Top 8 Health Benefits of Infrared Sauna Therapy (The Science)
Anyone who has had the pleasure of taking a sauna already knows they are revitalising, relaxing and just great to treat yourself. But in addition to simply feeling wonderful, there are several major infrared sauna benefits worth knowing. Whether you are trying to convince a tentative friend or simply want to expand your sauna knowledge, there is an extensive body of research surrounding infrared sauna benefits; some findings may even surprise regular sauna goers.
So, before the next time you go in for a relaxing session in an infrared sauna, it’s worth knowing all of the good you are doing for your body and mind!
There are Several Different Types of Saunas (Understanding Infrared Sauna vs. Regular Sauna and More)
Before we get started let's distinguish the difference between the many different types of saunas to avoid confusion. The word “sauna” can mean two very different things to different people. While saunas from the great North or the Far East will both heat you up, it’s essential to understand that heat comes from different places. These sauna types differ in the benefits you get from using them. In our opinion infrared sauna benefits equal, if not exceed, the benefits produced from other sauna types.
The Scandinavian-Style Traditional Sauna
One popular option to start with is the classic Scandinavian sauna — a traditional design that uses burning wood to create its signature heat. Saunas like these are cultural touchstones for nations like Finland, but now can be found just about anywhere in the world. Traditionally built out of wood with a central wood stove coated in rocks, this is likely what most people imagine when they think of the word “sauna”. While modern home saunas are usually heated by electricity, they create the same environment style as classic wood-burning saunas.
On their own, Scandinavian saunas are extremely dry inside. Usually ranging from 80 - 90 degrees Celsius, these saunas have almost no humidity at all. Classic Finnish or Icelandic saunas will usually have a set of rocks on top of the wood stove and a bucket of water to spread over the stones. The resulting steam adds a bit of humidity to the room.
Steam Rooms
The other main style of sauna is the Thai or Asian style, also called a steam room. Unlike the Scandinavian style of sauna, steam rooms are incredibly humid. Interestingly, steam rooms are often slightly cooler than wood-burning saunas clocking in at an average of 50-70 degrees Celsius. Humidity in a steam room usually ranges from 95% to 100%. In other words, while you’re sweating, your body also absorbs some of the moisture present in the air. Modern steam rooms are heated by electric boilers that work similarly to a humidifier, albeit for a much larger space and higher target humidity.
Infrared Sauna
In addition to traditional wood-burning saunas, steam rooms, and electric saunas (which work similarly to traditional saunas, only with electricity rather than a wood fire), there is another type of sauna quickly gaining a foothold in European and North American spas — the infrared sauna. Using infrared radiation, these infrared saunas give off the feeling of warmth just like a wood-burning sauna while keeping the room itself cool. Most commonly known as '”infrared sauna therapy,” it works by using infrared light to deeply penetrate the skin and provide many health benefits.
Infrared saunas are gaining popularity for their powerful effects on the body, helping users unwind, cleanse from within, relieve discomfort, and recover faster after physical activity. Infrared sauna benefits for skin are especially notable for improving skin health and promoting a more youthful appearance. Many of these saunas are usually built for one user because that is the most efficient way to concentrate the sauna’s radiation.
Interestingly enough, infrared saunas have also been suggested to help with weight loss! Infrared sauna weight loss is another key benefit for those looking to shed some pounds in a relaxing and gentle way. Infrared saunas are particularly known for their deeply penetrating heat waves, which can promote relaxation and healing even in deep tissues.
Infrared vs. Traditional Saunas: How Heating Works
When it comes to understanding the benefits of infrared sauna use, it helps to first understand how they differ from traditional saunas. In a conventional wood-burning or electric sauna, the air in the room is heated to very high temperatures, usually between 80 °C and 100 °C (175 °F to 212 °F). And yes, that does mean that a sauna’s high range can be above the boiling point of water!
Your body warms up primarily because the surrounding air is hot, which in turn raises your core temperature and triggers sweating. This dry heat feels intense and invigorating but can also be overwhelming for some people, especially those sensitive to heat or new to sauna therapy.
