Why Sauna Therapy Helps More in Winter (And How to Get the Most Out of It)

When the temperatures drop, your body feels it. Muscles get tighter, joints feel stiffer, energy dips, and many people notice their mood and motivation shift with the season. Winter can be hard on the body—especially if you’re dealing with stress, inflammation, fatigue, or poor sleep.

That’s why sauna therapy becomes even more beneficial during colder months. At Summit Wellness, our infrared sauna + red light therapy sessions are one of the most-loved winter wellness tools for warming up from the inside out while supporting recovery and overall health.

Let’s break down why sauna therapy can be especially helpful in winter—and how to get the most out of it.

Why Winter Hits the Body Harder

Cold weather doesn’t just change your comfort level—it can influence how your body functions.

In winter, many people experience:

• Tight muscles and stiffness
• More aches and joint discomfort
• Lower energy and motivation
• Increased stress and poor sleep
• More frequent immune challenges
• Less movement and outdoor activity
• Dry skin and slower circulation

Shorter days and colder temps can lead to less sunlight exposure, which may also contribute to lower vitamin D levels—a key nutrient for immune function, mood support, and inflammation regulation.

1) Sauna Helps You Warm Up Deeply (Not Just on the Surface)

One of the best parts of sauna therapy in winter is simple: it feels amazing.

Unlike warming up with a blanket or space heater, sauna sessions help increase internal body temperature and promote circulation. Many clients describe feeling “looser,” more comfortable, and more relaxed after just one session.

Why it matters: warming your tissues can support muscle recovery, reduce stiffness, and help your body feel more mobile—especially during colder weeks.

2) Sauna Supports Circulation and Blood Flow in Cold Weather

Cold temperatures naturally cause blood vessels to constrict, which can make you feel colder and more tense. Sauna therapy encourages the opposite response.

During sauna use, your body increases circulation and blood flow, which can support:

• Muscle recovery
• Oxygen delivery
• Post-workout soreness relief
• Overall warmth and comfort

This is one reason sauna therapy is popular for people who feel “tight,” “stuck,” or achy during winter months.

3) Sauna Helps Relax the Nervous System (Winter Stress Is Real)

Winter is a busy season. Between holiday stress, schedule changes, travel, and less sunlight, many people feel more overwhelmed or run down.

Sauna therapy can promote a deep sense of relaxation and help your body shift into a calmer state. Many clients use sauna sessions as part of their stress management routine—especially when they’re feeling tense, overstimulated, or exhausted.

A relaxed nervous system = better recovery, better sleep, and better resilience.

4) Sauna Can Support Sleep Quality (Especially When It’s Cold and Dark)

Sleep can get thrown off in winter. People may feel more tired during the day but still have trouble winding down at night—especially when stress is high.

Sauna sessions may support better sleep by:

• Promoting relaxation
• Helping reduce muscle tension
• Supporting recovery from physical stress
• Creating a consistent “wind down” routine

Pro tip: Many people love sauna in the evening because they feel calm, warm, and ready to rest afterward.

5) Sauna Supports Recovery When You’re Less Active in Winter

In winter, people often move less—and the body can feel it. Less movement can mean more stiffness, slower recovery, and lower energy.

Sauna therapy can be a great winter wellness habit because it supports recovery even on weeks when your workouts aren’t as consistent.

It’s also popular for:

• People starting back into fitness
• Athletes training through cold months
• Anyone feeling sore, stiff, or inflamed

6) Sauna + Red Light Therapy = Winter Wellness Upgrade

At Summit Wellness, we offer infrared sauna paired with red light therapy, which is a powerful combination for clients who want to feel better, recover faster, and support overall wellness.

Benefits of infrared sauna + red light therapy may include:

• Improved circulation and warmth
• Muscle relaxation and recovery support
• Stress relief and nervous system reset
• Skin support and healthy glow
• Support for inflammation balance
• Improved post-workout recovery
• Relaxation and improved sleep routine

This is one of the easiest “feel-good” wellness tools to add into your winter routine.

How Often Should You Use Sauna in Winter?

Consistency matters. For many people, winter sauna works best as a weekly habit.

A general guide:

• 1 session/week = maintenance + stress relief
• 2–3 sessions/week = best for recovery + routine support
• 3–5 sessions/week = for clients focused on performance, stress, or body composition goals

If you’re new to sauna, start slow and build up as your body adapts.

Tips for Getting the Most Out of Your Sauna Session

A few quick tips that make a big difference:

• Hydrate before and after (especially in winter when you may drink less water)
• Don’t go in starving—a light snack is okay
• Start with shorter sessions if you’re new
• Plan for a calm 10 minutes after to cool down and relax
• Pair with red light therapy for enhanced recovery benefits

Who Should Be Cautious with Sauna Therapy?

Sauna therapy is generally well-tolerated, but it may not be appropriate for everyone.

Check with your medical provider before sauna use if you:

• Are pregnant
• Have uncontrolled blood pressure
• Have heart conditions or fainting history
• Are sick with fever
• Feel dizzy with heat exposure

At Summit Wellness, we’re happy to help you decide what’s safe and best for your body.

Warm Up This Winter at Summit Wellness

If you’ve been feeling cold, stiff, stressed, or run down—you don’t have to push through it. Winter is the perfect time to build a wellness routine that supports your body instead of draining it.

Infrared sauna + red light therapy is one of the easiest ways to:

• Warm up deeply
• Support recovery
• Relax your nervous system
• Feel better week after week

📍 Visit us at Summit Wellness in Orange Beach, Alabama
📲 Book your sauna session today and come warm up with us!