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How to build a Finnish sauna

25/02/2025

The article “How to build a Finnish sauna” looks at some important things I remembered about the Finnish sauna and what its features are.

Many of you have already built your own sauna or are in the process of doing so. Some have also bought a ready-made sauna. However, there are a few things to consider when building or buying a Finnish sauna.

A Finnish sauna

The Finnish sauna is always made of wood. There is insulation and a damp proof barrier under the panels. The floor can be a moisture-proof concrete or tiled floor.

The sauna benches are also made of wood. The wood can be any type of resistant wood. For example aspen, pine or blue spruce.

The sauna benches are installed so that the distance between the top bench and the ceiling is 110 cm. As the heat rises upwards, it is also energy-efficient to position the benches in this way. This is because if the distance is more than 110 cm, the heat rises above the sauna user’s head.

The upper bench should be 60 cm deep. The middle bench is placed 40 cm lower and has a depth of 40 cm.

A stool is placed on the floor to make it easier to climb up to the benches. It also makes it possible to adjust the height of the boarding aid.

An important factor when positioning the sauna benches is that the “law of steam” is observed. This means that the lower bench is positioned higher than the stones of the sauna heater. This law ensures that good steam, löyly, can develop in the sauna.

When calculating the number of seats in the sauna, it should be borne in mind that one person should have at least 60 cm of width to sit comfortably.

The benches must also be built safely. So that they are easily accessible. Also pay attention to the nails, they must not stick out so that you don’t burn your skin.

Wie geht man energieeffizient in die Sauna

The sauna heater

It can be a metal heater, but check that it is the right size for your sauna. Cheaper heaters are made of thin metal and are not efficient. So be careful when buying a heater.

Again, the cheapest is not always the best.

At the same time, make sure that there are enough stones for the size of the sauna. The heater can also be a brick heater.

The drain

A Finnish sauna always has a drain in the floor through which the water can drain away. The drain can be located in the sauna or, as in our home, on the floor of the bathroom. It is important that the water does not remain on the floor of the sauna.

How warm is the Finnish sauna heated?

The sauna is heated to 70-100 degrees using the heater, depending on your own preferences. The temperature is measured at the sauna user’s head height.

It may be that an electric heater is so efficient that the lower temperature is sufficient for a good sauna session.

The heater can be heated with electricity or wood.

I have also seen gas or oil stoves, but they are not very common.

Wood-burning stoves are always heated with dry wood.

Read more here: How to light a wood burning sauna

The steam – Löyly

The water used to make the steam should be warm but not hot.

Warm water from the tap is suitable. So that it is not dangerous for the children.

Ventilation

The Finnish sauna is also known for the fact that you can breathe well in it and that the air circulates. Ventilation must therefore be provided. If you feel uncomfortable in your sauna, get a headache or find it difficult to breathe, I would definitely check whether there is a problem with the ventilation.

There should be a ventilation shaft through which fresh air can enter the sauna if necessary.

A clean sauna

A clean sauna is half the battle. A sauna that smells musty is not a pleasant place. So don’t forget to take care of your sauna.

Clean the sauna 2-3 times a year if you sauna once a week.

The lighting is indirect

Indirect lighting is also a characteristic feature of the Finnish sauna. The sauna is wonderfully atmospheric and not too bright.

We have a lamp above the heater. If I want a really nice atmosphere, I bring candles into the sauna and switch off the light.

There is often a small window in Finnish saunas, but I don’t think it’s necessary.

These are the characteristics of a Finnish sauna that came to my mind. What do you think, is your sauna built according to the Finnish criteria?

And if I have missed something important, please send me a message or a comment.

Kind regards,

Sauna-Kati

Can Sauna Use and Red Light Therapy Improve Eye Health?

21/01/2025

In this article Can Sauna Use and Red Light Therapy Improve Eye Health we are learning more about Sauna and Red light Therapy.

Can Sauna Use and Red Light Therapy Improve Eye Health?

Sauna therapy has long been hailed for its health benefits, with regular use linked to improved cardiovascular health, detoxification, and relaxation.

Finnish-style saunas, in particular, have been shown to strengthen the cardiovascular system over time. According to Dr. Setor Kunutsor, this is due to the body’s reaction to extreme heat, which makes the heart pump faster, thereby circulating more blood through our body to cool us down.

As the popularity of saunas has soared, so too has the interest in newer red light therapy saunas. This innovation combines the soothing heat of traditional saunas with the potential benefit of red and near-infrared light. Advocates claim that this combination may do more than just relieve stress and detoxify the body – it might even improve eye health.

But how much truth is there to these claims? This article will explore whether sauna use and red light therapy can benefit your eyes and offer practical tips for maintaining healthy vision.

Sauna therapy, red light therapy, and eye health

Although sauna therapy is widely recognized for its general health benefits, the specific effects on eye health are still under research. Sauna sessions primarily help improve circulation and promote mental relaxation.

As we discussed in a previous post, some sauna treatments may include the use of plants and herbs like roses, which have a calming effect that can prevent depression and reduce stress.

Meanwhile, a sauna session’s ability to improve circulation can have indirect benefits for ocular health.

A study published in the European Journal of Epidemiology indicates that regular sauna use helped improve blood flow and reduce systemic inflammation.

While the study didn’t directly focus on the eyes, improved circulation may help minimize oxidative stress in ocular tissues, a factor in many eye conditions such as macular degeneration and diabetic retinopathy.

Red light therapy, on the other hand, has been studied more extensively for its potential therapeutic benefits for eye health.

One groundbreaking study from University College London’s Institute of Ophthalmology found that a 3-minute exposure to deep red light in the morning once per week can improve vision that has declined due to aging, for up to one week.

While these studies show promise, it’s important to note that more research is needed to fully understand the potential benefits of saunas and red light therapy for eye health.

Maintaining healthy eyes requires a comprehensive approach, so below are science-backed strategies for supporting eye health.

Science-backed ways to improve eye health

First and foremost, routine eye exams are crucial for detecting early signs of eye conditions like glaucoma, macular degeneration, and diabetic retinopathy, which can be asymptomatic in their early stages.

Depending on age and risk factors, adults should schedule an eye exam every 1 to 2 years. Simply look up “eye exams near me,” online and you can find reputable optical chains where you can book in-depth eye tests by independent doctors of optometry. During these exams, an optometrist will test for visual acuity, intraocular pressure, and the health of the retina and optic nerve.

In addition to regular eye exams, certain lifestyle choices can support your ocular health. For instance, a diet rich in antioxidants, omega-3 fatty acids, and vitamins A, C, and E is known to protect the eyes from oxidative damage.

More specifically, research shows that the antioxidant-rich Mediterranean diet can protect against the onset of macular degeneration and diabetic retinopathy.

Ideally, you should combine a healthy diet with eye care practices like wearing UV-filtering sunglasses, which can shield your eyes from harmful UV rays known to contribute to cataracts and macular degeneration.

Sauna use and red light therapy offer promising benefits for general wellness, but their direct effects on eye health are still emerging. Therefore, it’s essential to continue traditional methods like regular eye exams and proper nutrition to maintain optimal vision over time.

What do you think about this “Can Sauna Use and Red Light Therapy Improve Eye Health” article? Did you learn something new? You can leave a comment or send me an E-Mail.

Best wishes,

Sauna-Kati