Is Sauna Good For Acne? Correct Use To Avoid Breakouts

Acne is frustrating. You have probably tried the creams, the diets, the expensive products with “miracle” promises, only to be left staring at the same breakouts. Then, out of nowhere, you stumble across a sauna ad claiming it can help your skin. And now you are left wondering, is sauna good for acne, or is this just another hyped up trend?

In this article, we are going to break it all down. How saunas affect your skin, when they help, when they hurt, and how to use them the right way to give your skin a real chance to breathe. Let’s clear this up (pun totally intended).

Is Sauna Good For Acne: Key Takeaways For Those Short On Time

What Happens to Your Skin In A Sauna?

Stepping into a sauna feels relaxing, but under that heat, your skin is going through a lot more than you might think:

• Your body temperature rises, and you start to sweat: Your sweat glands go into overdrive and release water, salt, and small amounts of toxins through your skin.
• Your blood vessels expand: Heat causes blood vessels to widen and increases blood flow near the surface of your skin. This gives you that flushed, rosy look.
• Your pores open up: The warmth opens your pores, allowing trapped oil, dirt, and debris to loosen and come to the surface.
• Dead skin cells loosen: The heat and humidity help soften dead skin cells, making them easier to remove and leaving your skin smoother.

Is Sauna Good For Acne Or Does It Make It Worse? Here's What The Science Suggests

Let’s break down what the latest research and expert insights say about how saunas impact acne:

1. Deep Pore Cleansing Through Sweat-Induced Flushing

As sauna heat raises your body temperature, it softens the outer layer of your skin and stimulates sweat production. This combination helps flush out trapped oil, dirt, and dead skin cells from your pores. 

A study showed that sweating increases skin permeability and assists in the natural removal of waste and debris, which may help keep pores cleaner and reduce the risk of breakouts.

2. Reduction Of Surface Sebum & Oil Control

Sauna heat helps loosen and soften sebum (natural oil that can clog pores and cause breakouts). Regular sauna use has been shown to reduce the amount of oil on the skin’s surface, especially on the forehead. 

A study found that regular sauna users had lower sebum levels and better skin hydration compared to non-users. With less surface oil, pores are less likely to get blocked, which may help reduce blackheads and acne flare-ups over time.

3. Antimicrobial Action Of Sweat May Reduce Acne-Causing Bacteria

When you sweat in a sauna, your body releases antimicrobial peptides like dermcidin, which help fight off harmful bacteria on the skin. Since Cutibacterium acnes (bacteria that live on your skin and cause acne) thrives in clogged pores and low-oxygen environments, increasing sweat through sauna use may help flush out this bacteria while also boosting natural defenses.

4. Improved Circulation May Support Skin Healing

A review confirmed that sauna use makes your heart pump more blood and improves circulation to the skin. This enhanced circulation boosts oxygen and nutrient delivery to skin tissues and supports the removal of cellular waste.

Because acne involves both clogged pores and inflammation, this improved blood flow may help accelerate the healing of breakouts by supplying the skin with the resources it needs to repair damage. Regular sauna use may also support post-acne recovery by promoting tissue regeneration and reducing lingering redness.

5. Reduction Of Systemic & Local Inflammation

A long-term study found that individuals who used a Finnish sauna 4–7 times per week had lower levels of high-sensitivity C-reactive protein (hs-CRP), a key marker of systemic inflammation. The same study also linked regular sauna use to lower white blood cell counts and reduced fibrinogen levels, both indicators of a calmer immune response. 

Since acne is closely tied to chronic inflammation, these findings suggest that regular sauna sessions may help reduce the internal inflammatory processes that trigger or worsen breakouts, supporting clearer skin from the inside out.

5 Types of Saunas & How Each Impacts Acne

Here are the 5 common types of saunas and how they impact acne:

1. Traditional Dry Sauna

This type uses heated rocks or electric heaters to raise air temperature (150–200°F). The dry heat of traditional saunas encourages intense sweating, which may help flush out pore-clogging oil, dirt, and bacteria.

