Can You Bring Your Phone in a Sauna? Dos, Don’ts, and Safety Tips

Picture this: you've finally decided to kick back and enjoy a sauna session. As the heat soothes your muscles and calms your mind, your phone buzzes with a notification. What do you do? How to Use Sauna? Disregard it and continue your session, or check the notification to see what it is. If you're like many people, you'd check it, and the next thing you know, you're distracted and scrolling through social media rather than enjoying the health and relaxation benefits of your sauna session. This blog addresses the famous question: can you bring your phone in a sauna? This article will help you enjoy your sauna while remaining mindful of distractions.   

As you read on, you will learn the potential risks of bringing a phone into a sauna and alternative ways to enjoy your time without distractions. One great distraction-free solution for sauna users is GoPolar's sauna app. This app can help users track their sauna sessions and discover relaxation and recovery techniques for an enjoyable experience.

What Is the Point of Going in a Sauna?

Sauna bathing has long been popular in Nordic countries and has become more popular in the United States. But while many people might think that sitting in a sauna is only suitable for relaxation, a growing body of research suggests that regular sauna use may offer some impressive health benefits, too. 

Saunas Improve Mood and Reduce Depression

Saunas can help people who struggle with depression. Lots of research shows that they can make you feel euphoric. Saunas are somewhat stressful on the body, so your brain produces and releases more euphoric hormones to deal with it. And these changes appear to be semi-permanent. 

A Prescription for Happiness

So if you use a sauna regularly, you'll be consistently happy. Dr. Jeffrey Lieberman, MD, has completed two studies in which he had people with significant depression sit in an infrared sauna. In his first study, the participants had just one infrared sauna treatment, which reduced their symptoms by about 50%. 

Heat Therapy for Depression

In his follow-up study, he found that a single session caused a rapid and powerful antidepressant effect, and the benefits continued for six weeks, which was unexpected. He concluded that whole-body hyperthermia holds promise as a safe, rapid-acting antidepressant treatment with a prolonged therapeutic benefit. 

Other researchers have looked at the effects of infrared sauna therapy on mildly depressed patients with:

• Fatigue
• Appetite loss
• Mental complaints

They found that sauna treatment significantly increased their appetite and reduced their mental complaints. Whole-body heat therapy has also been shown to reduce depression in cancer patients. And other research shows that sweating increases mental satisfaction and energy.

Saunas Reduce Anxiety and Stress

Not surprisingly, saunas can also reduce stress and anxiety. Several studies have shown that 

regular sauna use lowers levels of cortisol, your body’s primary stress hormone. In one study, researchers found that using a sauna can reduce both state and trait anxiety. Other research shows that sweating increases relaxation and reduces frustration and anxiety. 

Saunas Increase Beta-Endorphins, Relieve Pain and Help Treat Fibromyalgia

Beta-endorphins are pain-relieving compounds that originate within your body. Your brain produces and releases these natural painkillers during strenuous exercise, emotional stress, and pain. Since saunas are a stressor, the release of endorphins is increased when you spend time in one. 

A Natural Remedy for Fibromyalgia Pain

Saunas can help reduce the symptoms of fibromyalgia. Several studies have shown that heat stress and heat exposure in a dry sauna significantly increase beta-endorphin levels. This may explain why research shows that sauna therapy can lessen the pain experienced by patients with fibromyalgia, a chronic syndrome characterized by widespread pain with tenderness in specific areas. 

A Complementary Approach to Pain Relief

In one study, people with fibromyalgia experienced a 33 to 77 percent reduction in pain after using an infrared sauna regularly. Six months after the study, the participants reported a 28 to 66 percent reduction in pain. Other researchers have found the same thing and concluded that infrared sauna therapy is effective for the treatment of fibromyalgia. Another way to relieve pain is by taking DL-Phenylalanine. It’s an amino acid that inhibits the breakdown of endorphins. I previously wrote about it here.

