Your Guide to Indoor Saunas: Benefits and Setup

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Written By Rachel Mcadms

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Table of Contents

Introduction to Indoor Saunas

An indoor sauna is a heated room or enclosure inside your home. It is designed for relaxation and health benefits. The sauna uses high temperatures, usually between 150-195°F (65-90°C), to create a dry heat environment. You can find indoor saunas in various styles and sizes, including traditional, infrared, and portable options.

Having an indoor home sauna offers many advantages. It provides a private space to relax and unwind. Regular use of an indoor sauna can improve blood circulation, reduce muscle soreness, and help detoxify the body. It also helps to relieve stress and promote better sleep. Installing an indoor home sauna adds value to your home and creates a convenient way to enjoy the benefits of sauna therapy without leaving your house.

Types of Indoor Saunas

There are several types of indoor saunas each with different features:

Traditional Indoor Saunas: These saunas heat the air inside to high temperatures using a stove, either electric or wood-burning. The heat makes you sweat and feel relaxed. They often need a vent for fresh air and may use rocks to control the heat and humidity.

Infrared Indoor Saunas: Instead of heating the air around you, these saunas use infrared heaters to directly warm your body. This type of heat can go deeper into your skin, which many find soothing for aches. They heat up quickly and use less energy than traditional saunas.

Portable Indoor Saunas: These are small and can be moved easily. They usually use infrared technology and can be set up in different places inside your home. They are perfect for people who want a sauna experience without needing a lot of space or a permanent installation.

Each type of indoor sauna offers a unique way to relax and enjoy the benefits of heat therapy at home.

Choosing the Right Indoor Sauna for Your Home

Selecting the perfect indoor sauna for your home involves careful consideration of several factors to ensure you get the most out of your investment:

1. Factors to Consider:

Space: Measure the area where you plan to install the sauna. Make sure there’s enough room for the sauna itself and any additional space needed for installation and operation. Consider ceiling height and floor type, as some saunas may require a certain environment.

Budget: Determine how much you are willing to spend. Sauna prices can vary significantly, with simpler models like portable indoor saunas generally costing less than permanent, custom-built ones.

Usage: Think about how often and by whom the sauna will be used. This will help determine the size you need and whether a more durable, higher-end model might be worth the investment.

2. Comparing Indoor Sauna Kits vs. Custom Builds:

Indoor Sauna Kits: These are pre-fabricated and designed for easier self-installation. They usually come with all necessary components and step-by-step instructions. Kits are often more budget-friendly and can be set up quickly, making them ideal for those who want a straightforward, no-fuss installation.

Custom Builds: A custom-built sauna is designed to fit a specific space or meet particular aesthetic or functional requirements. While more expensive, custom builds offer the advantage of fully personalizing your sauna experience. You can choose materials, sizes, heater types, and additional features such as lighting and sound systems.

Deciding between a sauna kit and a custom build largely depends on your specific needs, budget, and how much you value customization. Each option provides a unique set of benefits, and weighing these against your preferences will help you choose the right indoor sauna for your home.

Indoor Sauna Kits

Indoor sauna kits provide a convenient way to install a sauna in your home without the need for extensive customization or construction. Here’s a closer look at what these kits offer, their benefits, and some popular brands:

What Are Indoor Sauna Kits?

Indoor sauna kits are pre-packaged sets that contain all the necessary components to assemble an indoor sauna. These kits typically include pre-cut wood panels, a heater, rocks (if it’s a traditional sauna), benches, and instructions for assembly. They are designed for DIY installation, allowing homeowners to build their sauna with basic tools and minimal construction knowledge.

Benefits of Using Indoor Sauna Kits

Cost-Effective: Generally less expensive than custom sauna installations, as they reduce the need for professional construction.

Convenience: Everything needed for the sauna comes in one package, which simplifies the buying process and ensures compatibility of all components.

Flexibility: Many kits come in various sizes and configurations, making it easier to find one that fits a specific space or meets specific needs.

Time-Saving: Since all materials are pre-cut and designed to fit together, assembly time is significantly reduced compared to building a sauna from scratch.