Tip: Keep sessions short (10–15 minutes), rinse off afterward, and use a gentle moisturizer.

2. Infrared Sauna

Instead of heating the air, infrared saunas use light waves to warm your body directly at lower temperatures (120–150°F). This promotes deep sweating with less surface heat stress.

Infrared saunas are gentler on the skin and may reduce inflammation, a known contributor to acne.

Tip: Because it’s less drying, it may be a better option for sensitive or combination skin types.

3. Steam Room (Wet Sauna)

Steam rooms are high in humidity and lower in temperature compared to dry saunas. The moist heat can open pores and soften sebum, making it easier to cleanse the skin.

Tip: Use a clean towel and avoid touching your face; always shower after.

4. Far Infrared Sauna (FIR)

FIR saunas use a specific band of infrared light that penetrates deeper into the skin, which may support circulation, healing, and detoxification at a cellular level. The gentle heating and potential for inflammation reduction may make it beneficial for acne-prone individuals.

Tip: Stay hydrated and moisturize afterward to support barrier recovery.

5. Portable Or Infrared Sauna Blankets

These personal saunas offer the same infrared benefits in a more accessible, at-home format. Such compact saunas are useful for regular sweat sessions without high cost or space needs. They still promote sweating and circulation, but since the skin is in contact with the blanket lining, hygiene becomes even more critical to avoid breakouts from trapped sweat or bacteria.

Tip: Wipe down the inside of the blanket after every use and shower immediately.

How To Use A Sauna The Right Way For Acne Relief: 7 Best Practices

Build these habits to help your skin benefit from a sauna session:

1. Keep Sessions Short & Consistent

• Limit your time to 10–20 minutes per session: Prevents overheating and skin dehydration.
• Start with shorter sessions (10 minutes) if you're new: It helps your skin adjust to heat gradually.
• Don’t exceed 3 sessions per week: Avoids overstressing your skin and oil glands.
• Let your body cool between rounds: Reduces inflammation and redness.
• Build a routine: Consistency supports circulation and skin balance.

2. Use A Personal Towel System

• Bring 2 clean towels—one to sit on, one for dabbing: Prevents skin contact with bacteria on benches.
• Sit on a towel to block bacteria and oils: Keeps your skin clean and reduces body acne risk.
• Use a separate towel to blot sweat: Avoids spreading bacteria across your face.
• Don’t touch shared surfaces directly: Minimizes the chance of picking up germs.
• Wash towels after each use: Removes sweat, oils, and bacteria before reuse.

3. Avoid Touching Your Face During Your Session

• Keep hands in your lap or on your towel: Reduces the chance of pore contamination.
• Use a clean towel, not your hands, to wipe sweat: Prevents bacteria from entering open pores.
• Don’t scratch or rub irritated spots: Protects skin from damage and inflammation.
• Dab gently if your face feels itchy: Soothes without spreading oil or debris.
• Sweaty hands + open pores = breakout risk

4. Choose The Right Seating Spot

• Sit higher only if you tolerate heat well: Upper benches are much hotter on the skin.
• Choose a lower bench if you flush easily: Helps sensitive skin avoid redness or burning.
• Avoid crowded saunas: Reduces bacteria circulation in shared air.
• Don’t lean directly into vents or steam: Prevents concentrated heat from irritating your face.
• Leave if your skin feels tight or flushed: Your body is telling you it’s had enough.

5. Wear Breathable, Loose-Fitting Clothes After

• Change into clean, dry clothes immediately: Stops sweat from lingering and clogging pores.
• Choose breathable fabrics like cotton: Helps your skin cool down naturally.
• Avoid tight clothing on acne-prone areas: Reduces the risk of friction and flare-ups.
• Skip makeup right after the sauna: Pores need time to close and reset.
• Let your skin fully settle before products: Avoids trapping heat or bacteria under skincare.

