What is an Infrared Sauna: Discover Deep Healing Now

Imagine stepping into a room where healing warmth surrounds you, melting away tension without the suffocating heat of traditional saunas. This is the gentle magic of an infrared sauna.

But this isn’t just comfort – it’s science at work. Studies show these modern marvels can be life-changing, with research finding that regular sauna users had a 40% lower risk of cardiovascular death.¹

Hi, I’m Ashish Agarwal, founder of HomeInDepth.com. Having researched and written about sauna technology for over 10 years, I’ve closely followed the evolution of infrared saunas from their introduction to today’s advanced systems. In this comprehensive guide, I’ll share my expertise on infrared sauna technology, benefits, and proper usage.

Born in Japan in 1965 and brought to the US in the 1980s, infrared saunas revolutionized heat therapy by harnessing the same beneficial rays found in sunlight – minus the harmful UV radiation. The infrared waves penetrate up to five times deeper than traditional sauna heat, reaching well below your skin’s surface.²

In this guide, you’ll discover exactly how infrared saunas work, their science-backed benefits, practical usage tips, essential safety guidelines, and what to look for when choosing one.

What Is an Infrared Sauna and How Does It Work?

An infrared sauna is a type of sauna that uses invisible light waves to warm your body directly from within, operating at comfortable temperatures between 115-135°F. Unlike traditional saunas that heat the air to extreme temperatures, infrared technology penetrates deeper into your tissues while keeping the air around you pleasantly warm.

The Basics of Infrared Technology

An infrared sauna uses panels that emit invisible heat waves – part of the same energy spectrum as sunlight but without harmful UV radiation. Unlike traditional saunas that heat the air around you, these waves penetrate directly into your body, warming you from within.

How the Heating System Works

Infrared saunas use special heating panels containing carbon conductors or ceramic elements. When activated, these panels emit infrared rays of different wavelengths. Near-infrared waves can reach up to 5mm deep into your tissues, while other wavelengths work more superficially on your skin

The Science Behind the Heat

When infrared rays reach your body, they cause molecules in your tissues to vibrate, producing heat. Your body’s water, blood components, and muscle tissues absorb this infrared energy efficiently, creating a warming effect from within³. This differs from traditional saunas where you’re simply surrounded by hot air

Energy and Efficiency

These saunas save power because they heat just your body, not the whole room. Most run on regular home power outlets (110-120V). They also warm up faster than traditional saunas.

Types of Infrared Sauna Technology

Far-Infrared (FIR) Heat

Far-infrared waves (3,000 nm-1 mm) work primarily on your skin’s surface layer. Research shows waves between 8-10 micrometers are most effective at promoting cellular activity and blood flow.⁴

Near-Infrared (NIR) Heat

Near-infrared rays (700-1,400 nm) penetrate deepest – up to 5mm beneath your skin. This deeper reach affects muscles and joints, triggering beneficial changes in your tissues [Henderson, T. A. (2024)].

Mid-Infrared (MIR)Heat

Mid-infrared waves (1,400-3,000 nm) sit between near and far. They provide a balance between penetration depth and surface heating, supporting circulation and muscle relaxation.

Related: Near vs Far Infrared Sauna

Full-Spectrum Systems

Some saunas use all three types of infrared. This gives you the benefits of each type in one session.

Related: Full Spectrum Infrared Sauna Guide

Extra Features: Light Therapy

Many saunas add colored lights (chromotherapy) as an extra feature. While infrared rays are invisible, these colored lights might offer their own benefits. Just remember – colored lights are different from infrared therapy.

Red Light vs. Infrared Therapy

Don’t mix up red light therapy with infrared. Red light therapy uses visible red light for skin care. Infrared therapy uses invisible heat waves that work deeper into your body.⁵

Related: Red Light Therapy vs Infrared Sauna

Health Benefits of Infrared Sauna Use

Research has revealed numerous health benefits of infrared sauna use, ranging from improved heart health to better sleep quality. Let’s explore the key science-backed benefits of infrared saunas in detail.

Heart Health Benefits

Regular infrared sauna use helps your heart health in several ways. Research shows it can lower blood pressure and improve heart function⁶. A key study found that people with heart problems who used infrared saunas had fewer irregular heartbeats and showed better overall heart health.⁷

Athletic Performance and Recovery

Your muscles can bounce back faster with infrared sauna sessions after workouts. In a study of basketball players⁸, those who used the sauna after exercise had:

• Less muscle soreness
• Better jumping ability
• Quicker recovery

Athletes felt more ready for their next workout after using the sauna.

Mental Health and Stress Relief

Infrared saunas help calm your mind and reduce stress. The gentle heat creates a peaceful environment that helps lower anxiety and depression. Think of it as a warm, quiet space for your mind to unwind.