Popular Indoor Sauna Kit Brands and Reviews

Almost Heaven Saunas: Known for high-quality cedar kits that are easy to assemble and offer excellent durability. Users often praise their robust construction and authentic sauna experience.

Sunlighten: Specializes in infrared saunas that are highly rated for low EMF levels and therapeutic benefits. Reviews frequently highlight their innovative features and effective heating.

Dynamic Saunas: Offers a range of both traditional and infrared saunas. They are often noted for their energy efficiency and modern designs that fit well in contemporary homes.

When choosing an indoor sauna kit, it’s important to read reviews and compare different brands to understand their strengths and weaknesses. This ensures you select a kit that not only fits your space and budget but also lives up to your expectations for quality and performance.

Building an Indoor Home Sauna

Creating an indoor sauna in your home can be a rewarding project, whether you choose a DIY approach or hire professionals. Here’s a step-by-step guide to installing an indoor sauna, essential components and materials needed, and a comparison between DIY and professional installation.

Step-by-Step Guide to Installing an Indoor Sauna

1. Planning and Design:

Determine the location within your home where the sauna will go. Ideal places are basements, bathrooms, or garages where you can manage ventilation and moisture effectively.
Choose the size and type of sauna—traditional steam or infrared.

2. Gathering Materials:

Purchase a sauna kit that suits your chosen design and size, which typically includes all necessary components like wood panels, benches, heaters, and hardware.

3. Preparation:

Prepare the space by ensuring the flooring is waterproof and that the room can handle increased humidity and heat.
Install insulation and vapor barriers to manage heat and moisture efficiently.

4. Assembly:

Construct the framework according to your sauna kit’s instructions.
Install the interior panels, benches, and door.
Set up the sauna heater—whether it’s an electric heater for traditional saunas or infrared panels.

5. Electrical Setup:

This step often requires professional help, especially for connecting heaters and control panels safely to your home’s electrical system.

6. Finishing Touches:

Install lighting and accessories like a thermometer, hygrometer, or sand timer.
Perform a test run to ensure everything is working properly and safely.

Essential Components and Materials Needed

Sauna Kit: Includes pre-cut wood, heater, stones (if applicable), and accessories.

Insulation and Vapor Barrier: Crucial for heat retention and moisture control.

Electrical Wiring and Fixtures: Necessary for powering the heater and lighting.

Ventilation System: Can be as simple as a vent or include an exhaust fan.

DIY Indoor Sauna vs. Professional Installation

DIY Indoor Sauna:

Pros: Cost-effective, rewarding, and allows for customization.
Cons: Time-consuming, requires specific skills, particularly in carpentry and electrical work, and potential for mistakes if inexperienced.

Professional Installation:

Pros: Quick, safe, and guarantees professional results with warranties.
Cons: More expensive and less customizable.

Deciding between DIY and professional installation will depend on your confidence in your DIY skills, budget, and time constraints. Each option has its benefits, and the right choice varies based on personal preferences and practical considerations.

Using and Maintaining Your Indoor Sauna

Proper usage and maintenance are crucial for maximizing the benefits and longevity of your indoor sauna. Here’s how to use your sauna safely and effectively, along with tips for regular maintenance and troubleshooting common issues.

How to Use Your Indoor Sauna Safely and Effectively

1. Pre-Use Preparation:

Hydrate well before entering the sauna to prepare your body for the heat and sweating.
Avoid alcohol and eat light meals before sauna sessions.
Check that all components, especially the heater and timer, are functioning correctly.

2. During Use:

Start with shorter sessions (10-15 minutes) and gradually increase as you become accustomed to the heat.
Sit or lie down to relax, ensuring even exposure to the heat.
Leave the sauna if you feel dizzy, nauseous, or uncomfortable in any way.

3. Post-Use Care:

Cool down gradually after leaving the sauna; avoid cold showers immediately after exiting.
Continue to hydrate to replenish fluids lost through sweating.

Regular Maintenance Tips

1. Cleaning:

Wipe down the interior surfaces with a damp cloth after each use to remove sweat and body oils.
Use mild, non-abrasive cleaners specifically designed for sauna maintenance.
Occasionally, deeper clean the benches and floor with a mixture of water and mild soap.