Saunas Increase Brain-Derived Neurotrophic Factor (BDNF)

A cartoon brain with arms and legs lifting weights over its head. Saunas increase BDNF. Brain-derived neurotrophic factor (BDNF) is a naturally occurring protein in the brain that lowers your risk of mental disease and improves your mood. It does this by protecting and repairing your brain cells and increasing the growth of new brain cells. 

A Natural Way to Boost BDNF and Combat Depression

Many researchers consider it a natural antidepressant because it can reduce anxiety and depression. Research suggests that if you struggle with mental illness, you likely have reduced levels of BDNF. But luckily, there are ways to boost it. Using a sauna is one of the ways. Research shows that heat exposure increases the expression of BDNF. In this post, I have provided 21 other ways to boost BDNF.

Saunas Increase Norepinephrine Levels and May Help Treat Attention Deficit Hyperactivity Disorder (ADHD)

Norepinephrine, or noradrenaline, is a hormone and neurotransmitter in the brain that can help focus and attention. Numerous studies have found that sauna use significantly increases norepinepherine levels. In one study, women spent 20 minutes in a sauna two times each week, and researchers witnessed an 86% increase in norepinephrine. 

A Potential Alternative for ADHD Treatment

In another study, men who stayed in a sauna until exhaustion increased their norepinephrine levels by 310%. Besides increasing norepinephrine, heat stress also increases your body’s ability to store norepinephrine for later release. Medications that increase the reuptake norepinephrine are often prescribed to people with ADHD, so researchers believe that sauna therapy should be considered as an alternative treatment.

Saunas Encourage the Growth of Myelin

Myelin is a fatty, white substance that wraps around the end of many nerve cells. It forms an electrically insulating sheath that increases nerve condition speeds. In other words, it allows your brain to send information faster and more efficiently, making it essential for the optimal functioning of your nervous system.

Heat stress increases prolactin, a hormone that promotes the production of myelin. In one study, researchers had healthy young men stay in a sauna until they were exhausted, and they reported a 10-fold increase in prolactin. 

In another study, women spent 20 minutes in the sauna twice weekly, and researchers witnessed a 510% increase in prolactin. I have provided 25 other ways to promote myelin growth in this post.

Saunas Reduce the Risk of Dementia

Dementia is a significant concern today. It’s the third leading cause of death in the United States, behind cardiovascular disease and cancer. By 2050, it’s estimated that 13 million Americans and 160 million people globally will be affected by the disease. There is currently a lack of effective treatment options, so simple tools to help with prevention are crucial. 

Saunas can help reduce the risk of dementia, and sauna therapy may be one tool in this effort. Researchers tracked the health of more than 2,300 men in Finland for about 20 years. The men who used a sauna four to seven times each week had a 66 percent lower chance of developing dementia than men who used a sauna just once a week. 

“We have considered other lifestyle factors, like physical activity and socioeconomic factors. There is an independent effect of sauna,”  says Dr. Jari Laukkanen, Professor of Clinical Medicine at the University of Eastern Finland. 

Saunas Reduce Psychological Symptoms of Anorexia

Anorexia nervosa, simply known as anorexia, is an eating disorder characterized by:

• Low weight
• Fear of gaining weight
• Strong desire to be thin
• Food restriction

Researchers have examined the effects of sweating on anorexia and reported positive effects on hyperactivity, depression, and stress levels.

Saunas Reduce Symptoms of Chronic Fatigue

Chronic fatigue syndrome is a complex, incapacitating illness. It affects millions worldwide and may affect up to 4 million people in the United States alone. People struggling with this disorder not only have unrelenting fatigue lasting for six months or more but also:

• Memory and concentration deficits
• Sleep disturbances
• Headaches
• Joint and muscle pain
• Gastrointestinal and immune system dysfunction

Saunas can help reduce symptoms of chronic fatigue syndrome. One study found that infrared sauna sessions significantly reduce fatigue in patients with chronic fatigue syndrome. It also significantly reduced their anxiety and depression. 

I've had some clients with chronic fatigue say that their doctor recommended they stay out of the sun and avoid exposing themselves to too much heat. But the above study didn't find any adverse effects in chronic fatigue patients from regular infrared sauna sessions.