Pain Relief

The deep heat from infrared saunas helps ease different types of pain. Studies show it can reduce pain by up to 70% after just one session.⁹ This makes it helpful for:

• Sports injuries
• Ongoing muscle pain
• Joint stiffness
• Arthritis discomfort

Skin Health and Anti-Aging

Infrared saunas work wonders for your skin’s health and appearance. According to a study, the deep-penetrating heat boosts collagen production, helping reduce wrinkles and improve skin elasticity¹⁰. It was observed that regular sessions can help with:

• Clearer, brighter complexion
• Reduced acne breakouts
• Better skin texture

The increased blood flow and natural detox process from sweating helps give your skin a healthy, natural glow. Many users notice their skin looks younger and feels smoother after just a few sessions.

Better Sleep

Many people sleep better after using an infrared sauna. Morning sessions can energize you for the day, while evening sessions might help you fall asleep easier. The heat helps your body relax, leading to more restful sleep.

Natural Detox

When you sweat in an infrared sauna, your body releases toxins. The deep heat helps your body push out:

• Heavy metals
• Environmental pollutants
• Other harmful substances

This natural cleaning process helps your body work better.

Weight and Metabolism Support

The heat from infrared saunas makes your body work harder, similar to light exercise.¹¹ This can help:

• Burn extra calories
• Boost your metabolism
• Support healthy weight management

Immune System Boost

Infrared sauna sessions deliver near‑infrared light that has been shown to modulate immune function by reducing pro‑inflammatory cytokines such as interferon‑gamma.¹² This reduction in inflammatory signaling may help balance the immune response, potentially leading to improved overall immune health.

Managing Tiredness

For people dealing with ongoing tiredness, infrared saunas can help restore energy. Heat therapy helps reduce fatigue symptoms and increases overall wellness [Beever R. (2009)].

If you’re ready to experience these benefits for yourself, check out our guide to the best infrared saunas for every budget and space.

How to Use an Infrared Sauna

Before Your Session

Before stepping into an infrared sauna, proper preparation helps you get the most from your session. Start by drinking plenty of water 2-3 hours ahead – staying hydrated is crucial for a safe experience. Skip heavy meals right before your session, as digesting food can make the heat feel uncomfortable.

Remove any jewelry or metal items, as these can get hot during your session. A quick shower helps if you’re wearing lotions or creams, since these can block the infrared rays from reaching your skin effectively.

What to Wear

Your clothing choice affects how well the infrared heat reaches your body. Light, loose clothing or a swimsuit works well, though many people prefer using just a towel or going nude for better heat absorption. Avoid tight or thick clothing that could block the infrared rays from reaching your skin.

During Your Session

Getting Started

If you’re new to infrared saunas, take it slow. Start with just 10-15 minutes at most. Find a comfortable position, focus on breathing steadily, and pay attention to how your body feels. It’s perfectly normal to leave early if you feel uncomfortable – you can always build up your time gradually.

Session Duration Guidelines

Your time in the sauna should increase gradually as your body adapts. Beginners should stick to 10-15 minutes. After a few sessions, you can try extending to 15-20 minutes. Regular users often enjoy sessions up to 30-40 minutes, but there’s no need to push yourself – shorter sessions still provide benefits.

Keep water nearby and take small sips throughout your session. If you start feeling very thirsty or lightheaded, it’s time to step out.

After Your Session

The way you end your session is just as important as how you start it. Exit the sauna slowly to prevent dizziness. Give yourself 5-10 minutes to cool down in normal temperature. A lukewarm shower helps your body return to its regular temperature naturally.

Related: What To Do After Sauna

Recovery Protocol

Your body needs time to recover after the heat exposure. Rest for at least 15 minutes after your session. Avoid jumping straight into exercise – give your body time to readjust. Keep drinking water for several hours afterward to replace fluids lost through sweating.

Timing Your Sessions

Finding the right time for your sauna sessions can enhance their benefits. Morning sessions can energize you for the day ahead. If you’re using the sauna after exercise, wait about 10 minutes after your workout. Evening sessions may help with sleep, but finish at least 2-3 hours before bedtime.

Start with 1-2 sessions per week, then build up to 3-4 if you’d like. Always leave at least 24 hours between sessions to give your body time to recover.

What to Expect in Your First Session

First Impressions

Walking into an infrared sauna feels different from a traditional sauna. The air feels pleasantly warm rather than hot and stuffy. Don’t worry if you wonder whether it’s working – that’s normal. The infrared rays work gradually, warming you from within.¹³

How Your Session Unfolds

Your body responds to infrared heat in stages. The first few minutes might seem uneventful as your body adjusts. Around the 8-10 minute mark, you’ll notice a gentle warmth spreading through your muscles, and light perspiration will begin. This builds to a deeper, more refreshing sweat by the end of your session.

