The whole purpose of using a sauna is to feel better either physically, mentally, or both. So why does sauna give me headache? You shouldn’t leave the sauna feeling worse than when you entered. There are a few plausible explanations:
- Dehydration (the most common culprit)
- Heat exhaustion (also very common)
- Underlying medical conditions
Fortunately, learning how to get rid of headache after sauna is fairly simple. It’s just a matter of rehydrating and incorporating a few relaxation techniques. We’ll also share tips on how to prevent the dreaded sauna headache going forward.
But, does sauna help with headaches in some cases? While too much of a good thing can have the opposite effect, there are many situations where you can use the sauna for headache relief. We’ll also provide some guidance there.
After all, Nordica Sauna is your trusted source for all things home saunas - including the premier selection of all the differenttypes of saunas from thebest sauna brands.If you haven’t already, bring the benefits of sauna therapy into your home with our help:
Why Does Sauna Give Me a Headache?
Sauna therapy is an age-old tradition hailing from Finland, and it’s known for quite a few unique benefits. Many use it for detoxification, muscle recovery, improved circulation, or even something as simple as relaxation.
The intense heat produces an equally intense sweat, and users exit the sauna feeling physically and mentally rejuvenated. At least, that’s the goal - so why does sauna give me a headache?
Dehydration
Sweating is a key part of the sauna experience, so it’s no surprise that dehydration is the most common cause of a sauna headache. If you find yourself not sweating in sauna all of a sudden, it’s likely because you’re dehydrated!
So how does this lead to a headache after sauna? First, know that dehydration is much more than just sweating out water. You’re also losing vital electrolytes.
This combination causes your blood volume to decrease, which in turn can reduce the flow of oxygen to your brain, resulting in a headache. This is why it’s imperative that you drink plenty of water before, during, and after your sauna session.
Heat Exhaustion
While the heat is what yields benefits, too much of a good thing can be harmful. Heat exhaustion from the sauna is a perfect example of this at play.
Prolonged exposure to high heat can overwhelm your body’s cooling mechanisms. Your body will start struggling to maintain its internal temperature, leading to symptoms such as headaches, dizziness, nausea, and fatigue.
This is often the result of staying in the sauna too long, but it can also be caused by using the sauna at too high a temperature. Either way, pay close attention to the early warning signs of heat exhaustion. Exiting the sauna early can save you from the more uncomfortable symptoms.
Underlying Medical Conditions
If you’re plenty hydrated and aren’t suffering from heat exhaustion, why does sauna give me a headache? It could be an indicator of a more serious underlying condition.
For example, people with low blood pressure might experience a headache due to the sauna’s effect on blood circulation. Similarly, those with migraines or heat sensitivity may find that the high temperatures act as a trigger.
Even something as simple as physical tension in the neck and shoulders can be made worse by sitting in a fixed position too long in the sauna, in turn causing a headache. So after ruling out the two more common culprits, consult your healthcare provider and figure out what’s going on.
How to Get Rid of Headache After Sauna
A post-sauna headache can be frustrating given the fact that you’re using heat therapy as a form of self-care. While we’ll share tips on avoiding it going forward, we want to help you learn how to get rid of headache after sauna in the meantime.
Immediate Hydration and Electrolyte Replacement
Given that most sauna headache occurrences are due to dehydration, your first response should be rehydrating. Drink plenty of water, ideally, water that’s been infused with electrolytes - think magnesium, sodium, and potassium,
If you don’t have access to an electrolyte supplement then eat bananas or salty snacks. Rehydrating not only eases headaches but also prevents further symptoms like dizziness or fatigue.
Better yet, prevent dehydration in the first place by sipping before the headache sets in. After all, you’re already really dehydrated by the time you start feeling symptoms.
Cooling Down Gradually
Contrary to what you might assume, rushing to hop in a cold shower isn’t a great way to combat heat exhaustion. Such a contrast could actually make matters worse.
So, take things slow instead. Obviously get out of the sauna, but stick with a more temperature area for a few minutes and thenhop in a shower with lukewarm - not cold - water. This approach will better stabilize blood circulation, preventing persistent sauna headaches.
Relaxation Techniques
Stress and tension can worsen headaches, especially after a sauna session. So, take a few moments to focus on your breathing or do some light stretching to ease any tightness in your neck, shoulders, or temples. A cool compress on your forehead or neck can also be soothing.
Rest and Recovery
Sometimes, the best remedy for a headache is simply closing your eyes and doing nothing. After you’ve followed the steps above find a quiet, comfortable space to rest for 20-30 minutes.
Lying down in a dark room and closing your eyes can prevent overstimulation so your body recalibrates. If all else fails, try over-the-counter pain relievers like ibuprofen or acetaminophen.
Preventing Sauna Headache Going Forward
They say an ounce of prevention is worth a pound of cure. Rather than focusing on how to do get rid of headache after sauna, take a moment to learn how to prevent the dreaded sauna headache going forward!
Focus on Hydration Before You’re Dehydrated
We mentioned earlier that by the time you feel dehydrated it’s too late - your body has been screaming for water for a while.
So, make sure you’re drinking plenty of water all day long, well before you enter the sauna. Again, consider electrolyte-enhanced beverages to keep your body stocked up on all the essential minerals like magnesium, potassium, and sodium.
It’s also a good idea to avoid things that dehydrate you before the sauna. That includes caffeine or alcohol, as these diuretics will only make matters worse. It might be worth avoiding strenuous exercise before the sauna, too.
Adjust Sauna Settings if Needed
Given that heat exhaustion can often cause headaches from sauna, it might be time to rethink how you use the sauna - both in terms of temperature settings and the amount of time you spend in the sauna.