Infrared saunas work very differently. Instead of heating the air, they emit infrared light, which is a type of radiant energy that penetrates the skin directly, gently warming your body from the inside out. Temperatures in an infrared sauna vs regular sauna are significantly lower (typically 45 °C to 65 °C, or 113 °F to 150 °F), but the perceived heat often feels deeper and more tolerable. Research into infrared vs. traditional sauna effects suggests that this deeper penetration, up to 1.5 inches beneath the skin, can stimulate more profound physiological changes, including enhanced circulation, detoxification, and cellular repair, even at lower ambient temperatures.
This difference in heat delivery also means infrared sauna side effects are generally milder, and sessions can often be longer and more frequent. For many people, the lower-temperature environment makes it easier to incorporate sauna use into their daily routine; even just 15 minutes of infrared sauna a day can deliver significant wellness benefits without the discomfort some feel in traditional high-heat saunas.
What Does an Infrared Sauna Do?
So, what does an infrared sauna actually do once you step inside? Unlike traditional saunas that primarily heat the air, infrared sauna therapy uses invisible wavelengths of light to warm your body directly. These wavelengths gently raise your core temperature and trigger a cascade of natural physiological responses, many of which are responsible for the most well-documented infrared sauna benefits.
The body responds to infrared heat in several key ways:
- Improved circulation: Blood vessels dilate and heart rate increases, mimicking the effects of light exercise and boosting oxygen delivery to tissues.
- Enhanced detoxification: Sweating increases, helping eliminate toxins and heavy metals from deeper layers of tissue.
- Cellular activation: Heat shock proteins are produced, protecting and repairing cells and supporting mitochondrial function.
- Skin rejuvenation: Pores open and sweat helps clear impurities, leading to well-documented infrared sauna skin benefits.
In other words, an infrared sauna doesn’t just make you sweat; it supports your body on a systemic level. Because the heat penetrates deeper than in a traditional sauna, you’re not only warming the surface of your skin but also stimulating tissues, blood vessels, and even mitochondria. Many people notice before and after infrared sauna benefits within just a few weeks of regular use, including improved energy, clearer skin, and better stress resilience.
There are always risks of using any type of sauna, and we’ll touch on some of them later, but research shows that when used properly, the benefits far outweigh the drawbacks. With minimal risk of infrared sauna side effects and major potential gains in circulation, detoxification, and energy, this form of heat therapy has earned its place as one of the most effective wellness tools available today.
8 Health Benefits of Infrared Sauna Use You Should Know About
Saunas of all kinds, especially infrared saunas, come with a range of benefits for your body and mind. In particular, there are six areas of infrared sauna health benefits that we can distinguish:
• Improved Circulation and Heart Health
• Immune System Benefits
• Brain Health Benefits
• Skin Health Benefits
• Stress Relief and Relaxation
• Pain Relief and Muscle Recovery with Infrared Saunas
Let’s take a closer look at each of these aspects in the sections below. Afterwards, we also shed light on some myths related to sauna use that are just not true.
1. An Infrared Sauna Benefits Circulation, Respiratory & Heart Health
Extensive studies suggest that regular infrared sauna sessions can support heart health and improve blood circulation, potentially lowering the risk of cardiovascular issues. First, think about saunas in general: the warmth in both dry and wet saunas encourages deeper and fuller breathing. While this can make the sauna user feel calmer, that calmness is absolutely more than a feeling, as proven in a recent breakout study. The Kuopio Heart Study says that if you want a healthier heart, maybe don’t treat the sauna like a once-in-a-blue-moon luxury. Using it 2–3 times a week cuts your risk of heart disease death by 27%.
Boosting Circulation with Infrared Heat
Infrared saunas can help people with chronic obstructive pulmonary disease feel a bit better — who knew sweating could be so soothing?. When a person’s body gets used to the temperature and overall environment of a sauna, the body reacts in turn. Our breath slows down, but our circulation and heart rate tend to increase. The heat of the sauna encourages increased circulation, which leads to detoxification through sweat. This process is essential for improving overall skin health and eliminating toxins from the body, contributing to a clearer complexion and enhanced detoxification. This is partially why people sweat so much in the sauna and in hot weather in general.
