Infrared Sauna Benefits
Ryan Halberg
| 3 min read
Key Takeaways
- Infrared saunas heat the body directly, offering a more comfortable experience than traditional saunas while still promoting sweating and relaxation.
- Increased circulation from using infrared saunas can help lower blood pressure, improve cardiovascular health and speed recovery from sore muscles after exercise.
- Regular use may help reduce stress and chronic pain while supporting improved sleep quality and overall well-being.
Do you want to experience the health benefits of a sauna, but can’t stand the high temperatures? Infrared saunas may be a great alternative.
Learn more about how infrared saunas work, their health benefits and some best practices for optimal results.
What is an infrared sauna?
Unlike regular saunas that use heat to warm the air, which then warms your body, infrared saunas use light to make the heat, heating your body directly. Infrared saunas can be a great choice for people who can’t stand the heat, offering the same results as a regular sauna at lower temperatures.
Infrared sauna benefits
- Lower temperature: According to the Cleveland Clinic, temperatures in an infrared sauna typically fall between 110 and 135 degrees Fahrenheit, between 40 and 60 degrees cooler than the typical temperature in a traditional sauna.
- Improved heart health: Your body’s natural response to sitting in a sauna mimics exercise, the equivalent of walking at a moderate pace. Spending time in an infrared sauna can help reduce blood pressure and boost heart health.
- Soothing sore muscles: After sitting in a sauna for a few minutes, your blood vessels widen and increase blood flow. This increase in blood circulation can promote faster muscle recovery after physical activity. Regular use among athletes may contribute to improved performance.
- Pain relief: Research suggests that consistent use of thermal therapy can help with the treatment of chronic pain.
- Relaxation and sleep: Spending time in a sauna can help reduce the risk of depression, anxiety and stress. Being more relaxed can also help improve sleep quality.
While more research still needs to be done, some studies have suggested that using an infrared sauna can help in the treatment of long-lasting health problems, including high blood pressure, Alzheimer's disease and Type 2 diabetes, per the Mayo Clinic.
Research has not found any harmful effects of infrared sauna use.
Infrared sauna best practices
If you’re looking to make the most out of your time in the sauna, the Cleveland Clinic offers these strategies:
- Start slow: When you first begin using an infrared sauna, keep the sessions short and at a lower temperature. Start at five to 10 minutes and build up over time.
- Max time: You should only use the sauna three to four times a week, and keep sessions to a maximum of 30 minutes, even for the most experienced sauna users.
- Stay hydrated: You will sweat a lot while using the sauna, which can leave you dehydrated. Bring water or a sports drink with electrolytes to the sauna with you and continue to drink water after your session.
- Rinse off: Showering after using the sauna can wash off any toxins you sweated out.
Avoid the sauna if you are pregnant, trying to conceive, sick, have multiple sclerosis or have had a recent heart attack or stroke. Talk to your primary care provider about starting sauna use, especially if you have a heart condition.
Photo credit: Getty Images
