Women, sauna and sleep

The best-known sauna research followed men. That leaves a gap, and it matters.

A wider gap for women

Mayo Clinic's analysis of 183 countries found women carry a healthspan-lifespan gap about 2.4 years wider than men on average. Women live longer, and spend more of those years unwell.

The Swedish study

In 2026, researchers from Luleå University of Technology, Karlstad University and Uppsala University Hospital published a descriptive health promotion study on sauna bathing, motivations and perceived benefits, with a focus on differences between women and men.

Women reported significantly better perceived sleep quality and less bodily pain after sauna. Men did not show corresponding significant changes.

How to read it

This is self-reported, descriptive research. It tells us what people say they experience, not what a sleep tracker or a pain scale would show under controlled conditions.

It is still useful. It suggests women may experience some benefits differently, and that future research should measure women directly rather than assume results from male cohorts transfer.

Putting it to use

• An evening session, finished well before bed, lets your body cool down as sleep approaches.
• Keep sessions comfortable. The goal is relaxation, not endurance.
• If you are pregnant, speak with your doctor before using heat.

We will cover the timing of warm water and sleep in more detail on 2 October.

Free: The Norge Longevity Guide. Heat, cold and light after 50, with the evidence and the safety rules in one place. Get the guide.

Sources

1. Engström et al., Sauna bathing: motivations, perceived benefits, and gender differences, 2026
2. Garmany and Terzic, JAMA Network Open, 2024

This article is general information, not medical advice. If you have a heart condition, low blood pressure or are pregnant, speak with your GP before using heat or cold.