6. Time Your Sauna Sessions Wisely

• Avoid sauna use before sun exposure: Heat makes your skin more UV-sensitive.
• Don’t pair with other high-heat activities: Too much heat can overwhelm your skin barrier.
• Give your skin hours to cool before treatments: Minimizes irritation from overlapping routines.
• Try evening sessions if your skin reacts to stress: Promotes relaxation and lowers stress-related acne.
• Skip the sauna after waxing or cosmetic procedures: Freshly treated skin is too vulnerable to heat.

7. Monitor How Your Skin Responds

• Keep a simple log of sauna use and skin condition: Helps identify patterns that affect your acne.
• Note changes like glow, dryness, or flare-ups: Gives insight into what your skin needs.
• Cut back if irritation increases: Prevents long-term sensitivity or damage.
• Adjust based on skin cycles and seasons: Heat tolerance can change with hormones or weather.
• Give your skin time to adapt: Some skin improves gradually with consistent care.

Sauna-Friendly Skin Care Routine For Acne-Prone Skin: Essential Steps For Maximum Benefits

Follow these steps in your skincare routine to get the most out of your sauna session:

Before The Sauna

Prepping your skin before a sauna session prevents breakouts and irritation. Here's how to get your skin ready the right way:

1. Use A Gel-Based, Acne-Safe Cleanser

A gel cleanser gently removes dirt, oil, and impurities without stripping your skin barrier. Non-comedogenic and sulfate-free formulas help avoid irritation or dryness, which is especially important before exposing your skin to heat.

2. Skip Actives 

Using strong ingredients like retinol, salicylic acid, or benzoyl peroxide right before a sauna can make your skin more sensitive to heat. These actives thin the top layer of your skin, and when combined with high temperatures, they can cause redness, stinging, or even peeling.

3. Use A Calming Barrier Layer 

If you have reactive or sensitive skin, applying a light gel layer with calming ingredients like aloe vera or niacinamide can act as a protective buffer. This helps your skin better tolerate the heat and reduces the chance of post-sauna irritation.

4. Apply A Lip Balm & Eye Cream

The skin around your lips and eyes is thinner and more prone to moisture loss. A lightweight balm or eye cream keeps these areas hydrated and shields them from dryness or cracking caused by the heat.

5. Avoid Oils, Occlusives, Or Thick Creams

Heavy products like facial oils, shea butter, or petroleum-based creams can trap heat and sweat against the skin. This creates a warm, sealed environment that may clog pores and cause breakouts, especially during long sauna sessions.

Immediately After The Sauna

Your skin is most vulnerable right after a sauna session—pores are open, sweat is sitting on the surface, and your barrier may be slightly compromised. These steps help prevent breakouts, irritation, and dehydration:

1. Rinse With Cool Or Lukewarm Water Only

Hot water can strip your skin and increase redness. A gentle rinse helps wash away sweat, oil, and bacteria without shocking the skin or drying it out further, while also helping close and calm down freshly dilated pores.

2. Use A Gentle Hydrating Cleanser

A mild, hydrating cleanser with ingredients like glycerin or panthenol removes leftover impurities without disrupting your skin’s natural barrier. This step prevents re-clogging of pores and soothes skin that may be temporarily sensitized from the heat.

3. Apply A Light Toner Or Facial Mist

Right after cleansing, a calming, alcohol-free toner or mist helps restore your skin's pH balance. Ingredients like rose water or green tea offer light hydration and antioxidants, reducing post-sauna redness and inflammation.

4. Moisturize With An Acne-Friendly Gel Cream

Heat and sweat can dehydrate the skin, even if it does not feel dry immediately. A lightweight, oil-free moisturizer with calming agents like hyaluronic acid, centella asiatica, or squalane helps replenish moisture without clogging pores.

5. Wait Before Using Spot Treatments

Your skin is still cooling down and may be more sensitive right after a sauna. Applying strong actives like benzoyl peroxide or salicylic acid too soon can cause irritation. Let your skin fully dry and calm before treating breakouts.

