10 Infrared Sauna Benefits: Wow They’re Amazing

By Last Updated: March 31st, 202412 min readViews: 311

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Infrared Sauna Benefits
Table of contents
About the Author: Daryl Stubbs
Daryl Stubbs
Daryl Stubbs is a multi-disciplinary health professional, combining his roles as an award-winning athletic therapist, registered massage therapist, and certified holistic nutritionist to offer a comprehensive approach to wellness. Graduating in 2013, Daryl has been recognized as the best massage therapy clinic in Victoria for 2022 and 2023 and has received national athletic therapy awards. He is known for his holistic approach to health, focusing on treating the body as a whole. Clients appreciate his focus on the science of probiotics, supplements, gut health, and the human body, ensuring a well-informed and evidence-based approach to their wellness journey.

As the pursuit of holistic well-being continues to evolve, the allure of infrared sauna benefits captivates those seeking a serene oasis within their health and wellness regimen. Unlike their traditional counterparts, infrared saunas don’t just heat the air around you; they use the magic of light to directly warm your body, offering a deep, penetrating heat that promises a myriad of health advantages. From the soothing relief of deep-seated muscle aches to the gentle encouragement of detoxification, these modern marvels of wellness technology provide a comfortable and accessible means to achieve relaxation, pain relief, and even improved heart health. With the gentle warmth that’s tolerable even to those sensitive to higher temperatures, infrared saunas are becoming a favored retreat for those looking to enhance their health without the intensity of conventional saunas. As we delve into the radiant world of infrared saunas, let’s explore how this innovative therapy could become your next step towards a balanced, healthier lifestyle.

Key TakeAway Infrared Sauna Benefits

Infrared saunas are emerging as a holistic wellness tool with a broad spectrum of potential health benefits, spanning from enhanced cardiovascular health to improved mental well-being.

These saunas utilize infrared light to directly heat the body, offering a unique and gentle approach to health and relaxation.

They are associated with significant cardiovascular benefits, including the reduction of high blood pressure and the promotion of heart health, with the effects of a single session often compared to the benefits of moderate exercise.

This can lead to improved circulation, which is instrumental in speeding up muscle recovery, potentially boosting athletic performance, and offering relief from chronic pain conditions.

The skin benefits attributed to infrared sauna use are equally impressive. By facilitating deep sweating, infrared saunas help in detoxifying the skin, removing impurities, and promoting a healthier skin tone and texture.

This process can lead to clearer skin, reduced signs of aging, and improved elasticity. The light therapy involved is also known to support cell regeneration and tissue growth, which can be beneficial for wound healing and the treatment of various skin conditions, including acne and eczema.

When it comes to weight management, infrared saunas offer an innovative approach. Research, including studies like the one conducted by Binghamton University, suggests that regular use can lead to significant body fat reduction, without necessitating changes in diet or exercise routines. This weight loss is attributed not only to the calories burned during the sessions but also to the potential metabolic boost that infrared therapy provides.

The mental health benefits of infrared saunas are increasingly recognized. The warmth and relaxation experienced during a session can improve blood circulation, enhancing mental alertness and performance.

The sauna experience can influence the brain’s chemistry, optimizing the levels of natural antidepressants such as dopamine, serotonin, and norepinephrine, while reducing stress-related hormones like cortisol. This can lead to reduced anxiety, stress, and depression, contributing to an overall sense of well-being and improved sleep quality.

You can get the benefits of infrared saunas with an at home sauna. Read our in-depth review of sunlighten saunas, the best on the market.

Infrared saunas are gaining popularity as a means to reap various health benefits in a comfortable, gentle manner.

Unlike traditional saunas, which heat the air around the user to induce sweating and heat the body, infrared saunas use light to directly warm the body.

This method is believed to penetrate more deeply into the tissues, potentially providing enhanced benefits such as relaxation, detoxification, and pain relief.

Warm red light fills the sauna, promoting relaxation and detoxification. Steam rises from heated rocks, creating a soothing atmosphere

The heat produced by an infrared sauna is gentle, making it a suitable option for those who might find the higher temperatures of traditional saunas intolerable.

Proponents suggest that this form of therapy can lead to improved heart health, as it may lower blood pressure and improve circulation, offering a form of cardiovascular conditioning.

Further, the therapeutic effects of infrared saunas may extend to improved muscle recovery, increased flexibility, and better stress management.

By providing a warm environment that supports sweating and relaxation, these saunas could be an effective tool for overall well-being.

Research studies have begun to back up some of these claims, pointing to potential health advantages for regular users of infrared saunas.

Health Benefits

Infrared saunas are renowned for providing a multitude of health benefits, focusing on wellness areas such as detoxification and pain relief.