2. Ventilation:

Ensure proper ventilation after each use to prevent moisture buildup and mold.
Regularly inspect and clean any vents or exhaust systems to keep air circulating effectively.

3. Wood Care:

Treat wood surfaces with natural oils or sauna-specific sealants to maintain their condition and appearance.
Check for any signs of wood warping or damage, and address them promptly.

Troubleshooting Common Issues

1. Heater Problems:

If the sauna is not heating properly, check the power supply, fuses, and thermostat settings.
Inspect the heater for any visible damage or loose connections.

2. Odor Issues:

Persistent odors can be managed by ensuring thorough cleaning and checking for mold or mildew, which might require treatment with natural fungicides.

3. Structural Concerns:

Regularly inspect the structure for any loose fittings or deterioration, particularly in areas exposed to high heat and moisture.

By following these guidelines for using and maintaining your indoor sauna, you can enjoy a safe, relaxing, and healthful experience for many years. Regular maintenance not only extends the life of your sauna but also ensures that it remains a healthy and enjoyable part of your wellness routine.

Health Benefits of Indoor Saunas

Indoor saunas are more than just a luxury; they offer numerous health benefits that impact both physical and mental well-being. Scientific studies have documented these effects, providing a solid basis for their therapeutic uses.

Physical Health Benefits

Detoxification: Sweating in a sauna helps flush toxins from the body, which are expelled through the skin. This process can lead to improved liver and kidney function.

Improved Circulation: The heat from saunas causes blood vessels to expand, which improves circulation. This increased blood flow can speed up the body’s natural healing processes and reduce blood pressure over time.

Pain Relief and Muscle Relaxation: The heat from the sauna can relieve tension in the muscles and joints, helping to alleviate pain from conditions like arthritis, muscle soreness, and fibromyalgia.

Immune System Boost: Regular sauna use has been shown to stimulate the immune system, increasing the production of white blood cells, which helps the body fight off illness.

Mental and Emotional Well-being

Stress Reduction: The warm environment of a sauna can significantly reduce stress levels by relaxing muscles and regulating cortisol in the blood.

Improved Sleep: Regular sauna users often report better sleep patterns. The relaxation and body temperature changes that occur in a sauna facilitate quicker and deeper sleep.

Mood Enhancement: Sauna sessions can stimulate the release of endorphins, the body’s natural ‘feel-good’ chemicals, which can improve mood and overall sense of well-being.

Scientific Studies Supporting Sauna Use

Cardiovascular Health: Studies, such as those published in the Journal of the American Medical Association, have shown that regular sauna use is associated with reduced risks of cardiovascular diseases including high blood pressure, heart failure, and sudden cardiac death.

Longevity: Research from Finland, where sauna use is a cultural staple, suggests that frequent sauna use is linked with a lower risk of death from all causes.

Mental Health: Various studies indicate that the heat stress from a sauna can lead to a temporary increase in brain-derived neurotrophic factor (BDNF), which supports brain health, including better cognitive function and mood regulation.

By incorporating regular sessions in an indoor sauna into your routine, you can enjoy these extensive health benefits, contributing to a holistic approach to health and wellness.

Design Ideas for Indoor Home Saunas

Integrating an indoor sauna into your home not only adds value but can also enhance your daily living experience with both style and function. Here are some design ideas for stylish and practical indoor saunas, tips for incorporating a sauna into your existing home décor, and space-saving solutions for smaller spaces.

Stylish and Functional Sauna Designs

Modern Aesthetics: Opt for clean lines and minimalist design elements to create a contemporary look. Use glass doors for a sleek, open feel, and consider built-in LED lighting systems for a modern touch.

Rustic Charm: For a more traditional or rustic appeal, choose cedar or hemlock wood panels with a natural finish. Add a wood-burning stove if possible, which not only serves as a heating element but also as a charming focal point.

Luxury Features: Incorporate luxury elements like stone walls for a spa-like ambiance. Consider amenities such as built-in speakers for music, a digital control panel for precise temperature regulation, and aromatherapy diffusers to enhance the experience.