Getting our blood moving is just about always helpful; this is one of the main objectives of exercising. Simply taking a sauna, obviously, is no meaningful replacement for a healthy diet and regular exercise. Instead, these infrared sauna benefits happen in tandem with a healthy lifestyle.
2. Immune System Benefits from Infrared Sauna Use
There are multiple existing studies that show regular exposure to saunas can improve overall immune system health. A Japanese study involving 44 participants with fibromyalgia — a condition that causes widespread pain and fatigue — or similar rheumatological disorders found that most sauna users experienced reduced fatigue and scored better on chronic pain assessments after consistent sessions.
The scientific community believes that spending time in an infrared sauna helps the body make a type of protein called “heat shock proteins”. These cells are essential for communication within the body and for managing the progression of the cell cycle. This type of protein has several other health benefits. But the most important caveat is that these immune system benefits often come about only after regular use over an extended amount of time. Most of the studies about sauna use gauge patient response over 12 or more weeks.
In the same way that a diet change will show changes in the body over time, it makes sense to expect the same pace of result from infrared saunas. The sauna wellness benefits will be seen in overall energy, immunity, and improved well-being.
Infrared Saunas Can Help Your Thermoregulatory Health
The heat of either a wood-burning or steam room sauna is more than enough to engage the body’s thermoregulatory pathways, the hypothalamus and the central nervous system. OK, that’s a lot: what does all of that mean exactly? If the body heats up beyond its normal level, it activates all sorts of processes to restore a stable temperature. Your blood moves to where it can best cool the body, and your lungs try to take in more air. All of these responses occur as the body works to restore balance and maintain stable internal conditions.
Through evolution, the human body naturally feels relief when returning to homeostasis. This is the basis of homeopathy. So as the body releases sweat and increases your heart rate, it is also telling the body it is returning to homeostasis.
Essentially, your body says “good job” on getting back to homeostasis and makes us feel good. Our physiological response to the sauna, whether traditional saunas or infrared saunas (or any other kind), can then be leveraged as a tool for engaging the nervous system and improving our ability to remain in that beloved homeostasis. This is one of the most important sauna benefits. It contributes to our body’s thermoregulatory health, making it easier for us to deal with temperature changes in everyday life. By using a sauna regularly, we can improve circulation and detoxify more effectively.
3. Infrared Sauna Benefits Brain Health
A rising wave of research suggests that frequent sessions in infrared saunas, just like any other sauna, could boost brain health and help ease conditions such as depression and dementia. The premiere piece of research showing this is a Finnish study from the Institute of Public Health and Clinical Nutrition, University of Eastern Finland and with support from the School of Clinical Sciences, University of Bristol. The subjects, all middle-aged men in Finland, found that there is a “strong inverse association” between regular use of a sauna and diseases like Alzheimer and dementia. To reach these conclusions, researchers tracked participants over several years, suggesting that the brain-boosting benefits of saunas might develop gradually over time.
The researchers confirm a “strong inverse association”, which shows that there is a clear link between saunas and brain health. Their results indicate that these health benefits can reasonably emerge over the long term. Stay tuned, as ongoing studies in Iceland and Canada are exploring similar connections between sauna use and brain health.
Consider as well that the Finnish and overall Scandinavian style of sauna is essentially a hangout space. Saunas are usually located in municipal centers and shared among sauna goers. One of the most well-known methods for reducing symptoms of Alzheimer and dementia is social interactions and regular conversation. It is then entirely possible that infrared saunas play multiple parts in brain health, both through the heat and by forming bonds with those who also share a passion for the sauna.
