Sauna Benefits During Perimenopause: Heat Therapy and Hormonal Health
Regular sauna use may support cardiovascular health, sleep, and stress relief during perimenopause. Learn what the evidence says and who should be cautious.
Sauna use and perimenopause: a growing conversation
Sauna use has a long history in Nordic countries and has attracted increasing scientific attention over the past decade, with research from Finland linking regular sauna bathing to significant cardiovascular benefits and reduced all-cause mortality. For women in perimenopause, this is particularly relevant because oestrogen has a protective effect on the heart, and as it declines during perimenopause, cardiovascular risk begins to rise. Sauna use is not a replacement for oestrogen, but the evidence for its effects on heart health, stress hormones, sleep quality, and pain is substantial enough to make it worth considering as part of a perimenopause wellness approach. What follows is an honest look at what the research suggests and where the limitations lie.
Cardiovascular benefits and the perimenopause context
The cardiovascular benefits of regular sauna use are among the best-documented in the field. Studies from the Kuopio Heart Study following Finnish adults over decades found that those who used a sauna four to seven times per week had dramatically lower rates of cardiovascular disease and related mortality compared to those who used it once a week. The mechanisms include lower blood pressure, improved vascular function, and reduced arterial stiffness. These effects are particularly relevant during perimenopause because the cardiovascular protection previously provided by oestrogen diminishes during this phase. Women who do not have contraindications to sauna use may find that regular sessions contribute meaningfully to heart health maintenance alongside other lifestyle measures.
Heat exposure and hot flash sensitivity
At first glance, regular sauna use during perimenopause seems counterintuitive for women who are already overheating. But the relationship between heat exposure and hot flash sensitivity is more nuanced than it appears. Some research suggests that regular heat acclimatisation may actually improve the body's thermoregulatory response over time, potentially reducing the severity of hot flashes rather than worsening them. The mechanism is thought to involve improved cardiovascular adaptation to temperature changes. That said, individual responses vary considerably, and some women find that sauna use clearly triggers more hot flashes, particularly in the hours after a session. The only reliable way to know which response applies to you is to try it carefully and pay attention to your body's feedback.
Sleep quality and stress hormone reduction
Regular sauna sessions are associated with lower cortisol levels and improved sleep quality, both of which are relevant during perimenopause when cortisol tends to be elevated and sleep disruption is near-universal. Evening sauna use followed by cooling appears to mimic the temperature drop mechanism that normally initiates sleep, helping the body recognise that it is time to rest. The relaxation effect of heat also works directly on muscle tension and the nervous system, producing a calm that many women find helpful before sleep. If your gym, leisure centre, or local spa has a sauna available, incorporating a short session two or three times a week in the early evening is worth experimenting with.
Pain relief, joint health, and muscle recovery
Joint pain and muscle stiffness are common in perimenopause, linked to falling oestrogen's role in joint lubrication and inflammation control. Heat therapy has well-established benefits for musculoskeletal pain, improving circulation to affected tissues and reducing muscle tension. Sauna use extends this effect to the whole body simultaneously, making it particularly useful for women whose joint pain is widespread rather than confined to one area. Women who exercise regularly during perimenopause may also find that sauna use reduces delayed onset muscle soreness and supports recovery, allowing them to maintain a consistent exercise habit without as much residual discomfort between sessions.
Who should be cautious and how to use a sauna safely
Sauna use is not suitable for everyone. Women with poorly controlled high blood pressure, heart conditions, or a history of fainting should consult their GP before using a sauna. Alcohol and sauna use are a dangerous combination and should never be mixed. Dehydration is a real risk: drink water before and after each session and avoid staying in longer than fifteen to twenty minutes at a time, particularly if you are new to it. Starting with shorter sessions at lower temperatures and building up gradually gives your body time to adapt. Pregnancy is an absolute contraindication. For healthy women in perimenopause without these risk factors, sauna use at moderate frequency is considered safe by the available evidence.
Making sauna part of a broader perimenopause strategy
Sauna use works best as one element of a broader lifestyle approach rather than a standalone intervention. Combining it with regular exercise, a diet that supports cardiovascular and hormonal health, consistent sleep habits, and appropriate medical support produces far better outcomes than any single tool on its own. If you are tracking your perimenopause symptoms using an app like PeriPlan, noting how you feel on days when you use a sauna versus days when you do not can help you understand its personal impact on your mood, sleep, and pain levels. Over several weeks, patterns emerge that make it easier to decide whether sauna use is worth prioritising in your routine and how often is most useful for your particular combination of symptoms.
Related reading
Get your personalized daily plan
Track symptoms, match workouts to your day type, and build a routine that adapts with you through every phase of perimenopause.