant women and individuals with certain medical conditions, such as low blood pressure, should also consult their doctor beforehand." Try to start slow and see how your body reacts to the sauna before building into a more consistent routine.

3. Hydrate and go slow

My biggest practical tip is to hydrate before, during, and after sauna usage. Additionally, it's important to remember that the goal isn't to push yourself to the extremes. Saunas can be easy to overdo and lead to things like heat exhaustion if you are not careful. I think I could have mitigated my headache issue sooner had I taken it a bit slower and didn't push myself to stay past discomfort.

Now, the sauna and I have a complicated relationship

I think you’ll either hate or love the sauna. For me, sauna therapy feels like a forbidden love: one my heart desires, but my skin rejects. I’ll be taking a break from it for the next few weeks to see how my skin reacts, but I’d love to get back to it as a self-care ritual. While saunas aren't the most physically or financially accessible wellness tool, I'd recommend anyone who has an opportunity to try it (along with permission from their healthcare provider) to go for it. Just remember to take off your jewelry, wash your face afterward, and feel the relaxing, muscle-loosening, sleep-inducing effects of the heat.