4. Skin Health and Infrared Sauna Therapy
One of the most visible and quickly evident infrared sauna benefits is on the skin. When our body sweats, dead skin and other toxins on the outer layer of our skin are naturally cleared. The oils that build up on our skin are not necessarily toxic, but regularly clearing those oils can help keep our skin healthy. Further, when we sweat regularly, it is difficult for our bodies to build up dry skin or oils that contribute to acne. It makes sense that regular sauna-goers who sweat frequently might not have to rely on moisturizers or cleansers to manage dry skin. Infrared sauna skin benefits are just one of the many great health benefits of infrared saunas.
Infrared Sauna Benefits for Skin Rejuvenation
While it’s nice enough to have glowing skin, saunas have the potential to benefit our skin on a cellular level. As the body releases sweat, our pores are flushed out. This means that the more you sweat in the sauna, the more often your body will engage those pores. Actively engaged pores don’t simply lead to more attractively looking skin; it also improves the skin’s ability to act as a health barrier. Infrared sauna therapy encourages the activation of natural detoxification processes, which helps to improve the appearance of the skin by clearing out toxins. This means healthier skin with regular exposure to the infrared sauna's heat.
Saunas Cause the Body to Release Sebum
The pores we flush out in the sauna are actually the same pores responsible for acne and skin rashes. When we sweat, we don’t just release water and sweat, we also let off a natural compound called sebum. Sebum is a waxy substance that acts as a moisturiser for the skin and adds a youthful elasticity to the skin. Regular release of sebum is a great way to keep the skin healthy and fresh. The best way to release sebum is by taking regular saunas.
5. Stress Relief and Relaxation in Infrared Saunas
We all know that saunas are relaxing. Stepping into a good infrared sauna is like going in slow motion as your whole body steps into a warm embrace. There, however, is more at play in our senses when we go into the sauna. Science shows that regular sauna use can actually benefit your overall mood and attitude.
How Infrared Saunas Reduce Stress Levels
Even those who don’t subscribe to a school of meditation may find that regular breaks in the sauna can be relaxing. Sit with your eyes closed and mind open will benefit your overall alertness and attitude. Meditation contributes significantly to improving overall health and promoting wellness. Similarly, regular use of an infrared sauna can promote relaxation and help reduce stress by calming the nervous system. This makes it a great way to be aware of and manage mental health. So freely include those into the infrared sauna benefits if you are a solo sauna goer or can hold impressive concentration in a municipal hot room!
Saunas can Reduce Risk of Psychotic Disorders
Evidence suggests that frequent sauna sessions could help decrease the chances of experiencing psychotic disorders, such as psychosis. Specifically, the study of 2,138 Scandinavian men was grouped into three rates of sauna usage. Once, 2-3 times, and 4-7 times per week. The study found that the men who took more saunas per week were less predisposed to develop psychotic disorders in the future. This particular study took place over almost 25 years and, of course, only studied men in Finland. There is no wholly certain way to prevent psychological problems. But this study suggests that the mental benefits of the sauna are more than just idealistic.
Countless things can influence a person’s mood, but one of the simplest ways to lift spirits is to engage in activities they genuinely enjoy. Obviously, I know, but if you know that you genuinely enjoy taking a sauna, the benefits are evident. Doing the things we love increases our overall contentment, which over time, can contribute to our attitude. So if you know that taking a sauna gives you joy, sink yourself into that feeling and own your enjoyment.
6. Infrared Sauna Benefits for Pain Relief & Muscle Recovery
Anyone who has had the pleasure of a post-workout sauna already knows this benefit. Saunas can be a special kind of bliss in reducing overall soreness and muscle pain. The warmth of the sauna, and intense humidity, causes our muscles to naturally relax, which can release tension. The muscles react to heat in a positive way; when we exercise, we are essentially heating up the body. Heat helps loosen and stretch muscles, making a sauna useful for recovery after exercise and also as a prep session a few hours before a workout.
When using saunas of any kind, including infrared saunas, with exercise, however, it is essential to make sure you drink enough water. One of the significant health problems related to saunas is dehydration. While it is less pronounced in infrared saunas due to their lower heat and indirect heating nature, infrared sauna side effects still do include dehydration; your risk of dehydration is, of course, even more serious if you have exercised recently. Infrared saunas for muscle recovery are highly recommended as they help restore flexibility and prevent injuries.
