10 Infrared Sauna Benefits

Ready to turn up the heat on your wellness routine (literally!)? Infrared saunas are totally hot right now (pun very much intended). The treatment takes a centuries-old heat purification practice and gives it a modern twist.

While infrared saunas share some of the basic health benefits of traditional Finnish-style wooden saunas, they're on a whole other level.

Here's our hot take on the latest relaxation trend.

What is an infrared sauna?

Let's just say today's saunas have come a very long way. While traditional saunas used wood-burning stoves to heat rocks, and water was poured over those hot rocks to produce steam, infrared saunas generate heat with—you guessed it—infrared light. The radiant heat lamps in infrared saunas focus warmth directly on your skin. It's a unique aspect of an infrared sauna: it allows the heat and health benefits of that heat to penetrate deeper into the skin.

The first infrared sauna appeared at the World's Fair in Chicago back in 1893, but infrared sauna use has only recently gained popularity. From 2004 to 2023, the search volume on "infrared sauna" use increased by five times!

Not surprisingly, the trend is popping up everywhere, in alternative therapies, hot yoga classes and infrared sauna gyms, where members can do everything from cycling to rowing to Pilates under the infrared lights.

What does an infrared sauna do for your body?

If you've ever used a heating pad to comfort muscles and joints, you'll understand the basic concept of what an infrared sauna session does for your body. Like a traditional sauna, the heat of an infrared sauna increases the body's temperature, encouraging blood flow, sweat, and often a sense of relaxation.

Here are 10, ahem, cool reasons to give infrared saunas a try.

1. Heart health

Just minutes after you enter an infrared sauna, your body begins to respond like it does when you exercise. You feel beads of sweat forming on your brow. And your heart rate ticks up. Saunas (both traditional and infrared) are famous for their heart and cardiovascular benefits, with studies suggesting how an infrared sauna benefits a healthy heart.

2. Healthy circulation

Lounging in temperatures that rank with some of the highest ever recorded on Earth (the average infrared sauna temp is between 120-140° F, or 49-60° C) will obviously heat things up quickly. As the body's temperature rises, your blood vessels dilate, which can help promote circulation and blood flow.

Your trusty blood vessels dilate to regulate your body temp when the heat is on…and your circulation can benefit from all their hard work!

3. Joint comfort

Speaking of circulation, the healthy flow of blood can, in turn, help support joint comfort. Some doctors, physical therapists and occupational therapists recommend regular use of infrared saunas to help keep you limber and moving comfortably.

4. Muscle recovery

Speaking of those occasional aches, if you're active, athletic, or aging (or all of the above), an infrared sauna session may just be the biohack you need for overall muscle comfort.

Among the many benefits of infrared saunas, they are associated with helping to relieve muscle soreness and joint discomfort that can come with exercise or age. In a clinical study, infrared sauna use post-workout helped relieve muscle soreness and promoted muscle recovery. Another clinical study linked thermal therapy and standard therapy to a reduction in discomfort and occasional muscle soreness.

5. Overall relaxation

There's something so soothing about a hot bath or shower after a long day. How about coming in from the cold to drink a freshly brewed cup of tea or lighting a candle as you work? Heat can create a feeling of calm and relaxation—which is a frequent reason why people love sauna time. Carving out time for a sauna session may help you experience meditative, peaceful moments in your day.

6. Encouraging more restful sleep

What happens when you're more relaxed? You often sleep better! In fact, regular sauna use has been linked to quality sleep. Of the almost 600 sauna bathers surveyed across the globe in one online study, 83.5% of participants reported sleep benefits after sauna use. It absolutely makes sense. You've treated your body to a good dose of soothing warmth, the heat has helped loosen your muscles and relax your mind, and your entire self is at ease.

7. Possible immune health benefits

When safeguarding your immune health, things like a healthy diet, vitamin C and exercise may come to mind first. But did you know that spending time in traditional saunas can also help support your immune system? Studies show that time spent in a "regular" sauna (not the infrared kind) reduces oxidative stress and positively impacts the heart, cells and cognitive function. While the jury is still out on the immune benefits of infrared saunas, the more well-established benefits of these devices—sleep, stress management, circulation—all may have a positive impact on your body's natural defenses.