These benefits are achieved through the use of infrared light waves to heat the body directly.


Detoxification in infrared saunas occurs as the body sweats at a cellular level, facilitating the release of toxins.

A study cited by Healthline suggests that the sweating induced can be more extensive than that in a traditional sauna, potentially leading to more profound detoxification effects.

Relaxation and Stress Reduction

Infrared saunas are touted to assist with relaxation and stress reduction.

The gentle warmth they provide helps to alleviate tension in the muscles, fostering a state of relaxation throughout the body’s systems.

According to the Mayo Clinic, the effect can be likened to a warm bath, aiding in the reduction of stress hormones and promoting a calm mindset.

Pain Relief

For pain relief, the deep penetrating heat of infrared saunas can be particularly beneficial.

They may help in reducing muscle soreness and joint pain by improving circulation and reducing inflammation, as outlined by the experts at Cleveland Clinic.

Immune System Boost

The heat generated in an infrared sauna may provide an immune system boost.

It does this by creating an artificial fever-like state, which can stimulate the immune system, potentially leading to an increased rate of pathogen elimination and overall immune response.

Skin Rejuvenation

Skin rejuvenation is another acclaimed benefit, as the heating effect of an infrared sauna encourages increased blood flow and the removal of impurities from the skin, which can lead to healthier-looking skin.

WebMD highlights the potential for infrared saunas to improve skin tone and elasticity.

Weight Loss and Cardiovascular Health

Infrared saunas have been linked to potential benefits in weight management and cardiovascular health.

They may offer an additional resource for those aiming to lose weight and improve heart function.

Weight Management

Research suggests that regular use of an infrared sauna can be associated with a reduction in body weight and body fat.

A study observes that people who routinely used a sauna exhibited fat loss during the research period.

The heat generated in an infrared sauna may cause the body to increase metabolic rate, which in return could lead to calorie burn similar to the effects of moderate exercise.

Improved Circulation

Exposure to the heat from an infrared sauna can cause blood vessels to dilate, which improves circulation.

Enhanced blood flow not only supports muscle recovery but also promotes more efficient oxygen and nutrient delivery throughout the body.

Heart Health

The circulatory benefits of infrared saunas also extend to overall heart health.

A Cleveland Clinic article compares the physical response of an infrared sauna session to moderate-paced walking, highlighting its potential to boost heart health and reduce blood pressure without the stress of high-impact exercise.

How Infrared Saunas Work

Infrared saunas utilize a specific technology to emit radiated heat which is absorbed directly by the body, bypassing the need to heat the air around the user.

Infrared Technology

Infrared saunas generate heat through infrared emitters that create infrared light experienced as radiant heat.

This light is absorbed by the skin’s surface and heat is then distributed throughout the body.

The technology hinges on infrared panels instead of heating the air within the enclosure, these panels use infrared energy to warm the body directly.

Deep Tissue Penetration

The radiant heat from an infrared sauna is particularly effective due to its deep tissue penetration.

Unlike traditional saunas, which primarily heat the air to warm the body indirectly, the infrared energy penetrates nearly 1.5 inches into the body, thus providing a deep, penetrating warmth.

This can potentially result in greater detoxification of the body and relief of muscular tension.

Safety and Usage Guidelines

A person sitting comfortably in an infrared red sauna, with a towel nearby and a sign displaying safety and usage guidelines

When incorporating infrared saunas into one’s wellness routine, it is critical to adhere to specific safety and usage guidelines.

These guidelines help maximize the benefits while minimizing the risks associated with infrared sauna use.

Individuals should limit their sessions to a maximum of 20 minutes.

Prolonged exposure could lead to dehydration and overheating.

Experts at Mayo Clinic suggest starting with shorter sessions and gradually increasing the duration as one becomes more accustomed to the sauna experience.

Temperature Settings

The optimal temperature for an infrared sauna is typically between 100°F and 150°F.

Unlike traditional saunas, infrared models do not require excessive heat to be effective, as the infrared light waves directly heat the body.

Sauna enthusiasts should begin at lower temperatures and gradually find a comfortable setting that suits their personal preference and tolerance.

Hydration and Precautions

It’s imperative to maintain proper hydration before, during, and after sauna use.

Drinking water beforehand helps prepare the body for increased sweating, and rehydrating afterward replenishes lost fluids.

Precautions to consider include:

  • Avoiding alcohol before sauna use
  • Exiting the sauna if one experiences dizziness or discomfort

In particular, those with medical conditions or who are pregnant should consult with a physician before using an infrared sauna, as advised by Good Health Saunas.

Comparison with Traditional Saunas

In terms of heating methods, traditional saunas use a heat source to warm the air within the sauna space, which then raises the body’s core temperature.

