Introduction

Imagine stepping into a warm, wood-lined room, where the heat wraps around you and the world feels quieter. Saunas have been used for centuries in Scandinavian, Finnish and other cultures as a way to relax, connect and heal. Today, they’re making a comeback. Not just as a luxury spa experience, but as a practical wellness tool for busy professionals, parents and entrepreneurs.

I’ve recently enjoyed visiting the ‘Hot Fox’ sauna and cold plunge at Foxlake in North Berwick, and I’ve also been exploring local options here in Glasgow. On top of that, I use an infrared sauna blanket at home to bring the benefits into my daily routine. In this article, I’ll share:

The science-backed benefits of sauna therapy
The differences between traditional and infrared saunas
A few Scottish sauna experiences you can try
Why I love using a sauna blanket at home

Whether you’re curious about trying a sauna for the first time, or you want to make it part of your intentional living routine, this guide will help you get started.

Hot Fox sauna and cold plunge at Foxlake, North Berwick

What Are the Benefits of Saunas?

Saunas aren’t just about sweating. Studies have shown that regular sauna use can provide a wide range of physical, mental and emotional benefits:

Stress relief and relaxation: Heat helps reduce cortisol levels, easing tension in both the body and mind.
Improved circulation: Blood vessels dilate in the heat, which supports heart health and can help regulate blood pressure.
Muscle recovery: Athletes often use saunas to reduce muscle soreness and speed up recovery.
Detoxification: Sweating is a natural way for the body to flush out toxins.
Boosted immunity: Some research suggests sauna use can reduce the likelihood of catching colds.
Better sleep quality: Sauna before bedtime can help your body wind down, promoting deeper rest… and when you sleep well, you’re naturally more focused and productive the next day.
Supports productivity: Regular sauna use helps reduce stress, improves sleep and boosts mental clarity, all of which contribute to sharper focus, sustained energy and better overall performance at work.

“A sauna is a heated room designed to make you sweat, which helps relax muscles, improve circulation and reduce stress”

Traditional vs Infrared Saunas

Not all saunas are the same. The two main types are traditional saunas and infrared saunas.

Traditional Saunas:

Heated to around 70–100°C.
Use wood stoves or electric heaters to warm the air.
Often include steam by pouring water over hot stones.
Experience: hot, steamy, more intense.

Infrared Saunas:

Heated to around 40–60°C.
Use infrared light waves to heat your body directly rather than heating the air.
Easier to tolerate for longer sessions (I’m normally in mine for 45 to 60 minutes).
Experience: gentler, more focused on deep tissue heating.

Which is better?
Both have health benefits. If you prefer the ritual of a spa, a traditional sauna may suit you. If you’re looking for something gentler, or you want to use a sauna regularly at home, infrared may be the better option.

Are infrared saunas safe? Yes, research shows they are safe for most people when used responsibly. Always stay hydrated and listen to your body.

My Favourite Sauna Experiences in Scotland

For me, the setting makes all the difference. An outdoor sauna surrounded by nature feels refreshing and grounding, while an indoor spa sauna brings a sense of comfort and retreat. I’ve enjoyed both styles, and each has given me a memorable wellness experience.

Foxlake, North Berwick

I recently visited the ‘Hot Fox’ sauna and cold plunge at Foxlake in North Berwick, and it was such a refreshing experience. After being in the lake, it felt incredible to step into the warmth and let the heat melt away the chill. The view of the water, combined with the soothing atmosphere, made it more than just a physical reset - it was deeply calming. Foxlake is £10 per person for a 30 minute open session (we booked for an hour), and £150 for a 1 hour private session of up to 10 people. Kids age 6 to 15 are allowed in the private session only. Read their website for more.

One of the highlights at Foxlake is that, instead of plunging into an ice bath, you can take your time and step gradually into the cool lake. I found this much easier and more enjoyable than the instant shock of cold immersion.

Escape Sauna

I spotted Escape Sauna whilst in North Berwick. I had been hoping to get a table at Drift, but was unlucky (again!). I must try and book earlier!! Escape Sauna is right next door, and has amazing views out to sea from the sauna. It’s £75 for a private sauna booking, up to 5 people, for a 65 minute slot. To join an open session it’s £15.

