From ancient Roman baths to Finnish steam rooms, saunas have been a cornerstone of wellness for centuries. Yet, it’s only recently that science has begun to unveil the full spectrum of their health benefits. The advent of infrared saunas has revolutionized this traditional practice, offering more than just heat therapy. These innovative saunas harness the power of light, delivering a unique combination of heat and light therapy. Unlike traditional saunas, infrared versions penetrate the body more deeply and efficiently. As researchers explore the effects of infrared light, they’re uncovering a wealth of potential health advantages beyond those of conventional heat therapy. From boosting heart health to enhancing athletic performance, the scientific understanding of infrared saunas is expanding rapidly.
Benefits of an Infrared Sauna: 13 Proven Ways They Help
You’ve likely heard about the many claims regarding infrared saunas and their benefits, but here is what the research actually shows:
1. Improves Heart Health
One of the most impressive benefits of infrared saunas is their ability to improve heart health. Studies have shown that regular use of an infrared sauna can help to lower blood pressure and improve circulation. This can in turn reduce the risk of heart disease and stroke.
2. Detoxifies the Body
Another great benefit of infrared saunas is their ability to detoxify the body. Studies have shown that sweating can eliminate toxins from heavy metals and chemicals that build up over time. Sweating these harmful substances can improve your health and even help prevent diseases such as diabetes, high blood pressure, heart disease, and high cholesterol levels.
3. Relieves Pain
If you suffer from pain, an infrared sauna can be a great way to find relief. Studies have shown that saunas can be beneficial for people with low back pain, arthritis, fibromyalgia, and even chronic pain.
4. Boost Collagen and Improves Skin Health
Research shows that spending time in an infrared sauna can help boost your body’s production of collagen. Collagen is a protein responsible for keeping our skin healthy and elastic. As we age, our bodies produce less collagen, leading to wrinkles and other signs of aging. The heat of the infrared sauna can also help to open up pores and remove impurities from the skin, allowing better nutrient absorption into your skin cells.
5. Boosts Immune System
Another great benefit of infrared saunas is their ability to boost the immune system. Regular use of an infrared sauna can help to fight off colds and infections. This is due to the fact that the heat of the sauna can help to increase blood circulation and white blood cell production.
6. Improves Muscle Recovery and Flexibility
By heating up your muscles, saunas help to increase blood flow and oxygenation to the area, which can speed up the healing process, say studies. In addition, the heat from infrared saunas can help to loosen tight muscles and improve your range of motion. A good sauna session after a workout can also help you recover faster by flushing out metabolic waste like lactic acid. Studies also show that it increases the production of growth hormones along with overall endurance.
7. Decreases Depression and Anxiety
The increased production of endorphins that occurs during an infrared sauna session can help to improve mood and decrease depression. The heat of the sauna can also reduce cortisol and improve levels of serotonin to relax the body and mind, which can lead to a decrease in anxiety levels.
8. Lose Weight (maybe)
You won’t lose as much weight as you think. But according to recent studies, sweating it out in a sauna has some of the same health benefits as low to moderate exercises. Not a huge calorie burn, but with about 25% of the U.S. population not getting enough exercise, this could be a good option for those who are either unwilling or unable to exercise. But don’t be fooled: you’ll lose a lot of water weight, so it might seem like you’re really shedding the pounds. It’s not all going away so fast. It’s best to think of saunaing as an addition to exercise.
9. Better Sleep
Not surprisingly, with the above-mentioned benefits (relaxation, recovery, and improved heart), studies also show saunas can help people get a better night’s sleep. In addition, the heat of the sauna can help to increase blood flow and oxygenation to the brain, which can lead to improved sleep quality.
10. Lower Risk of Dementia and Alzheimer’s Disease
A recent study has shown that regular use of an infrared sauna can help to improve cognitive function and reduce the risk of cognitive decline. The study found that regular sauna use can help to lower the risk of dementia and Alzheimer’s disease.
11. Reduces Inflammation
Infrared saunas effectively reduce body inflammation. The heat increases blood circulation, delivering oxygen and nutrients to inflamed tissues while removing waste products. Sauna sessions release endorphins, alleviating discomfort and promoting relaxation. Studies show regular sauna use lowers cortisol levels, a stress hormone that exacerbates inflammation, while boosting feel-good chemicals like serotonin and dopamine.
12. Increases Energy Levels
Regular use of infrared saunas can boost daily energy levels. By improving blood flow, reducing stress, and decreasing inflammation, sauna sessions naturally enhance overall vitality. The cumulative effects of improved heart health, better sleep quality, and enhanced detoxification all contribute to increased energy over time. As these benefits compound, many users report feeling more invigorated and alert in their daily lives.
13. Enhances Athletic Performance
The cumulative benefits of infrared sauna can also significantly benefit athletes. Studies show that sauna use can reduce inflammation, decrease muscle soreness, increase heat tolerance, and improve performance. Regular sauna use after running can also improve flexibility and range of motion, helping to prevent injuries by loosening tight muscles and joints. The heat from the sauna also promotes muscle relaxation, enhancing overall mobility and enhancing recovery.
More About Infrared Saunas
Now that we know the health perks of an infrared sauna, let’s circle back and shed some more light on infrared saunas and how they work.
What Is an Infrared Sauna?