Extra Care Tips

• Use a fresh pillowcase if you sauna in the evening to avoid trapping post-sweat residue overnight.
• Double-cleanse only if you wore sunscreen or makeup earlier in the day.
• Try barrier-repair masks 1–2 times a week to support skin recovery from heat exposure.
• Log your sauna sessions if you are acne-prone to track how your skin reacts.
• Rotate your skincare: go lighter on sauna days, stronger on non-sauna nights.

Sauna Use & Acne: Who Needs To Stay Cautious

For some skin types and conditions, sauna use requires extra care. If you fall into one of the following categories, proceed with caution:

1. People with active, inflamed breakouts

• High heat can increase redness and swelling in already irritated areas.
• Stick to shorter sessions and avoid scrubbing or touching affected skin.

2. Those with cystic or hormonal acne

• Deep-rooted breakouts are less responsive to surface sweating and more prone to inflammation from heat.
• Caution: Focus on medical treatments and use saunas only for stress relief, not as a skin solution.

3. Anyone using prescription acne treatments

• Retinoids, benzoyl peroxide, and antibiotics can make skin more fragile and sensitive.
• Caution: Avoid pairing heat with strong actives; consult your dermatologist for sauna-safe routines.

4. People with extremely dry or sensitive skin

• Saunas can strip essential moisture, causing tightness, flaking, or burning.
• Caution: Apply a lightweight hydrating layer before entering and use a rich, non-comedogenic moisturizer after.

5. Those prone to heat rashes or eczema

• Moist environments or high heat can trigger itching, flare-ups, and blocked sweat ducts.
• Caution: Use dry saunas at lower temperatures; leave immediately if skin starts to itch or sting.

6. Individuals with rosacea or facial redness

• Heat dilates blood vessels, which makes rosacea symptoms worse.
• Caution: Avoid facial exposure to heat or skip the sauna altogether if your skin reacts strongly.

7. People with open wounds or recent skin procedures

• Exposed skin or freshly treated areas (e.g., after microneedling or chemical peels) are vulnerable to heat and bacteria.
• Caution: Wait until the skin has fully healed before reintroducing sauna use.

8. Those who sweat excessively or have oily skin

• Excessive sweating can trap bacteria and sebum if not rinsed quickly.
• Caution: Cleanse immediately post-sauna and wear breathable clothing to reduce trapped sweat.

9. Teenagers or individuals with highly reactive skin

• Hormonal shifts and reactive skin types may not tolerate sauna heat well.
• Caution: Limit sauna exposure and monitor how your skin responds over time.

10. Anyone with a history of fungal acne (Malassezia folliculitis)

• Warm, damp conditions can feed fungal growth and worsen flare-ups.
• Caution: Avoid steam rooms and opt for short, dry heat sessions with prompt cleansing afterward.

Conclusion

So, is sauna good for acne? Science says it can be, especially when used correctly. Results do not happen overnight, but small, consistent choices make a big difference. Regular sauna sessions may help clear pores, reduce excess oil, support healing, and lower inflammation.

If you're ready to bring those benefits home, explore Nordvik. Our barrel saunas offer a timeless look with efficient heat circulation, while our cube saunas bring a sleek, modern edge to compact spaces. Whichever style you choose, you're investing in comfort, quality, and daily moments of calm—right at home.

FAQs

Does sauna give clear skin?

Yes, saunas can help improve acne-prone skin. Studies show that sweating helps flush out pore-clogging debris, and regular sauna use may reduce surface oil and support healthier skin when paired with proper cleansing and hydration.

Can sauna cause acne?

Yes, saunas can trigger breakouts if sweat, bacteria, and oil aren’t cleansed off afterward. Touching your face, skipping post-sauna cleansing, or using heavy products can clog pores and cause acne flare-ups.

Can saunas help with acne scars?

Saunas don’t directly fade acne scars, but they may support the healing process by boosting blood circulation and encouraging cell turnover. Improved circulation can deliver more oxygen and nutrients to the skin, which helps repair damaged tissue gradually over time. 

Is a steam room or a sauna better for acne?

Dry saunas are generally better for acne-prone skin since steam rooms create moist environments that can trap bacteria. That said, both can help when used properly with good hygiene and post-session skincare.