Ultimate sauna guide: How to experience Finland’s sauna culture for wellness

Saunas are an integral part of Finnish culture, offering not only a relaxing experience but also a wealth of health benefits. Finland has more than 3 million saunas for its 5.5 million residents, highlighting the nation’s deep cultural connection to this relaxing tradition.

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Vinicius fell in love with Finnish sauna culture on his first trip to Finland. I, Katariina, also grew to appreciate saunas more once I discovered how great regular sauna sessions are for my health, especially when combined with avanto (jumping into a frozen lake). Now we hit the sauna regularly, several times a week whenever we can!

Whether you’re visiting Finland or simply curious about integrating sauna practices into your wellness routine, this guide will walk you through the incredible world of Finnish saunas. We’ll explore the health benefits, proper sauna etiquette, how to use them for optimal recovery, and where to find the best saunas in Finland.

1. Health Benefits of Finnish Saunas

Regular sauna use provides numerous health benefits, both physical and mental. It improves cardiovascular health by enhancing circulation, lowering blood pressure, and reducing the risk of heart disease. Saunas also aid detoxification by promoting sweating, which eliminates toxins and cleanses the skin. They help with muscle recovery by relieving soreness and easing chronic pain like arthritis through reduced inflammation. Additionally, sauna sessions relieve stress and improve sleep quality, while boosting the immune system by increasing white blood cell production.

2. How to Use a Finnish Sauna for Optimal Recovery

To maximize the wellness benefits of sauna use, it’s essential to understand how to use it correctly. Here’s a step-by-step guide on how to experience a Finnish sauna like a local:

Pre-Sauna Preparation

Shower before entering: Clean your body with a shower before entering the sauna. This helps open your pores and washes off any dirt or sweat.
Hydrate: Drink water beforehand to stay hydrated, as you’ll sweat a lot during the session.
No heavy meals: Avoid large meals before your sauna session to prevent discomfort.

Sauna Ritual

Start slow: If you’re new to saunas, begin with a short 5-10 minute session. As you become accustomed, you can increase the duration to 15-20 minutes.
Sit on a towel or similar thing: Place a towel on the bench to sit on. This is hygienic and absorbs sweat. Some locations provide a wood board or a paper instead.
Add steam (Löyly): In Finnish saunas, it’s a tradition to pour water over the hot stones to create steam (löyly) multiple times. This raises the humidity and intensifies the heat, providing a deeper sweat.
Relax and breathe deeply: Sit back, relax, and take slow, deep breaths to fully enjoy the sauna’s heat and ambiance.
Cool down between sessions: After each sauna session, take a cold shower or plunge into a cold pool or lake if available. This helps to refresh the body and enhances circulation.

Optimal Sauna Routine for Recovery

Pre-workout warm-up: Use the sauna for 5-10 minutes before a workout to warm up your muscles and get the blood flowing.
Post-workout recovery: After exercise, relax in the sauna for 15-20 minutes to ease muscle soreness and speed up recovery.
Cold exposure: Incorporate cold therapy (like a cold shower or swim) immediately after the sauna. This creates a hot-cold contrast that’s known to improve circulation and reduce inflammation.

Cold exposure in frozen lake in Tampere Finland

Cold exposure in frozen lake after Finnish sauna during the sunset

3. Sauna Etiquette

If you’re visiting a public sauna in Finland, it’s essential to follow the local etiquette to ensure an enjoyable experience for everyone:

Shower before entering: Always rinse off before stepping into the sauna to keep it clean.
Stay quiet: Saunas are considered a place of relaxation, so loud talking is usually discouraged. Respect the tranquil atmosphere.
Stay hydrated: Drink plenty of water before and after your sauna session to prevent dehydration.
Respect the steam (löyly): Local Finnish people usually enjoy a lot of löyly. In some places, they add löyly almost every minute. If you are not comfortable with the hot steam, sit on the lower benches (it’s cooler than the higher ones) and avoid to leave the sauna during the löyly so the steam do not escape.

Swimsuit or not? Traditionally, in Finland, folks hit the sauna naked with a small towel or paper to sit on. But these days, many public saunas are mixed and to wear a swimsuit is mandatory. There are few exceptions. Just make sure to follow the rules at each place!

4. Where to Find the Best Sauna Experiences in Finland

When visiting Finland, you’ll find saunas everywhere—from private homes to public saunas and even in nature.

Tampere is the sauna capital of the world. There are more than 50 public saunas in the region. Some amazing saunas in Tampere are: Kaupinoja sauna, Rauhaniemi sauna and Pereensaari sauna.

There are also many sauna boats available for rent, offering a fantastic way to enjoy a sauna experience while cruising around the beautiful lakes of Tampere.

In Helsinki, the capital city, you can find many traditional public and private saunas near the sea. A must-visit sauna in Helsinki is Löyly, a modern and eco-friendly sauna complex with a stunning view of the Baltic Sea.

Saunas can also be found on the islands of Helsinki. Lonna Island boasts a fantastic sauna, making it a perfect spot to relax after exploring Suomenlinna. Helsinki offers also a unique experience with Sompasauna, a free sauna managed by volunteers and accessible to all.

In Helsinki, you can also enjoy the unique experience of SkySauna at the SkyWheel Helsinki.

Artic Sauna World features four uniquely themed saunas set in a stunning location. It’s definitely on our must-visit list for our trip to Lapland. Situated 20 kilometers from the center of Muonio, the Jeris Lakeside Resort is next to the stunning Pallas-Yllästunturi National Park.

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In Rovaniemi, from mid-December to the end of March, you can enjoy a unique Snow Sauna experience at the Arctic Snow Hotel. Crafted entirely from snow and ice, the Snow Sauna features wooden benches for comfort.

In Ylläs, Lapland, you’ll discover the Sauna Gondola—an incredible way to enjoy a sauna while gliding through breathtaking scenery on a gondola lift. If you’re really lucky, you might even catch a glimpse of the northern lights during your sauna experience!

The Art Sauna at Serlachius in Mänttä-Vilppula is an impressive combination of art and relaxation.

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