In contrast, infrared saunas generate heat directly in the body using infrared light waves, leading to deep tissue warming without significantly increasing the air temperature.

One key difference is the operating temperature.

Traditional saunas often operate at higher temperatures, usually between 150°F and 195°F, while infrared saunas function at lower temperatures, typically between 120°F and 150°F.

This makes infrared saunas a viable option for individuals who cannot tolerate the intense heat of traditional saunas.

  • Energy Efficiency: Infrared saunas are often considered more energy-efficient due to their lower operating temperatures and direct heating method.
  • Comfort Level: Some users find the lower temperature of infrared saunas to be more comfortable, allowing for longer sessions.
  • Installation and Maintenance: Infrared saunas are generally easier to install and maintain, with some models designed for convenient home use.
  • Health Claims: Claims regarding health benefits such as detoxification, relaxation, and improved circulation are associated with both types of saunas, but it is important to note that infrared saunas have less peer-reviewed research backing these claims.

Personal Stories and Testimonials

In the realm of personal wellness, infrared saunas have garnered attention for their potential health benefits. This innovative approach to heat therapy involves infrared light to heat the body directly, which allows for a lower ambient temperature compared to traditional saunas.

  • Anne Roderique-Jones, a contributor to SELF, shared her experience, noting that the sauna lived up to some of its promises. She found it particularly beneficial for relaxation and post-exercise recovery, attributing this to the direct heat on her muscles.
    • Experience: I Tried an Infrared Sauna
  • Users commonly report experiencing enhanced relaxation and a sense of wellbeing.
    • Benefit: Infrared Sauna Benefits
  • The Cleveland Clinic cites feedback on cardiovascular improvements akin to those during moderate exercise. They also mention users feeling rejuvenated after sessions, which some believe promote better sleep patterns.
    • Health Impact: Infrared Saunas: 6 Health Benefits
  • The personal journey of a Yoga Journal reader involved using an infrared sauna daily for a month, leading to significant personal contentment and a boost in overall mood.
    • Daily Use: 30 Days Infrared Sauna

While these individual accounts attest to potential positive outcomes, they also underscore the subjective nature of such experiences.

Different individuals may notice varying levels of benefits from infrared sauna use.

Research and Studies

Several studies have been conducted to investigate the health benefits associated with infrared sauna use.

Researchers have specifically looked at how infrared saunas impact cardiovascular health.

For instance, one study suggests that regular sauna bathing may benefit the cardiovascular system by improving endothelial function, decreasing arterial stiffness, and modulating autonomic nervous system function, as detailed in the Mayo Clinic Proceedings.

Additionally, the effects of infrared saunas on other conditions have been studied.

A systematic review found some evidence to support the use of saunas in treating conditions such as high blood pressure, heart failure, dementia, and type 2 diabetes.

More comprehensive research is required to confirm these findings, which is discussed in an article from the Mayo Clinic.

The clinical effects of traditional Finnish saunas, which are similar to infrared saunas in their heat exposure but differ in their use of dry air and humidity, have been widely examined and are thought to offer therapeutic benefits during short exposures ranging from 5 to 20 minutes.

These effects have been summarized in a systematic review on the topic.

Lastly, limited evidence suggests infrared sauna therapy could be beneficial for treating chronic pain and congestive heart failure, and single studies show weak evidence for the effectiveness of infrared sauna therapy in managing chronic fatigue syndrome.

The complete findings can be found in an extensive review of far-infrared saunas published by the National Institutes of Health.

Purchase and Installation Tips

A person assembling an infrared red sauna in a cozy home setting, surrounded by tools and instructions. The warm glow of the sauna fills the room

When considering the purchase of an infrared sauna, they should first determine the size and type that fits their space and needs.

A guide on choosing an infrared sauna suggests evaluating factors such as dimensions, capacity, and the specific health benefits one is seeking.

Installation involves both location and electrical requirements. A common piece of advice is to choose a location that is well-ventilated and protected from the elements, ensuring the longevity of the sauna.

For electrical concerns, one might need to refer to the sauna’s specifications regarding voltage and power needs to ensure compatibility with their home’s electrical system.

Checklist for Purchase:

  • Capacity: Select a sauna size that accommodates the number of users.
  • Type: Decide between far-infrared or near-infrared based on desired benefits.
  • Materials: Look for durable woods like cedar or hemlock.

Installation Considerations:

  • Location: Ensure the spot is dry, close to a power source, and allows for easy access.
  • Power: Verify that the electrical output matches the sauna’s requirements.
  • Assembly: Manufacturers often provide instructions or offer professional installation services.

It is imperative to follow all safety protocols during installation to prevent any hazards. Some individuals opt for professional installation services, which can be especially beneficial for those unfamiliar with electrical systems.

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