Integrating a Sauna into Your Home Décor

Consistent Styling: Match the sauna’s interior and exterior finishes with the rest of your home’s design. For example, if your home features a lot of modern furniture and decor, a sauna with a sleek, streamlined design with glass and smooth woods would fit well.

Visual Integration: Use similar color schemes or materials found elsewhere in your home for a cohesive look. This can mean matching wood types or paint colors to ensure the sauna feels like an integral part of the home rather than an afterthought.

Strategic Placement: Install the sauna in a location that complements your home’s flow. Basements, master bathrooms, or adjacent to a home gym are popular locations. Ensure it’s a place where warmth and relaxation are welcome.

Space-Saving Solutions for Small Homes

Corner Units: Take advantage of unused corners in bathrooms, basements, or bedrooms by installing corner saunas that are specifically designed to fit snugly into right-angled spaces.

Convertible Multi-Use Spaces: Consider a design that allows the sauna space to be used for other purposes when not in operation, such as a meditation area or a relaxation nook.

Compact Designs: Opt for smaller, portable saunas that can be set up and taken down as needed. This flexibility is ideal for very small homes or apartments where space is at a premium.

Designing your indoor sauna with these ideas in mind can ensure that it not only adds health benefits to your lifestyle but also enhances the aesthetic appeal and functionality of your home.

Cost Considerations for Indoor Saunas

Investing in an indoor sauna involves careful budgeting and an understanding of both initial and long-term costs. Here’s a breakdown of what to consider when planning your budget, comparing costs between sauna kits and custom builds, and evaluating the potential long-term savings and value.

Budgeting for an Indoor Sauna

Initial Costs: The purchase price of the sauna itself can vary significantly depending on the type (infrared vs. traditional), size, and features. Costs can range from a few thousand dollars for basic models to over ten thousand for high-end or custom designs.

Installation Costs: If opting for a sauna kit, DIY installation might save costs, but professional installation is recommended to ensure safety and proper setup, especially for electrical components.

Additional Costs: Consider the cost of electrical upgrades if needed, insulation, ventilation systems, and any interior decor or accessories like sauna rocks, benches, or lighting.

Comparing Costs of Indoor Sauna Kits and Custom Builds

Sauna Kits: Generally more cost-effective, ranging from $2,000 to $7,000. Kits include pre-cut materials and all necessary components, making them ideal for straightforward, budget-friendly installations.

Custom Builds: Costs can start at around $5,000 and go up substantially, depending on customization options like materials, size, and luxury features. Custom saunas are built to fit specific spaces and personal preferences, which can add to the overall expense but offer a tailored sauna experience.

Long-term Savings and Value

Energy Efficiency: Modern saunas, especially infrared models, are designed to be energy-efficient, which can lead to lower electricity bills compared to older or less efficient models.

Health Benefits: Regular sauna use can contribute to long-term health savings by reducing stress, improving cardiovascular health, and aiding in muscle recovery, potentially decreasing medical bills and health-related expenses over time.

Home Value: Adding a sauna to your home can increase its market value, making it a worthwhile investment if you plan to sell in the future. It adds appeal to potential buyers who value wellness and luxury amenities.

By carefully considering these cost factors, you can make an informed decision that aligns with your budget and wellness goals, ensuring that your investment in an indoor sauna adds both immediate enjoyment and long-term value to your home.

Testimonials and Personal Stories

Hearing from individuals who own and use indoor saunas can provide valuable insights into the practical benefits and transformative impacts these wellness tools can offer. Here’s a compilation of experiences and stories from indoor sauna owners, highlighting how their lives have been enriched and improved.

Experiences from Indoor Sauna Owners

Relief from Chronic Conditions:

Many users report significant relief from chronic pain conditions such as arthritis and fibromyalgia. For instance, John, a retiree, shares that regular sessions in his infrared sauna have allowed him to manage his arthritis pain better and reduce his reliance on pain medication.