This means starting your session with a lower temperature and working your way up as your body allows. We recommend using a timer to prevent overstaying your welcome, too. 10-15 minutes is a good starting point, and similar to the heat, you can ramp up as you see fit.
Monitor and Manage Blood Pressure
Sauna therapy can cause blood pressure fluctuations if you’re predisposed to them, so make sure you’re keeping a close eye on your blood pressure before and after sessions.
Avoid abrupt transitions, such as moving directly from a hot sauna to a cold plunge. This can cause dramatic blood pressure changes and ensuing headaches. You might need to talk with your doctor about whether the sauna is even safe for you in the first place or not.
Use Sauna in a Relaxed State
Make sure you’re in a calm, relaxed state before entering the sauna. We know what you’re thinking - I’m using the sauna as a MEANS of becoming calm and relaxed!
It’s true that the sauna can support relaxation, but it can help to engage in mindfulness exercises or light stretching beforehand to relieve any built-up tension in your body and enter the sauna in the right state.
So, when is the best time to sauna? We also recommend you avoid using the sauna on an empty stomach or immediately after a heavy meal, as this can cause discomfort and headaches. Learn more about the pros and cons of sauna while fasting in our blog.
Does Sauna Help With Headaches in Some Cases?
You may have come here struggling with a headache after sauna use, but does sauna help with headaches in some cases? Definitely! The key is to understand the underlying cause of the headache and tailor the sauna experience to address it.
Tension Headaches
This type of headache is caused by muscle tightness in the neck and shoulders, and is a perfect example of when it makes sense to use the sauna for headache relief.
The heat from a sauna helps relax these muscles, promoting blood flow and easing the physical tension that contributes to the headache. In fact, you might even notice a reduction in the frequency of tension headaches with regular sauna use!
Migraine Relief for Some Individuals
Even certain migraine suffers find that the controlled heat and relaxation of a sauna helps alleviate symptoms. This isn’t always the case, though. For some, the extreme heat can be a migraine trigger.
To avoid causing more harm than good we recommend starting with a lower-temperature sauna session to ease physical and mental tension. See if that reduces the severity of migraines caused by stress or poor circulation.
Enhanced Circulation
Improved blood flow is one of the hallmark benefits of sauna therapy, but how does sauna help with headaches through this mechanism?
Well, many headaches are actually caused by poor circulation or vascular constriction. Fortunately, the heat from a sauna dilates blood vessels, improving oxygen delivery to the brain and reducing the pain associated with restricted blood flow.
Stress Reduction and Mental Clarity
It’s no secret that stress causes many types of headaches, including both tension headaches and certain migraines. But it’s also well known that saunas are a powerful way to manage stress naturally!
Saunas offer a sanctuary for relaxation so the body can lower cortisol levels and release endorphins. This not only alleviates stress-related headaches but also provides mental clarity and emotional balance.
Tips on Using a Sauna for Headache
While using a sauna for headache relief can make a big difference in how you feel, it’s important to note that misuse can make matters worse. Here are some tips on reaping the sauna headache benefits:
Choose the Right Sauna Type
Not all saunas are the same, and certain types may be better suited for different goals. Using an infrared sauna for headache management is a great example of this.
These modern styles operate at a much lower temperature while still promoting deep heat penetration. This can reduce the risk of heat-induced headaches that may come with more intense sauna styles.
Limit Session Duration
We’ve said this a few times throughout our guide on headache after sauna, but overexposure to heat is only going to make your headache worse.
Shorter sessions of 10 to 15 minutes are ideal for acclimating to the sauna environment. More advanced users can push their limits a bit, up to 20-30 minutes.
Monitor Room Conditions
The temperature and humidity levels also influence how effective the session will be for headache relief. High humidity in steam saunas, for example, can be overwhelming and lead to discomfort.
The same is true of excessive temperatures. So whether you have an electric sauna heater or wood burning sauna heater, consider turning the sauna heater down a bit. Somewhere between 160°F to 180°F for traditional saunas is the sweet spot, even lower for infrared styles.
Listen to Your Body
Above all else, you need to pay close attention to the signals your body sends you when the sauna is causing more harm than good.
If you start feeling lightheaded, overly flushed, or develop an even worse headache, something isn’t right. These are all signs to step out and cool down. Ignoring these signals can worsen symptoms and detract from the sauna's benefits.
Final Thoughts on Headache After Sauna
A headache after a sauna session can be frustrating, but know that it’s typically preventable - dehydration or heat exhaustion are the most common causes, and these can be addressed with smart preparation and proper usage guidelines.
In some cases, you can actually use a sauna for headache relief, too. Tension headaches in particular can be managed through regular sauna sessions.
Our blog has additional resources on topics like infrared vs steam sauna, sauna before or after massage, barrel sauna vs square sauna, sauna prices, infrared sauna vs dry sauna, Harvia vs HUUM, indoor vs outdoor sauna, red light therapy vs infrared sauna, and infrared sauna safety.
But before we wrap things up we want to remind you that Nordica Sauna is your one-stop shop for all the most common sauna sizes, including:
- 1 person sauna for sale
- 2 person sauna for sale
- 3 person sauna for sale
- 4 person sauna for sale
- 5 person sauna for sale
- 6 person sauna for sale
- 8 person sauna for sale
Whether you’re looking for an indoor sauna or outdoor sauna, the best infrared sauna for home, or a traditional style, we’ve got you covered with the most trusted brands at unbeatable prices.
Plus, you have access to world-class customer service every step of the way, from choosing the right sauna style to understanding how to make the most of your investment.
So read our sauna buying guide, take our sauna quiz below, or get in touch with a customer service member today for one-on-one assistance.
Don’t let headaches hold you back from enjoying all that saunas have to offer. Say goodbye to post-sauna headaches and hello to ultimate relaxation at Nordica Sauna!
