Infrared saunas have gained popularity in recent years as a gentler, more accessible alternative to traditional saunas. Unlike conventional saunas that heat the air around you, infrared saunas use infrared light to directly heat the body, allowing for a deeper and more comfortable sweat at lower temperatures. From promoting relaxation to boosting immunity, here are ten science-backed health benefits of using an infrared sauna.
1. Detoxification
One of the most celebrated benefits of infrared saunas is their ability to help the body detoxify. As the infrared light penetrates deep into tissues, it encourages the release of toxins through sweat. Heavy metals, pollutants, and other harmful substances stored in fat cells can be flushed out with regular sauna sessions, helping to purify the body.
- Why it Works: Infrared light promotes sweat at lower temperatures, helping remove toxins more efficiently without the discomfort of extreme heat.
- Learn More: Healthline on the Benefits of Sweating
2. Improved Circulation
Infrared heat can stimulate blood flow by gently heating the body, which causes blood vessels to expand. This increase in circulation delivers more oxygen and nutrients to muscles and tissues, supporting overall cardiovascular health and aiding in recovery after physical activity.
- Why it Works: The gentle heating effect of infrared light promotes vasodilation, which helps increase blood flow throughout the body.
- Learn More: American Heart Association on Blood Circulation
3. Enhanced Muscle Recovery and Pain Relief
Infrared saunas are frequently used by athletes and those with chronic pain conditions, as the infrared rays penetrate deep into muscles and joints, easing tension and alleviating soreness. By promoting relaxation in tight muscles, infrared saunas can speed up recovery after workouts or ease discomfort from conditions like arthritis.
- Why it Works: The penetrating heat from infrared light reaches muscles and joints, increasing circulation and relaxing tense muscles, which can lead to pain relief.
- Learn More: National Institutes of Health (NIH) on Infrared Therapy for Pain Relief
4. Boosted Immune System
Using an infrared sauna can help strengthen the immune system. The gentle heating effect mimics a fever, which activates the immune response and stimulates the production of white blood cells. This effect is particularly beneficial during colder months when viruses and infections are more prevalent.
- Why it Works: Raising the body’s core temperature helps the immune system combat pathogens more effectively, similar to how a mild fever boosts immune defence.
- Learn More: Cleveland Clinic on Fever and Immune Response
5. Stress Reduction and Relaxation
Infrared saunas are excellent for reducing stress and promoting relaxation. The warmth of the sauna encourages the release of endorphins—natural mood-boosting hormones—and reduces cortisol, the body’s primary stress hormone. Many users report feeling deeply relaxed and revitalised after an infrared sauna session.
- Why it Works: The gentle, soothing heat of infrared saunas calms the nervous system, lowers cortisol levels, and increases endorphins, which reduces stress and enhances well-being.
- Learn More: Mayo Clinic on the Effects of Stress Reduction
6. Skin Health and Anti-Ageing
Infrared saunas are known to improve skin health by promoting circulation and encouraging sweat that cleanses pores. The infrared light also stimulates collagen production, which can help reduce wrinkles, improve skin elasticity, and give the skin a healthy glow. Regular use of infrared saunas can lead to clearer, softer, and more youthful-looking skin.
- Why it Works: Infrared light penetrates the skin deeply, promoting collagen production and improving blood flow, which supports skin cell rejuvenation and reduces signs of ageing.
- Learn More: American Academy of Dermatology on the Benefits of Collagen
7. Weight Loss and Metabolism Boost
Infrared sauna sessions can temporarily increase heart rate and metabolism, which may support weight loss efforts. While the primary weight lost in a sauna is water, consistent use can help boost overall metabolic rate. This metabolic increase, combined with regular exercise, can contribute to a healthier weight over time.
- Why it Works: The heat in an infrared sauna slightly raises heart rate and metabolism, mimicking light cardio exercise, which can aid in burning calories.
- Learn More: Harvard Medical School on Saunas and Caloric Burn
8. Improved Sleep Quality
Regular infrared sauna use may improve sleep quality by relaxing the mind and body before bed. The warmth of an infrared sauna helps the body transition from its active state to a relaxed state, making it easier to fall asleep and achieve deeper, more restful sleep.
- Why it Works: By calming the nervous system and reducing stress, infrared saunas create the ideal environment for promoting better sleep and enhancing sleep quality.
- Learn More: Sleep Foundation on Relaxation Techniques for Better Sleep
9. Respiratory Health Support
Infrared saunas can benefit respiratory health by opening nasal passages and easing breathing. Unlike traditional saunas, which often have high humidity, infrared saunas provide gentle dry heat, which is comfortable for people with respiratory issues such as asthma or bronchitis. The heat helps improve lung function and supports respiratory wellness.
- Why it Works: The dry heat in infrared saunas doesn’t irritate the respiratory system, allowing it to provide comfort and potential respiratory relief for people with mild breathing difficulties.
- Learn More: Asthma and Allergy Foundation of America on Benefits of Dry Heat
10. Cognitive Benefits and Mental Clarity
Infrared saunas can improve mental clarity and cognitive function by increasing circulation to the brain and releasing stress-reducing hormones. Saunas are also known to stimulate brain-derived neurotrophic factor (BDNF), which plays a key role in supporting learning, memory, and brain health.
- Why it Works: The increase in blood flow and oxygen delivery to the brain, combined with stress reduction, can enhance mental clarity and focus, helping users feel more alert and refreshed.
- Learn More: National Institute on Aging on Brain Health
Getting Started with Infrared Sauna Use
If you’re interested in trying infrared saunas, start with short sessions of 10-15 minutes and gradually increase as your body adjusts. Make sure to stay hydrated before, during, and after your session to support detoxification and prevent dehydration. Regular use—two to three times a week—can maximise the health benefits over time.
Infrared saunas are an effective, relaxing, and scientifically supported way to enhance physical and mental well-being. Whether you’re looking to reduce stress, improve circulation, or simply unwind, adding infrared sauna sessions to your wellness routine can lead to a healthier, more balanced life.
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