Sweat, Soothe, Recover: A New Mom’s Guide to Sauna

Welcoming a baby is a beautiful, exhausting journey. New moms are constantly looking for safe ways to recover, relax, and enjoy a moment of peace. Enter the sauna: a cozy, warm sanctuary known for its health benefits. But is it safe during postpartum recovery? 

The short answer is: Probably, but with a green light from your doctor. 

While research specifically on sauna and postpartum recovery is limited, there’s plenty of data on how saunas benefit recovery in general.

The Warm Hug of Recovery 

Think of a sauna session as a warm hug for your tired body. The heat boosts circulation, which speeds up the healing of muscles and tissues after strain [3]. It’s also excellent for those sore muscles from constantly lifting, bending, and carrying your bundle of joy [1]. 

Beyond the physical, saunas are mental health powerhouses. The heat boosts feel-good chemicals (endorphins) and may lower cortisol levels [4] and helps brain waves enter a more relaxed state [2], which can be a real lifesaver when battling stress and missed sleep. 

Sip, Sweat, and Sip Some More   

Here’s where you need to be smart: dehydration. This is the biggest risk. Sweating profusely can impact your milk supply if you’re breastfeeding. The fix? Hydrate with plenty of water and electrolytes before and after your session. 

Also, generally, doctors recommend waiting at least 4 to 6 weeks after delivery to begin a sauna routine, and longer than that if you had a C-section or complications. Your body needs time to heal and stabilize. Speak to your doctor to determine your ideal timeframe. 

The Verdict  

Saunas offer appealing benefits for recovery and relaxation. However, you must prioritize your wellbeing. Always consult your doctor before you turn up the heat. They know your health history and can confirm when you’re ready to safely sweat out the stress. 

When you do get the "all clear," keep your sessions brief (15 minutes or less) and at a moderate temperature. You might find that infrared saunas provide a gentler heat and more tolerable temperature during your postpartum recovery. 

Most importantly, relax and enjoy – you’ve earned that peace and quiet! 

References: 

1. Ahokas, Essi K et al. “A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training.” Biology of sport vol. 40,3 (2023): 681-689. doi:10.5114/biolsport.2023.119289 

2. Chang, Ming et al. “A study on neural changes induced by sauna bathing: Neural basis of the "totonou" state.” PloS one vol. 18,11 e0294137. 27 Nov. 2023, doi:10.1371/journal.pone.0294137 

3. Khamwong, Peanchai et al. “Prophylactic Effects of Sauna on Delayed-Onset Muscle Soreness of the Wrist Extensors.” Asian journal of sports medicine vol. 6,2 (2015): e25549. doi:10.5812/asjsm.6(2)2015.25549 

4. Kukkonen-Harjula, K et al. “Haemodynamic and hormonal responses to heat exposure in a Finnish sauna bath.” European journal of applied physiology and occupational physiology vol. 58,5 (1989): 543-50. doi:10.1007/BF02330710