An infrared sauna is a modern twist on traditional saunas, using harmless infrared light to produce heat. Unlike conventional saunas that warm the air around you, infrared saunas directly heat your body using infrared light. This method allows for an intense sweat at lower, more comfortable temperatures.
While traditional saunas operate at 150-200 degrees Fahrenheit, infrared saunas function effectively between 110-150 degrees. Since they don’t need to heat the entire room, they reach optimal temperature faster, keeping energy costs low. Unlike conventional saunas, they don’t require special ventilation for excess heat and moisture.
How Infrared Light Therapy Works
Infrared saunas harness invisible light waves to heal your body from within. While red light therapy uses visible light (620-750 nm), infrared light therapy uses longer, invisible wavelengths (700 nm to 1 mm). These longer waves penetrate deeper into the body, reaching up to 7 centimeters beneath the skin. This allows infrared light to affect muscles, nerves, and bones, unlike shorter wavelengths that mainly impact the skin’s surface.
When absorbed by our cells’ photoreceptors, infrared light stimulates metabolic processes at a cellular level. It increases the production of nitric oxide, a gas crucial for heart health, and improves blood circulation. This enhanced circulation helps deliver essential nutrients and oxygen to damaged tissues, promoting healing and overall wellness. The warmth we feel from infrared light demonstrates its deep interaction with our bodies. Read more about the difference between infrared and red light therapy.
Different Types of Infrared Light
Infrared saunas come in three main types, each using different wavelengths of infrared light with varying depths of penetration:
- Far-Infrared (FIR) Saunas: The most common type, these emit the most heat, promoting intense sweating and detoxification. When people talk about infrared saunas, they’re usually referring to FIR saunas.
- Mid-Infrared (MIR) Saunas: Known for improving blood flow and boosting metabolism, MIR saunas offer a balance between deep penetration and heat intensity.
- Near-Infrared (NIR) Saunas: These are best for wound healing and supporting skin health. NIR saunas are often used in clinical settings for therapeutic purposes, such as pain management.
Some advanced saunas combine all three types, offering a comprehensive range of benefits in a single session. This combination approach allows users to experience the unique advantages of each infrared wavelength.
Tips to Get the Most Benefit Out of an Infrared Sauna
- Start with exercise to get the blood pumping. Studies found that spending 15 minutes in a sauna after working out, 3 times a week for 8 weeks resulted in even more benefits than just exercise alone.
- Take a warm shower or bath. It will open up your pores and make it easier for sweat to come out.
- Pick the right temperature. The most ideal temperature to set your infrared sauna for health benefits is between 120-140 degrees Fahrenheit. However, if this is your first time using one, begin with 100˚F then slowly work your way up.
- Preheat the sauna. Your infrared sauna will only take 10-15 minutes to preheat, but don’t feel like you have to wait until it hits the highest temperature.
- Begin with shorter sessions. If you’re new to infrared saunas, start with short sessions. Start by sitting in the sauna for about 10 minutes, then gradually increase your session time to 20 or 30 minutes.
- Drink plenty of water and electrolytes. You’ll lose a lot of water and minerals during your session, so you need to replenish and hydrate before, during, and after.
- Wear minimal and or no clothing. Wear something clean, and comfortable (cotton or any breathable fabric), but you may also choose not to wear anything. Just don’t wear too much clothing, you want the infrared light to reach your skin.
- Sit up straight. To get the most out of the infrared heat, experts recommend sitting up straight and positioning yourself so that the heaters are reaching as much of your body as possible.
- Make it a digital detox. Make the most of this time away from technology and distractions. You might try meditation, mindfulness, or simply breathing deeply and closing your eyes to fully embrace the digital detox.
- Take it slow when getting out of the sauna. To avoid getting dizzy or lightheaded from rapid temperature changes, crack the sauna door open a bit to let the cold air in gradually.
- Stand frequently during your session. This will improve circulation and help increase blood flow and oxygen levels to your brain, which can help with mental clarity and focus when needed.
- Listen to your body. If you feel lightheaded, dizzy, nauseous, queasy, or off in any way, end your session.
- Finish with a cold shower. A post-sauna cold shower can help to close your pores and rinse away the sweat so that you don’t reabsorb the toxins you just worked hard to release.
Are There Side Effects or Risks?
An infrared sauna can help you get healthier and lose weight, but it’s essential to know the risks before trying it out. Here are some of the main side effects or risks associated with using an infrared sauna:
- Mild to moderate heat discomfort
- Low blood pressure (hypotension)
- Light-headedness
- Transient leg pain
- Airway irritation
Who Should Not Use Infrared Saunas?
Pregnant women, young children, the elderly, and those with heart conditions or other serious health concerns should avoid using infrared saunas. If you are pregnant, it is best to consult with your doctor before using an infrared sauna. If you have any other health concerns, it is also important to speak with your doctor before using an infrared sauna.
So, Is an Infrared Sauna Worth It?
If you’re looking for a way to improve your health and find another way to unwind, an infrared sauna might be right for you. There are many benefits associated with using an infrared sauna. Just be sure to listen to your body, drink plenty of fluids, and start slowly to avoid any adverse effects. And if you have any health concerns, be sure to speak with your doctor before using an infrared sauna. Give it a try and see how you feel.
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