Another study found that daily infrared sauna sessions dramatically improved symptoms of chronic fatigue syndrome, including:

• Fatigue
• Pain
• Sleep disturbances

The patients in the study didn’t improve with prednisolone, a steroid medication, but did improve with sauna therapy. So, if you struggle with chronic fatigue, infrared sauna therapy is worth looking into.

Saunas Reduce Tension Headaches

Chronic tension-type headache is a syndrome characterized by frequent headaches that occur more than 15 days every month. The intensity and duration of the headaches can be very distressing and disabling, and affect a person's well-being. Nevertheless, research shows that regular sauna use is a simple, self-directed treatment effective for reducing headache pain intensity.

Saunas Help Eliminate Heavy Metals

Some of the benefits of sauna usage occur because of increased sweating. Many people don’t sweat very much, which can cause problems because your skin acts as an essential route of detoxification and helps you excrete heavy metals that are so prevalent in your modern environment. 

Common heavy metals in our environment include:

• Cadmium
• Arsenic
• Lead
• Mercury

A diagram demonstrating the adverse effects of heavy metals on the body. Regular sauna use can help your body excrete heavy metals. Lack of sweating may increase toxic load over time, negatively affecting your brain and mental health. 

Research shows that mercury poisoning from dental amalgam affects the mind and emotions and plays a role in the development of mental illness. But, sweating frequently in a sauna can enhance your detoxification pathways and help your body remove mercury. 

Studies show that using a sauna repeatedly can reduce high mercury levels to normal levels. Researchers have concluded that “sweat-inducing sauna use can provide a therapeutic method to increase elimination of toxic trace metals and should be the initial and preferred treatment of patients with elevated mercury levels” (38). 

“Sweating offers potential and deserves consideration to assist with removal of toxic elements from the body.” Researchers writing in the Journal of Environmental and Public Health.

Saunas Increase Deep Sleep

Getting high-quality deep sleep is critical for optimal brain function and mental health. Regular sauna use is one way to improve it. Researchers in Finland report that sauna use is one factor that can result in deeper, more restful sleep. This sleep supplement contains magnesium and several other natural compounds I’ve used over the years to deepen sleep. 

I work with my clients to help them naturally maximize the quality of their sleep without taking many supplements. We can register for the workshop here.

Saunas Support Thyroid Function

Your thyroid is a small butterfly-shaped gland located in your neck below your Adam’s apple, and lots of research shows that thyroid dysfunction can contribute to mental health problems. One of the main threats to the health of your thyroid is non-biological halogens. These include:

• Bromine
• Fluorine
• Chlorine
• Perchlorate (often found in tap water) 

Detoxifying Your Body of Halogens and Supporting Thyroid Health

Your thyroid doesn’t know the difference between these halogens and iodine, a trace mineral necessary for proper thyroid function. Your thyroid soaks up the halogens and uses them like iodine. By occupying iodine receptors, they inhibit the production of your thyroid hormones and contribute to thyroid dysfunction. But don’t worry, sauna use can help your body excrete halogens. The more you excrete the halogens, the more your body can use iodine to produce thyroid hormones.

Related Reading

• Steam Room vs Sauna
• Sauna Before or After Workout
• Benefits of Sauna After Workout
• How Long Should You Sit in a Sauna
• Dry Sauna Benefits

Can You Bring Your Phone in a Sauna

When taking your phone into a sauna, the real question isn't whether you can but whether you should. While smartphones are designed to withstand various conditions, extreme heat and humidity can wreak havoc on their internal components. 

Understanding the Risks of Taking Your Phone into a Sauna

The high temperatures and humidity in traditional and infrared saunas can damage your phone. Electronic devices like phones are not designed to withstand extreme heat and moisture, which can damage their internal components. 