Enhanced Relaxation and Stress Reduction:

Sarah, a marketing executive, describes her daily 20-minute sauna session as her “sanctuary” from the stress of her high-pressure job. She notes improvements in her overall mood and a decrease in anxiety levels.

Improved Sleep Patterns:

Alex, a software developer who struggled with insomnia, found that incorporating sauna use into his evening routine helped him unwind and prepare for a more restful sleep, significantly improving his sleep quality and duration.

Physical Fitness and Weight Management:

Emily, a fitness enthusiast, incorporates sauna sessions into her workout regimen to enhance muscle recovery and performance. She also credits the sauna with helping her maintain a healthy weight.

How an Indoor Sauna Improved Their Lifestyle

Social and Family Bonding:

Families often mention that owning an indoor sauna has brought them closer together, providing a shared space for relaxation and conversation without distractions from the outside world.

Lifestyle Integration:

For individuals passionate about health and wellness, an indoor sauna becomes a crucial part of their lifestyle, enabling them to integrate detoxification and wellness routines seamlessly into their daily lives.

Aesthetic and Property Value:

Homeowners like Mark and Linda highlight how the sauna has not only added a luxurious touch to their homes but also increased their property’s market value, making it a sound investment.

These testimonials and personal stories underscore the diverse benefits that indoor saunas can offer, from health and wellness advantages to enhancing relaxation and improving home value. Each story provides a unique perspective on the transformative potential of adding an indoor sauna to one’s living space.


Indoor saunas offer a remarkable blend of health benefits and personal enjoyment, making them a valuable addition to any home. From easing muscle pain and improving circulation to reducing stress and enhancing sleep quality, the advantages are extensive and well-documented. Beyond the physical and mental health benefits, indoor saunas provide a private retreat for relaxation and rejuvenation, offering a serene space to unwind after a long day.

As you consider incorporating an indoor sauna into your lifestyle, it’s important to use it safely and effectively to maximize its benefits. Start with shorter sessions to acclimate your body to the heat, stay hydrated, and listen to your body’s signals to avoid overheating. With these practices in place, your sauna experience can be both safe and profoundly enjoyable, enriching your daily life and well-being.

FAQs About Indoor Saunas

What are the health benefits of using an indoor sauna?

Answer: Indoor saunas can improve cardiovascular health, aid in detoxification, help with weight loss, relieve stress, reduce muscle soreness, and potentially improve sleep patterns. Regular use can also boost the immune system and improve skin health by increasing blood circulation.

How much does it cost to install an indoor sauna?

Answer: The cost can vary widely depending on the type of sauna (infrared or traditional steam), size, materials, and whether it’s a pre-built kit or a custom installation. Prices can range from a few thousand dollars for basic kits to over $10,000 for high-end custom builds.

Do indoor saunas require a lot of maintenance?

Answer: Maintenance requirements are relatively minimal. Regular tasks include wiping down surfaces to remove sweat and oils, ensuring proper ventilation to avoid moisture build-up, and occasionally treating wood surfaces to maintain their condition and appearance.

How much space do I need for an indoor sauna?

Answer: At a minimum, you will need enough space for the sauna unit itself plus additional room for installation and maintenance access. A small 2-person sauna might require a footprint of about 4 by 6 feet. Consider ceiling height as well, as saunas need adequate height for proper heat distribution and comfort.

Can I install an indoor sauna myself, or do I need professional help?

Answer: Many indoor sauna kits are designed for DIY installation and come with detailed instructions. However, for electrical connections and to ensure compliance with local building codes, it may be prudent to hire a professional, especially if you are installing a larger or more complex sauna system.

Are there any risks associated with sauna use?

Answer: While sauna use is generally safe for healthy adults, it is not recommended for everyone. Individuals with cardiovascular conditions, pregnant women, and those with sensitivity to heat should consult a healthcare provider before using a sauna. It’s also crucial to stay hydrated and limit sessions to a safe duration to prevent overheating.

How often can I use my indoor sauna?

Answer: You can use your indoor sauna as often as you like, depending on your health and personal comfort. Many people enjoy using their sauna 2-3 times per week, but some use it daily. Listen to your body, and adjust usage based on your physical response.

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