Infrared Saunas Can Help Reduce Headache
A controlled study also showed that saunas could reduce pain and symptom length for tension-type headaches. This particular study refers specifically to chronic headaches that happen more than 15 days in a month. A majority of the randomised controlled study group found that regular sauna use is effective for reducing headache pain. Because saunas boost circulation, they also help increase blood flow to the brain. The study doesn’t isolate a specific physiological cause for headache reduction. Likely because the study did not set out to discover those effects, but the writers of the study are very confident about their findings. Essentially landing with almost certainty that saunas can help reduce headache.
Infrared Sauna Benefits Pain Relief: Benefits for Chronic Conditions
Those with chronic pain may also find relief in saunas. According to a very recent study viewing those with chronic lower back pain, saunas can contribute to pain reduction even in rather extreme cases of pain. This study, of course, was primarily focused on subjects with very similar types of chronic back pain. But it is natural to extrapolate the effects onto chronic pain in general. Persistent muscle pain often develops over time and can result from various underlying causes.
Unlike headache pain reduction, experts believe that chronic pain reduction likely happens on a case-by-case basis over a longer amount of time. Infrared saunas for pain relief are highly effective, especially for people dealing with long-term issues.
7. Infrared Saunas Lead to Enhanced Detoxification and Heavy Metal Release
One of the most impressive infrared sauna benefits, and one that sets infrared saunas vs regular saunas apart, is their ability to promote deeper detoxification, including the release of heavy metals from the body. While traditional saunas mostly heat the air around you, infrared sauna therapy uses radiant heat to penetrate up to 1.5 inches beneath the skin. This deeper level of heat encourages the body to release toxins stored in fat cells, including heavy metals like mercury, lead, and cadmium, which are notoriously difficult to eliminate through normal metabolic processes.
So what does an infrared sauna do that makes this possible? The answer lies in how the body responds to the heat. As your core temperature rises, blood vessels dilate, circulation improves, and the lymphatic system becomes more active, all of which help transport toxins to the liver, kidneys, and skin for elimination. Sweat from infrared sauna sessions has even been shown in research to contain higher concentrations of heavy metals than urine, illustrating how effective this form of detox can be.
This deeper detox effect also contributes to infrared sauna skin benefits, as clearing toxins from the body supports clearer skin and a healthier complexion. It’s one reason many wellness experts recommend starting with just 15 minutes of infrared sauna a day and gradually increasing session time. When used consistently, this gentle but powerful detox process can reduce toxic load, support liver function, and leave you feeling lighter and more energized, inside and out.
8. Infrared Saunas Boost Mitochondrial Health and Energy
If detoxification is about removing what shouldn’t be there, mitochondrial health is about strengthening what powers everything else. One of the most exciting health benefits of infrared sauna use is its potential to support mitochondrial function. As most who came through the American school system know all too well, the mitochondria are the tiny powerhouses in every cell that produce ATP, the body’s energy currency. As we age, mitochondrial efficiency naturally declines, leading to lower energy levels, slower recovery, and even cognitive changes. Regular infrared sauna therapy can help counteract that decline.
The mechanism is twofold. First, the deep radiant heat triggers the production of heat shock proteins, which repair and protect mitochondria from cellular stress. Second, the improved circulation that occurs during a sauna session enhances oxygen and nutrient delivery to cells, which are both essential for ATP production. Some research on infrared vs traditional sauna use even suggests that infrared light itself may directly stimulate mitochondrial activity, similar to benefits of red light sauna treatments.
The result? Many people report higher energy levels, improved focus, and reduced fatigue after consistent sessions. Athletes often notice faster recovery and better performance, while others find their day-to-day stamina and vitality significantly improved. Enhanced mitochondrial function also supports metabolism, which can amplify infrared sauna weight loss results when combined with a healthy lifestyle.