Physical Effects

As the infrared heat penetrates your tissues, you’ll experience several pleasant changes. Your muscles will start to relax, and you might feel your heart rate increase slightly, similar to a light walk [Henderson, Kaemmer N et al. (2021)]. Many people report feeling mentally clear and focused as the session progresses.

After Your Session

Expect to leave with a healthy glow and relaxed muscles. Your body needs about an hour to fully cool down, during which you might continue sweating lightly. Keep drinking water during this time to replace lost fluids.

Safety Guidelines and Considerations

Before You Start

Check with your doctor before using an infrared sauna, especially if you have any health conditions. This quick preventive step helps identify any risks specific to your situation.

Medical Conditions to Watch

Some health conditions need special attention before using an infrared sauna. Heart problems, high blood pressure, recent surgeries, and chronic illnesses require your doctor’s approval. Pregnant women should avoid saunas entirely due to overheating risks.¹⁴

Special Health Guidelines

If you have heart conditions or high blood pressure, take extra care. Keep your sessions under 15 minutes and use lower temperatures. Monitor your heart rate and stop immediately if you feel chest pain. Regular sauna use might benefit heart health, but starting slowly and safely is crucial.

Nursing mothers should wait three months after giving birth before using saunas. When you start, keep sessions brief and stay well hydrated.

Warning Signs

Your body sends clear signals when something’s not right. Leave the sauna immediately if you feel dizzy, develop a headache, notice your heart racing, or feel nauseated. Watch for signs of dehydration too, like strong thirst or dry mouth.

Safe Usage Guidelines

First-time users should stick to 10-15 minutes. As your body adapts, you can gradually extend sessions up to 30 minutes. Always wait 24 hours between sessions and take 2-3 days off weekly.

Medication and Alcohol

Never mix alcohol and sauna use – wait at least 24 hours after drinking before a session. Many medications can affect how your body handles heat, especially blood pressure medicines, heart medications, diuretics, and anti-inflammatory drugs. Check with your doctor about any medications you’re taking.

How to Choose the Right Infrared Sauna

1. Understanding Heater Types

The heater is the heart of your infrared sauna. Carbon panels have become the top choice because they spread heat evenly across your body and typically last longer than ceramic heaters. When checking heaters, look for low EMF ratings – quality units keep readings under 3 milligauss for safety.

2. Space Requirements

Finding the right spot for your sauna starts with good measurements. You’ll need at least 4’x4′ for a one-person unit, plus extra space around it for proper ventilation. Check your ceiling height too – you need at least 75 inches of clearance. Consider whether you want it indoors or outdoors, as this affects both installation and durability needs.

3. Essential Features to Look For

A quality infrared sauna needs more than just good heaters. The control panel should be easy to read and use. Temperature controls must be precise and reliable. Look for comfortable seating that lets you relax fully. The ventilation system matters too – it should keep fresh air flowing without letting the heat escape.

4. Safety and Quality Standards

Top-quality saunas carry important safety marks. Look for the ETL or UL mark, which shows the unit meets North American safety standards. The CE marking means it passes European safety tests. RoHS compliance tells you it’s free from harmful materials. These certifications aren’t just stickers – they mean the sauna has passed strict safety testing.

5. Construction Quality

The materials used in your sauna affect both safety and durability. Choose units with FSC-certified wood, which guarantees sustainable and quality materials. Check how the wood is treated – it should have non-toxic finishes that can handle heat and moisture.

Pay attention to construction details like door hinges, glass quality, and how panels fit together.

6. Power and Installation Needs

Most home saunas plug into standard power, but they need their own circuit. Smaller units run on 110-120V with a 15-20 amp circuit. Larger ones might need 220-240V power. Always get a professional electrician to handle the electrical setup – it’s worth the cost for safety and proper operation.

The installation spot needs:

• A solid, level surface
• Good ventilation options
• Correct electrical connections
• Proper moisture protection if needed

7. Brand Reputation, Warranty, and Support

Research manufacturer history, read user reviews, and check service availability in your area. A good warranty protects your investment. Look for coverage that lasts at least 5 years and read the terms carefully. Check what support the company offers – can you get replacement parts easily? Good customer support matters when you need help with your sauna.

8. Price Considerations

Think about the total cost, not just the purchase price. Include:

• Installation costs
• Any electrical work needed
• Regular maintenance
• Potential repair costs
• Operating costs (power usage)

Conclusion

An infrared sauna offers a modern approach to heat therapy, using invisible light waves rather than hot air to warm your body. Operating at comfortable temperatures between 115-135°F, these saunas penetrate heat deeper into your tissues while keeping the air around you pleasantly warm.