Extreme Heat

Saunas operate at high temperatures, typically ranging between 150°F and 195°F (65°C to 90°C). Most smartphones are designed to operate within a safe temperature range, usually up to about 95°F (35°C). Exposure to the intense heat of a sauna can cause the phone's internal components to overheat. This overheating can damage sensitive parts like:

• Battery
• Processor
• Memory

Prolonged exposure to high heat can reduce battery life, cause data corruption, or even cause complete hardware failure.

Humidity and Moisture

Saunas, mainly traditional steam saunas, have high humidity levels. Electronic devices, including smartphones, are generally not designed to handle high moisture environments. Moisture can seep into the device, leading to corrosion of the internal circuitry. Even in an infrared sauna, where steam isn't as prevalent, the ambient humidity can still be higher than what electronic devices are equipped to handle. 

Thermal Expansion

When heated, different materials in your phone expand at different rates. This differential expansion can cause physical stress within the phone, potentially leading to component separation or cracking of the circuit board. Solder joints, which connect various components on the circuit board, are particularly susceptible to damage from thermal expansion. 

Condensation Risk

When you take your phone from a relaxed environment into a hot sauna and back out again, condensation can form inside the device as it cools down. This condensation can cause short-circuiting of the electronic components, leading to malfunction or permanent damage. 

LCD and Display Issues

Smartphone LCD or OLED screens are sensitive to temperature changes. High heat can cause screen components to degrade or distort, leading to:

• Permanent discoloration
• Loss of image clarity
• Complete screen failure 

What About EMF and ELF Exposure?

Infrared saunas have low EMF and ELF frequencies (a type of low-energy radiation). Electronic devices that can contribute to increasing frequencies and potentially cause health problems include:

• Mobile phones
• Bluetooth
• Wi-Fi

While research is still limited, some studies suggest that prolonged exposure to the electromagnetic fields (EMFs) emitted by smartphones could have potential health risks. These may include:

• Headaches
• Sleep disturbances
• An increased risk of certain types of cancer

The World Health Organization has classified EMFs as possibly carcinogenic, but more research is needed to fully understand the long-term effects. 

Leave Your Phone Outside the Sauna

By bringing your phone into the sauna, you're exposing yourself to these EMFs in a confined space and potentially increasing your exposure time if you use your phone instead of relaxing or meditating. It's always a good idea to consult your doctor when considering sauna therapy, especially if you have health concerns or conditions. 

What About Other Electronics in the Sauna?

What about other electronics like AirPods? We advise against using AirPods or similar devices in saunas due to the high-temperature, high-humidity environment, which is not conducive to electronic devices. The same logic applies to most electronics you might consider bringing into a sauna. 

What About Germs?

Public saunas are warm and moist, ideal for germ growth. Phones can pick up bacteria from your hands or any surface you put them on. Scientists have found that your phone can be ten times dirtier than your toilet seat. These germs may spread more quickly inside a sauna. 

Phone Hygiene in Saunas

Touching your phone and touching your face could also transfer bacteria. Others in the sauna might also get these germs if they touch surfaces where you've placed your phone. Keeping it clean is essential but hard to do in a sauna environment. Phones add to the unhygienic conditions in shared spaces like saunas. 

Bacteria love the heat and humidity there, making phones potential carriers of germs between users. To stay healthy, think twice before bringing your phone into this space where cleanliness matters for all who use it. 

Invasion of Privacy

Whether or not a sauna clearly states against using a cell phone, you should still leave it in your locker to comply with sauna etiquette. People often prefer to enjoy their sauna in swimwear or no clothing, so taking any photographic devices concerning their privacy is not ideal. 

It kills the Purpose!

Saunas provide both physical and mental health benefits. You can relax, unwind, and spend some time being mindful. Each session improves:

• Circulation
• Muscle relaxation
• Stress relief
• Detoxification
• Enhanced skin health
• Improved respiratory function
• Better sleep and pain management
• Boosted the immune system
• Weight loss
• Calorie burn

With undivided attention, you can immerse yourself fully in the experience, which is better than spending time being distracted. 

Safer Alternatives to Using Your Phone in a Sauna

Use a Sauna Clock or Timer

Instead of using your phone to keep track of time, consider using a sauna-specific clock or timer that can handle the heat. 