And unlike some wellness practices with questionable science, infrared vs. traditional sauna research consistently shows that regular sessions support cellular health without significant infrared sauna side effects when used properly. By keeping your mitochondria in top condition, you’re doing more than just boosting energy; you’re strengthening one of the body’s most fundamental systems, making this one of the most powerful benefits of using infrared sauna over time.
Infrared Sauna Pros and Cons: Safety, Side Effects, and Myths
While there are several major infrared sauna benefits, there are actually several long-held myths about saunas and health that are largely untrue. Let’s explore the biggest ones here:
Can infrared saunas help process alcohol?
One long-held misconception about saunas and the skin is that by sweating in an infrared sauna, a person can speed up the effects of alcohol. Effectively a detox. This is not entirely true. The sweat your body gives off in a sauna is water already sorted to the edge of your skin. The alcohol, caffeine, or whatever you’ve ingested is solely in the stomach, which has no bodily connection with the water being released from our pores. In the same way that water weight lost in the sauna doesn’t meaningfully reflect actual weight loss, your sauna sweat after a night of drinking won’t speed up your liver.
Can you lose weight with infrared saunas?
As you sweat, blood moves toward the skin’s surface, allowing water to escape. Naturally, losing water this way also means shedding some weight. But this weight loss isn't the same kind of weight loss that comes after regularly playing sports or changing your diet. For years, people have claimed that frequent sauna sessions melt away pounds, but the reality doesn’t quite match this widespread belief.
Certainly, if you sweat out water and it leaves your body, your body weighs less. However, the moment you drink fluids to rehydrate, that lost weight quickly returns. Saunas, then, don’t cause the weight loss that people actually want. Simply increasing your circulation in a sauna is not sufficient to convince your body to shed excess fat.
As we mentioned before, infrared saunas can help with long-term weight loss by improving overall body health, which makes it easier to lose weight. But there isn’t a magic “infrared sauna weight loss” button; any short term weight loss will be due to temporary water loss due to sweating.
Understanding Infrared Sauna Side Effects and Safety
While the benefits of infrared sauna use are well-documented, from improved circulation and detoxification to enhanced skin health and stress relief, it’s important to understand the potential infrared sauna side effects and how to use them safely. The good news is that when used properly, infrared saunas are considered safe for most people, and serious side effects are extremely rare. Most of the issues that do arise are mild, temporary, and usually the result of overuse or improper preparation.
The most common side effect is dehydration. Because sweating is one of the main ways the body responds to infrared heat, failing to hydrate before and after a session can lead to dizziness, lightheadedness, or fatigue. To avoid this, drink water before you enter the sauna and replenish fluids afterward, especially if you’re pairing sauna use with exercise. Another minor issue some people experience is skin sensitivity or mild irritation, particularly during their first few sessions. This usually subsides as the body adjusts, but starting with shorter sessions (such as 15 minutes of infrared sauna a day) can help minimize discomfort.
People with certain medical conditions (such as cardiovascular disease, pregnancy, or heat sensitivity) should consult a healthcare professional before beginning regular infrared sauna therapy. And, as with any wellness tool, moderation matters. More is not always better, and overuse can lead to overheating, exhaustion, or excessive electrolyte loss. Following manufacturer guidelines and listening to your body are the best ways to enjoy the benefits of infrared saunas without unwanted effects.
Ultimately, understanding these infrared sauna pros and cons helps you use them more effectively. With proper hydration, session timing, and attention to your body’s signals, the risks remain low while the health benefits of infrared sauna use stay high, making it one of the safest and most rewarding wellness practices available today.
Final Thoughts on the Benefits of Infrared Saunas
Regular sauna sessions are not only a relaxing daily ritual but also a well-established method for enhancing overall health. Infrared sauna use and sauna therapy as a whole is one of those rare things in life with practically no downsides. It feels great, and it is great for your body from outside to in. Next time you step into an infrared sauna for some downtime, remember that you’re giving both your body and mind a valuable boost. Further, many of the major benefits of infrared saunas are boosted the more frequently you use the sauna.
So schedule your next visit to your local sauna, or for those lucky enough to have home infrared saunas, take a step in! Your body will thank you through better skin, attitude, brain health, thermoregulatory health, and much more.