Another option further afield is Wild Scottish Sauna, which has 5 outdoor woodfired sauna locations in Scotland.

Oh, and lastly… it’s on my list to visit Taymouth Marina Lochside Spa Resort. I was supposed to be here for a friend’s hen party, but was unable to travel at the time. So it’s still on my wishlist.

Outdoor hot pool at Taymouth Marina Lochside Spa Resort

Glasgow sauna options

There are also great options for saunas closer to home in Glasgow.

For an indoor spa, I love Blythswood Square Hotel & Spa where you can go on a journey in their thermal suites. I’ve written previously about my experience at Blythswood Square Hotel & Spa here, where I chose the ishga Sound Therapy treatment. It was bliss! There are a few different saunas in the spa, as well as the steam room, salt room, snow shower and ice fountain!

On my list to visit is Eastwood Forest Sauna which is a wild sauna and ice bath in the forest of Newton Mearns, Glasgow.

I’ve also found Wee Wild Sauna which has two locations at Castle Semple, Lochwinnoch and Prestwick Sailing Club.

Having local spots makes it easier to weave sauna into everyday life without needing to plan a whole day out.

Bringing the Benefits Home: My Infrared Sauna Blanket

As much as I love visiting a sauna, it’s not always practical to make the trip. That’s why I invested in an infrared sauna blanket, and it’s been one of the best wellness purchases I’ve made.

Why I love it:

It’s convenient: I can use it at home in the evening after the kids are in bed.
It’s time-saving: 30 minutes in the blanket feels like hours of relaxation.
It’s cost-effective: Over time, it’s cheaper than weekly spa visits.
It’s easy to use: Simply plug it in, slide in, and enjoy the warmth.

If you’re a busy professional, small business owner or parent, this can be useful for fitting self-care into your schedule.

Tips for Making Sauna Part of Your Routine

Adding a sauna to your routine doesn’t need to be complicated. Here are some easy ways to integrate it into your self care routine:

Start small: 15–20 minutes, 2–3 times per week; especially if you’re using the at home sauna blanket.
Hydrate well: Drink water before and after your session.
Combine with mindfulness: Listen to calming music, an audiobook or use the time for meditation.
Use evenings: A sauna session before bed can support deeper sleep. I also love it to soothe my muscles after a workout.
Pair with cold exposure: If you’re feeling brave, try alternating sauna with a cold shower for an energising boost.

How Saunas Support Productivity

While most people think of saunas as purely a relaxation tool, they can also have a surprisingly positive effect on productivity. Here’s how:

Mental clarity: Heat therapy reduces cortisol (the stress hormone) and encourages your body to switch into “rest and digest” mode. With less background stress, it’s easier to return to work with focus and clarity.
Improved sleep: Quality rest is the foundation of productivity. Sauna use in the evening can help you fall asleep faster and reach deeper sleep cycles, leaving you sharper the next day.
Recovery and energy: By easing muscle tension and improving circulation, saunas help your body recover more efficiently. This means less physical fatigue, which supports sustained energy for work and life.
Mindful pause: Stepping away for 20–30 minutes in a sauna creates intentional space to disconnect. That mental break often leads to fresh insights and creative thinking; something you don’t get when you’re glued to your desk.
Routine reset: Building sauna sessions into your week creates a natural rhythm of work and rest. That kind of structured downtime helps prevent burnout and supports long-term sustainable productivity.

Think of it as strategic rest. Saunas don’t just relax you… they help you recharge so you can show up with more focus, creativity and energy in your work.

Conclusion

Saunas are a powerful tool for supporting your health, productivity and overall wellbeing. Whether you’re stepping into an outdoor wild sauna like Foxlake or creating your own at-home ritual with an infrared blanket, the benefits are worth it.

Key takeaways:

Saunas reduce stress, aid recovery and support better sleep.
Traditional and infrared both have unique benefits.
Local saunas create community and ritual, while at-home options offer convenience.

Next steps:

Try a sauna near you and see how your body feels afterwards.
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Share your sauna experiences with me over on Instagram @sarahstewart.co.uk.

Sauna Benefits for Health + Productivity