Bluetooth and Built-in Audio Systems

For those who want to listen to music or podcasts in the sauna, consider using a sauna equipped with a built-in audio system and Bluetooth connectivity. This lets you control your audio content without exposing your phone to harsh conditions. 

GoPolar: Your Essential Cold Plunge and Sauna Companion

Our cold plunge app is the go-to resource and tracking app for people who like to take cold plunges and saunas. With GoPolar's cold plunge app, you can track your cold plunge, shower, and sauna sessions with your Apple watch. 

After your plunge or sauna session, you can:

• Review your heart rate during a session
• See trends in the app with Apple Health data
• Track your scores in our leaderboard/community

With our app, you can also find the best spots to cold plunge in your area! Download our cold plunge app for free today to level up your cold plunge and sauna sessions with our tracking features and the GoPolar community leaderboard.

Related Reading

• Dry Sauna vs Wet Sauna
• Andrew Huberman Sauna
• Sauna or Steam Room First
• How Long to Sit in the Sauna After a Workout
• Best Time to Sauna
• Sauna Skin Benefits
• Can You Sauna Everyday
• Does Sauna Reduce Inflammation
• Sauna Before or After Cold Plunge

How to Safely Use Your Phone in the Sauna

While leaving your phone outside the sauna is the best option, some people still want to bring their devices. If that’s you, here are several precautions to help minimize your phone’s likelihood of overheating:

Stay Close to the Entrance for a Cooler Environment

The further you are from the sauna's entrance, the hotter it will be. If you want to keep your phone to a minimum, stay close to the entrance, where the temperature is more relaxed.

Use a Towel for Protection

A towel can protect your phone from the heat and moisture in the sauna and remove any moisture buildup from its surface before use.

Invest in a Heat-Resistant Phone Case

Heat-resistant phone cases are designed specifically for high-temperature environments like saunas. They help insulate your device against heat while protecting it from direct moisture. Look for cases that have undergone rigorous testing and come with heat resistance certifications. Using a certified heat-resistant case ensures your phone stays safe, even in the intense heat of a sauna.

Waterproof Pouches Can Help

While primarily known for keeping water out, certain waterproof sauna accessories also offer some thermal protection. They're perfect for keeping your phone dry and relatively cool. Always check the product specifications to ensure they're suitable for sauna temperatures.

Cooling Grips Help Dissipate Heat

A newer innovation, cooling grips, can be attached to the back of your phone. They help dissipate heat away from your device, preventing overheating. Some products even include small fans or phase change materials that cool the phone during use. 

Minimize Phone Usage

Before entering the sauna, ensure your phone is securely wrapped in its protective accessory. It's crucial to check that all seals are tight and fully closed. Next, keep phone usage to a minimum. Even with protection, prolonged exposure to heat can affect your device's longevity. 

Be Mindful of Others

Respect the sauna's tranquility. If you must use your phone, ensure the brightness is low and use headphones to avoid disturbing others. 

Pricing and Purchase Options for Sauna Phone Accessories

A heat-protective case for a sauna can range from $30 to $60, depending on the brand and level of protection. Waterproof pouches can be found for as little as $10 to $20, with higher-end models costing up to $40. Cooling grips vary in price, from simple $15 models to advanced cooling systems around $50. 

No Guarantees

Even after following these tips, your phone may not be safe, so take these precautionary tips with a grain of salt. 

Related Reading

• Sauna Benefits for Athletes
• Sauna Tips
• Dry Sauna vs Infrared Sauna
  
• Does Sauna Detox Your Body
  
• How to Track Time in Sauna

Level Up Your Cold Plunge and Sauna Sessions Today With GoPolar's Free Cold Plunge App

GoPolar helps users track cold plunge and sauna sessions for optimal recovery and wellness. The GoPolar app lets users monitor heart rate during sessions, observe trends over time, and view leaderboard scores within the community. The app also allows users find the best local cold plunge spots. GoPolar is available for free on iOS.