You’re warmed directly by infrared rays, which is like feeling the sun’s warmth without UV exposure. This unique heating method allows for longer, more comfortable sessions and potentially deeper therapeutic benefits.

Whether you’re new to saunas or familiar with traditional ones, understanding these fundamental differences helps you make the most of infrared sauna technology. Remember to start gradually and follow safety guidelines to enjoy all the benefits this innovative heating technology offers.

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Scientific Studies & Resources

1. Laukkanen, T., Khan, H., Zaccardi, F., & Laukkanen, J. A. (2015). Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Internal Medicine, 175(4), 542–548. https://doi.org/10.1001/jamainternmed.2014.8187 ↩︎
2. Henderson, T. A. (2024). Can infrared light really be doing what we claim it is doing? Infrared light penetration principles, practices, and limitations. Frontiers in Neurology, 15, Article 1398894. https://doi.org/10.3389/fneur.2024.1398894 ↩︎
3. Tanaka, Y. (2012). Impact of near-infrared radiation in dermatology. World Journal of Dermatology, 1(3), 30–37. https://doi.org/10.5314/wjd.v1.i3.30 ↩︎
4. Hsu, Y.-H., Chen, Y.-W., Cheng, C.-Y., Lee, S.-L., Chiu, T.-H., & Chen, C.-H. (2019). Detecting the limits of the biological effects of far-infrared radiation on epithelial cells. Scientific Reports, 9(1), Article 11586. https://doi.org/10.1038/s41598-019-48187-0 ↩︎
5. Kaub, L., & Schmitz, C. (2022). More than Ninety Percent of the Light Energy Emitted by Near-Infrared Laser Therapy Devices Used to Treat Musculoskeletal Disorders Is Absorbed within the First Ten Millimeters of Biological Tissue. Biomedicines, 10(12), 3204. https://doi.org/10.3390/biomedicines10123204 ↩︎
6. Ketelhut, S., & Ketelhut, R. G. (2019). The blood pressure and heart rate during sauna bath correspond to cardiac responses during submaximal dynamic exercise. Complementary Therapies in Medicine, 44, 218–222. https://doi.org/10.1016/j.ctim.2019.05.002 ↩︎
7. Beever R. (2009). Far-infrared saunas for treatment of cardiovascular risk factors: summary of published evidence. Canadian family physician Medecin de famille canadien, 55(7), 691–696. ↩︎
8. Ahokas, E. K., Ihalainen, J. K., Hanstock, H. G., Savolainen, E., & Kyröläinen, H. (2023). A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training. Biology of sport, 40(3), 681–689. https://doi.org/10.5114/biolsport.2023.119289 ↩︎
9. Matsushita, K., Masuda, A., & Tei, C. (2008). Efficacy of Waon therapy for fibromyalgia. Internal Medicine (Tokyo), 47(16), 1473–1476. https://doi.org/10.2169/internalmedicine.47.1054 ↩︎
10. Lee, J. H., Roh, M. R., & Lee, K. H. (2006). Effects of infrared radiation on skin photo-aging and pigmentation. Yonsei medical journal, 47(4), 485–490. https://doi.org/10.3349/ymj.2006.47.4.485 ↩︎
11. Henderson, K. N., Killen, L. G., O’Neal, E. K., & Waldman, H. S. (2021). The Cardiometabolic Health Benefits of Sauna Exposure in Individuals with High-Stress Occupations. A Mechanistic Review. International journal of environmental research and public health, 18(3), 1105. https://doi.org/10.3390/ijerph18031105 ↩︎
12. Giménez, M. C., Luxwolda, M., Van Stipriaan, E. G., Bollen, P. P., Hoekman, R. L., Koopmans, M. A., Arany, P. R., Krames, M. R., Berends, A. C., Hut, R. A., & Gordijn, M. C. M. (2022). Effects of Near-Infrared Light on Well-Being and Health in Human Subjects with Mild Sleep-Related Complaints: A Double-Blind, Randomized, Placebo-Controlled Study. Biology, 12(1), 60. https://doi.org/10.3390/biology12010060 ↩︎
13. Hussain, J. N., Cohen, M. M., Mantri, N., O’Malley, C. J., & Greaves, R. F. (2022). Infrared sauna as exercise-mimetic? Physiological responses to infrared sauna vs exercise in healthy women: A randomized controlled crossover trial. Complementary therapies in medicine, 64, 102798. https://doi.org/10.1016/j.ctim.2021.102798 ↩︎
14. https://spa.accor.com/en/les-bienfaits-du-sauna ↩︎

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