Sauna Temperature 101: The Best Heat for Hormones, Healing & Calm
This photograph was taken at a sauna in Beaumaris, North Wales. Just look at that view!
Finding Your Perfect Sauna Temperature
A Guide for Midlife Women Starting Their Sauna Journey
There’s nothing quite like the enveloping and soothing warmth of a sauna — especially when your hormones are on a rollercoaster, your stress levels are sky-high, and your body is quietly asking for a bit more TLC. If you’ve ever wondered “what temperature should a sauna be?” or “is this even for me?” — this is the place to start.
Let’s walk through everything together, step by step. You’ll learn how to ease in gently, find your comfort zone and enjoy all the wonderful benefits without feeling uncomfortable.
What Is the Ideal Sauna Temperature?
Let’s start with the numbers. Different types of saunas run at different temperatures:
Traditional Finnish saunas: Between 150°F and 195°F (65°C to 90°C)
Infrared saunas: Lower, usually 120°F to 140°F (50°C to 60°C)
If you’re new to sauna sessions, it’s worth easing in gently. Start at the lower end — around 140°F (60°C) in a traditional sauna or 110°F (43°C) for infrared. It gives your body time to adjust, and you can work your way up from there.
This isn’t about pushing limits and putting yourself off before you’ve even started — it’s about building a habit you’ll actually want to come back to.
Why Saunas Matter So Much for Midlife Women
If you’re in your 40s or 50s, you’re probably juggling a lot — work, family, ageing parents, unpredictable sleep and our ever-fluctuating hormones. That’s where I find the sauna to be a small but powerful reset button.
The benefits include:
Lowering inflammation: Regular sessions support our immune systems and cardiovascular health.
Improving sleep quality: That delicious drop in body temperature after sauna helps us to fall asleep faster and sleep more deeply.
Hormonal support: Heat exposure can help regulate cortisol and reduce the impact of chronic stress.
A natural detox: Sweating helps our body release toxins and shift into repair mode.
Lifting our mood: Endorphins from the heat help reduce anxiety or tension.
Soothing aches and pains: Especially helpful if stiffness, joint pain, or muscle tightness have crept in during perimenopause or beyond.
It’s not just a wellness trend. It’s a simple, restorative ritual steeped in history and culture. Not only that but it gives our bodies what they’ve quietly been craving.
Listening to Your Body vs Chasing a Number
It’s tempting to aim for a “perfect” temperature, but the right sauna temperature is the one your body feels good in.
Choose the lower bench if the heat feels too intense.
Step out and cool off with a quick shower or some fresh air if needed.
If your heart starts racing or you feel lightheaded, take a break, hydrate, and return when you’re ready.
This isn’t a contest. You don’t need to “push through.” It’s okay to take it slowly and let your body guide the way.
What About the “Macho Sauna” Vibe?
Let’s be honest — some sauna sessions can feel like an endurance “bro” test. The heat’s cranked up, the timer’s ticking, and there’s a sense that you’re supposed to prove something.
If that’s not your style, you’re not alone.
Many women find it more comfortable and empowering to sauna with other women. It creates a softer atmosphere — one that’s less about pushing limits and more about slowing down, reconnecting, and resting. It becomes a shared ritual, not a sweaty competition.
So if you’ve been put off by that intense “macho sauna” energy, know that you can absolutely create your own rhythm, your own space, and your own comfort zone.
Cooling Down Is Part of the Magic
The benefits of sauna don’t end when you step out. In fact, the cooling phase is just as important:
Try a cool rinse or quick shower right after your session or to cool down during your session.
Step outside into fresh air to reset your body temperature
Rehydrate with water or herbal tea
Relax for a few minutes to allow your body to recalibrate
That contrast between heat and cold is what stimulates circulation, deepens your calm, and boosts the immune system. It’s part of the ritual — and part of the reward.
Find Your Own Sweet Spot
There’s no single “right” way to do sauna. There’s only your way — the one that feels sustainable and supportive.
Here’s a good place to begin:
Start with 10–15 minutes per session
Go 2–3 times per week, if possible
Adjust the temperature slowly over time
Always listen to your body
Step out when you need to — no guilt, no pressure
This is about creating a habit that supports you in midlife — not about hitting some mythical temperature goal.
New to Sauna?
If you’re still on the fence or want more step-by-step guidance before you begin, I’ve written a few other blog posts just for you:
👉 The Health Benefits Of Saunas For Midilfe Women
👉 10 Sauna Accessories for Your Beach Trips (Because soggy towels happen)
👉 How Sauna Hats Work to Protect Your Head, Hair & Ears From The Heat
They’ll walk you through the basics and help you feel completely comfortable and confident stepping into your first session.
Final Thoughts: Gentle Beats Extreme
In midlife, what we need most is support — not stress. The beauty of sauna is that it gives more than it takes. It quiets your mind, soothes your body, and reminds you that caring for yourself doesn’t need to be complicated.
So let your sauna ritual be exactly that — a ritual. Gentle, grounding, and perfectly paced for you.
If you’d like to find out more about saunas and cold dipping, come and follow along on Instagram @denham.derby. If you haven’t tried our sauna hat yet, now might just be the time to do so!
Until next time!
Beth x
PS If you’d like my free guide: “The Sauna Solution - A Simple Way To Feel Better In Your Body & Your Life” just click on the picture below.
To get your copy of “the sauna solution” - CLICK HERE