Boost Your Immune System For Flu Season with Regular Sauna Use
Max PiggottLooking after yourself as the weather turns
Shorter days and colder weather tend to bring more colds, more tiredness and more stress. Good sleep, staying active and keeping stress in check all help you get through the season, and a regular sauna session is an easy way to support all three at home.
Many people find regular infrared sauna use helps them relax, sleep better and feel more resilient through the winter. At Canadian Spa Company we design saunas that make that routine easy to keep up at home.
What an infrared sauna does to your body
Infrared heat warms your body directly rather than heating the air around you. A session produces some of the same responses as gentle exercise:
- Your core temperature rises. The heat gently raises your body temperature for the length of the session.
- Circulation increases. Your heart rate goes up and blood flow to the skin increases, much as it does on a brisk walk.
- You sweat. That is your body's normal way of cooling itself, so drink plenty of water.
Think of a session as a gentle "wellness workout". Twenty minutes of infrared heat warms you through without any physical strain.
Sweating and hydration
A good sweat leaves most people feeling refreshed. Your liver and kidneys do the real work of clearing waste from the body, so think of sauna time as part of a healthy routine rather than a detox treatment.
Tip: Drink water before and after every session. Water with electrolytes, or a squeeze of lemon, helps replace what you lose through sweating.
Winding down from stress
Long-term stress takes its toll on how well you feel. A sauna is one of the simplest ways to switch off. The warmth is relaxing, and many people come out feeling calmer and in a better mood.
Try this: Treat sauna time as a screen-free break. Put on some calming music, focus on your breathing and let the day go.
Better sleep
Rest matters when there are bugs going round, and an evening sauna can help with that. As you cool down afterwards, your body temperature falls gradually, which is part of the natural signal that it is time to sleep.
Many users report:
- falling asleep more easily
- less restlessness at night
- waking up feeling more rested
Good sleep is one of the best things you can do for your health through the winter.
How often should you use an infrared sauna?
Little and often works best. For general wellbeing, 3–4 sessions a week of 20–30 minutes each is a good routine.
Listen to your body and drink plenty of water. If you are new to saunas, start with shorter sessions and build up over a few weeks. You shouldn't use a sauna while pregnant. If you have a medical condition, check with your GP first.
Note: Canadian Spa Company infrared saunas have adjustable heat settings, timers and ergonomic seating, so you can set each session up for comfort and safety.
Why choose a Canadian Spa Company infrared sauna
Our infrared saunas are built for efficiency, comfort and reliable use in cold weather. Our indoor models are designed for a dry indoor room, and the outdoor barrel sauna is built for the garden. The Tremblant uses 8 FAR infrared heaters and the Chilliwack uses 4, rated for up to 5,000 hours each, which spread the warmth evenly and safely.
They are also easy to assemble and low-maintenance, so getting started at home is straightforward.
A simple winter routine
A few sauna sessions a week can be a regular part of your winter routine. It helps you unwind, sleep better and keep warm on dark evenings.
Explore our range: Shop Canadian Spa Company infrared saunas
What the evidence does and does not say
It is worth being clear about this. Research into regular sauna use is interesting, but much of it comes from observational studies in Finland, where sauna bathing is part of everyday life. Those studies show associations, not proof that a sauna prevents illness. A sauna may help you relax and feel better during the colder months, but it is not a way to prevent or treat flu.
The NHS says the flu vaccine is the best protection for people who are eligible, and its flu page explains how to look after yourself if you do get ill. Other things that support general health, according to the NHS, include regular physical activity and good sleep. A sauna session can fit into a routine built around those basics.
Do not use a sauna when you are unwell
If you have a temperature, flu symptoms or a stomach bug, skip the sauna. Heat adds to dehydration and can make you feel worse. Wait until you have fully recovered.
A safe infrared sauna routine
- Drink water before you start and have a bottle with you.
- Preheat the cabin for 10 to 15 minutes.
- First session: 10 to 15 minutes at a moderate setting. Build up to 20 to 30 minutes over several weeks if you feel comfortable.
- Cool down gradually for 10 minutes. Sit, have a drink and let your body temperature settle.
- Shower with lukewarm water, then rest.
- Frequency: two to four sessions a week suits most people.
Get out straight away if you feel dizzy, sick or faint. If you have a heart condition, low or high blood pressure, or take regular medication, check with your GP first. You shouldn't use a hot tub or sauna while pregnant. Avoid alcohol before and during a session.
Choosing an infrared sauna
| Model | Seats | Key specs | Price |
|---|---|---|---|
| Chilliwack | 1 | 4 far infrared heaters, standard 13A plug, up to 70°C | £1,533.99 |
| Tremblant | 2 | 8 heaters, 1,920W, 20°C to 60°C | £2,049 |
| Outdoor oval barrel sauna | Outdoor | Hybrid infrared design for the garden | £4,495 |
Our indoor cabins are designed for use indoors, in a dry room. If you want a sauna in the garden, choose an outdoor model. Our infrared sauna UK guide and our post on garden saunas explain the differences.
FAQ
Can a sauna cure a cold?
No. There is no good evidence that a sauna cures or shortens a cold or flu. Rest, fluids and the NHS advice on the flu page are the place to start.
How hot does an infrared sauna get?
Our Tremblant runs from 20°C to 60°C and the Chilliwack reaches up to 70°C. Infrared warms you more directly than the air, so it feels comfortable at lower air temperatures than a traditional sauna.
Can I use a sauna and a hot tub on the same day?
Yes, but not back to back. Cool down, drink water and rest in between, and keep each session short.
Looking at saunas?
Compare our home saunas, or find heaters, stones and other spares.