8. Might help you manage a healthy weight

Does an infrared sauna support a healthy weight? According to a small study, using a dry sauna for as little as four 10-minute sessions could help weight management efforts. However, like immune support, these benefits have been linked to the use of traditional saunas, not infrared saunas, so more studies are needed.

9. Clearing out unwanted compounds

Have you ever gone on a long run or finished an intense workout drenched in sweat? You may have felt "cleansed" or cooled down. That's because your body sweats to help regulate your temperature and release certain compounds. "Sweating it out" is another one of the benefits of saunas—both infrared and traditional.

10. Maintaining healthy lungs

Sauna bathing has a reputation for supporting respiratory health, with some sauna enthusiasts going as far as saying it's helped support healthy air pathways. It makes sense, right? Flash back to Gen Xers as their younger selves, sitting beneath a makeshift tent with a vaporizer pumping steam in their general direction. Parents used this at-home remedy to help their kids breathe easier; a sauna's steam acts much the same way.

How often should you use an infrared sauna?

Feel like you want to give infrared saunas a try? First, consult your doctor before adding regular sauna sessions to your routine. Note: if you have low heat tolerance, are pregnant, or are following a strict regimen with your doctor, you should not hop on this trend!

Once you have the all-clear from your doctor, you'll want to get yourself in a regular cadence of sauna sessions to reap the health benefits. While debatable, the general recommendation is to visit the sauna once a week.

Certain studies have shown that, in a traditional sauna, multiple sessions a week are the best action plan for maximum benefits. Again, consult with your doctor to determine your way forward. Regardless of how often you work the sauna into your week, you should cap your time spent inside and replenish electrolytes after every use.

Infrared sauna vs. traditional sauna: pros and cons

Traditional saunas use heating elements to raise the air temperature inside, but infrared saunas use infrared light to heat your body, while the air around you stays the same. So, your core body temperature will rise without you having to sit in a room with a temperature that's nearly 200°F (the temperature in a traditional sauna). Unless you love intense heat, that is one pro of infrared saunas. Another infrared sauna pro is that its heat penetrates the skin more deeply.

In terms of cons, infrared saunas have not been studied as well as traditional saunas; they are also not as frequently found in neighborhoods, which can make it difficult to get there with the consistency needed to enjoy all the health benefits.

How to choose a good infrared sauna

You've read the reasons, understand the pros and cons, and now you're ready to find your very own infrared sauna. There are several types of products that let you experience the benefits, at a wide array of price points.

1. The blanket

This portable option uses far infrared heating technology so you can enjoy an infrared sauna experience anywhere. Even better? They often have adjustable heat settings.

2. The at-home version

This kind of infrared sauna uses the same technology you might find at the gym in a convenient home setup. An at-home option may include features like speakers and Bluetooth.

3. The outdoor option

The outdoor infrared sauna is often made of wood like traditional saunas with a roof and outdoor cover.

4. The carry-along

This type of infrared sauna is compact and portable, making it easy to move from room to room or store away when you're not using it.

Prices range from hundreds to thousands of dollars, depending on which path to infrared bliss you take. No matter your choice, it's important to ensure your infrared sauna has proper ventilation and heat distribution and uses quality heaters.

Best ways of using an infrared sauna

Here's how to make the most of your infrared sauna session:

• Start slowly and at a lower temperature so your body can get used to it; keep each session below 30 minutes. In the beginning, limit your visits to once a week. If things go well, you can always go more frequently.
• You'll need to stay hydrated because of the sheer heat of infrared saunas. Increase your water intake before and after your session; watermelon, sports drinks, homemade drinks, and water with electrolytes are great for hydration (avoid drinks with added sugars and artificial flavors).
• Wear something you feel comfortable in—whether it's your bathing suit or birthday suit, relax and read or meditate if you wish. But make sure to stay awake!
• Shower after your sauna to rinse off the sweat that surfaced during your session.
• Whether you buy an at-home infrared sauna or sign up for the sauna at your local gym, always use it as directed to fully (and safely) enjoy all the benefits that infrared heat sessions can add to your lifestyle.

Again, chat with your healthcare provider before signing up for hot yoga, sauna or infrared use memberships. This is especially important if you're under a doctor's care.

References

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