Infrared Sauna Health Benefits: FAQs
What are the infrared sauna benefits, and how long does it take to see them?
Infrared sauna benefits include improved circulation, enhanced detoxification, clearer skin, pain relief, better mitochondrial function, and reduced stress. Because infrared sauna therapy heats the body directly rather than just the air, it penetrates deeper into tissues and triggers powerful physiological changes. Many people report feeling more relaxed and energized after just one or two sessions. For more visible changes, like infrared sauna skin benefits, increased vitality, or improved recovery, consistent use over 2–4 weeks (about three to four sessions per week) is usually when the biggest results start to appear.
Should I shower before or after an infrared sauna session?
It’s generally best to shower after your infrared sauna session. A quick rinse beforehand can help remove lotions, oils, and sweat that might block pores and reduce the efficiency of detoxification, but the post-sauna shower is more important. Sweating releases toxins and impurities, and washing them off prevents them from reabsorbing into the skin. A lukewarm or cool shower afterward can also help your body return to its normal temperature and enhance circulation. Just avoid very hot water immediately after, as your skin will be more sensitive.
Are there any specific benefits of infrared saunas women should be aware of?
Absolutely. There are several benefits of infrared saunas women often find especially meaningful:
- Hormonal balance: By reducing cortisol and supporting endocrine function, infrared saunas may help regulate mood and ease menstrual symptoms.
- Skin rejuvenation: Increased collagen production and deep pore cleansing contribute to smoother, more elastic skin, which is one of the top infrared sauna skin benefits.
- Detox support: Particularly postpartum (with medical guidance), sauna use can help flush residual toxins and promote recovery.
- Stress relief: The combination of heat and endorphin release supports mental well-being, a benefit many women report noticing early on.
These effects often build over time (so think weeks, not days) but they’re among the most rewarding long-term benefits of using infrared sauna.
How many times a week should I use my infrared sauna?
Every individual and situation is different, but here’s a simple guide:
- Beginners: Start with 2–3 sessions per week, around 15 minutes of infrared sauna a day.
Wellness maintenance: Most people feel their best at 3–4 sessions per week for 20–30 minutes. - Detox or athletic recovery: Daily use is possible, and often beneficial, as long as you stay hydrated and listen to your body.
The most important thing isn’t the exact number. Rather, it’s consistency. Regular use compounds the health benefits of infrared sauna, from improved circulation to reduced stress, far more than occasional visits.
Is the "red light" in some saunas different from the infrared heat?
Yes, and the distinction matters. The glowing red light in some units is part of red light therapy, which uses visible light wavelengths to stimulate collagen, repair skin, and support cellular regeneration. The infrared heat, by contrast, is invisible and penetrates deeper into the body, improving circulation, detoxification, and energy production.
Think of them as partners rather than competitors: The benefits of red light sauna target surface-level rejuvenation, while sauna infrared benefits reach deeper tissues and systems. Many premium saunas combine both for a more complete therapy experience.
What are the main infrared sauna pros and cons?
Like any wellness tool, infrared saunas come with both advantages and a few considerations. Here’s a quick breakdown to help you decide if they’re right for you:
Pros:
✅ Deeper heat penetration for enhanced detoxification and circulation
✅ Lower temperatures make sessions more comfortable and accessible
✅ Notable infrared sauna skin benefits like improved tone and elasticity
✅ May support weight loss when paired with a healthy lifestyle
✅ Few infrared sauna side effects when used properly
Cons:
⚠️ Dehydration risk if you don’t hydrate before and after
⚠️ Possible lightheadedness or fatigue if sessions are too long
⚠️ People with certain medical conditions should consult a doctor first
⚠️ Requires consistency, since one session won’t deliver all infrared sauna benefits
For most users, the benefits of infrared saunas far outweigh the drawbacks, especially when sessions are kept moderate and hydration is prioritized. When used wisely, the pros make infrared saunas one of the safest, most effective wellness practices you can add to your routine.
