What Is Infrared Sauna Therapy?
Wellness & SelfcareHolistic Health

What Is Infrared Sauna Therapy? A Complete Guide for Beginners

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Updated on February 29, 2024
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Gwyneth Paltrow has done it.

 Cindy Crawford has, too.

 Same for Selena Gomez and Emma Roberts.

 It turns out one of the hottest wellness therapies among celebrities is literally hot — well, more like pleasantly warm.
The first thing you’ll notice when stepping into an infrared sauna is that it’s not that hot — at least not as piping as a traditional dry heat sauna, which ranges in temperature from 150 to 195 degrees F and heats the surrounding air in order to heat your body. Infrared saunas use light to create heat, generating warmth and triggering several possible health benefits.

Infrared saunas average about 110 to 120 degrees F upon entry, says Kelly Simms, ND, a doctor of naturopathic medicine in Wilmette, Illinois. There are different types of infrared light, determined by their wavelength, which are not in the visible light spectrum. “The wavelength determines the depth of penetration through the skin,” she says. Far infrared reaches the greatest depths within the body. Near and medium rays penetrate to a shallower degree.

The result? “Your body slowly heats up in an infrared sauna, and you may not start sweating until the end of the session, which [may] last from 30 to 40 minutes [or more],” she explains. Depending on the type of sauna that you’re in, it typically works up to a temperature of 140 to 145 degrees F.

History of Saunas and Infrared Saunas

The use of saunas for healing and wellness is nothing new. “Sauna therapy has been used for centuries for relaxation and health promotion,” says Dr. Simms. Whole-body thermal therapy has been used for thousands of years in healing and as part of cultural and spiritual traditions, such as the Native American sweat lodge, the Turkish hammam, and the Russian banya. This type of wellness therapy has a long history in Finnish culture, too, where today most residents bathe in the sauna at least weekly and where most new homes in the country are built with saunas in them.

In 1965, the first ceramic infrared sauna using far-infrared wavelengths was patented in Japan, and the therapeutic devices were mostly used by medical practitioners there until infrared saunas made their debut in the United States in the 1980s.

Types of Infrared Sauna Therapy

So what exactly is an infrared sauna? And how does the therapy work? There are several different types:

Far-Infrared Therapy

This type of infrared therapy incorporates the far-infrared wavelengths, which deeply penetrate the skin. Infrared lights do not have a color because they are not visible light. Far-infrared therapy is also called “dry sauna bathing.” The benefits described in this story are documented in research on far-infrared sauna bathing.

Near-Infrared Therapy

Also called photobiomodulation therapy, or PBMT, this type of infrared therapy uses near-infrared wavelengths to promote healing. This therapy uses sources in the visible light and near-infrared spectrum to regenerate tissue, improve wound healing and circulation, and lessen pain and inflammation.

 PBMT may be administered via wearable units that are localized to the affected area, rather than a full-body walk-in sauna.

Full Spectrum Infrared Therapy

This type of infrared therapy incorporates all ranges of infrared wavelengths.

Chromotherapy

This type of therapy adds colored lights to an infrared sauna, with the idea that certain colors provoke different body responses and benefits.

What’s the Difference Between Red Light Therapy and Infrared Sauna Therapy?

Infrared and red light are not the same thing. Red light therapy is a different type of therapy that uses low-wavelength light (LED) to treat sun-damaged skin, scarring and wound healing, psoriasis, rosacea, and eczema.

 While this can be done in a doctor’s office, you can also purchase red light therapy devices to use at home, such as to support healthy skin aging.
Infrared heat is not associated with a specific light color, says Simms. But many people also use chromotherapy — or colored lights — for additional health benefits. These lights lie on the visible spectrum (red, orange, yellow, green, blue, indigo, and violet) and are all different wavelengths, which is said to treat medical conditions.

 If chromotherapy is used in an infrared sauna session, it’s for an added benefit.

Possible Health Benefits of Infrared Sauna Therapy

“Infrared saunas have been studied for a variety of problems, such as cardiovascular disease, diabetes, chronic pain syndromes, and injuries,” says Melinda Ring, MD, director of the Osher Center for Integrative Health at Northwestern University in Chicago. It’s important to keep in mind that research on infrared therapy is limited, and more is needed to explore exactly what benefits it may provide, she explains. What’s more, much of the existing body of literature on the health benefits of sauna bathing is on traditional Finnish saunas and is not specific to infrared therapy. While some studies speak to infrared sauna bathing specifically, they are, as a whole, based on small groups of people.

Here’s a look at what more recent research suggests infrared sauna may be able to do for your health.

1. Infrared Sauna Therapy May Support Heart Health in Certain Populations

A meta-analysis of nine studies on patients with heart failure concluded that taking an infrared sauna for 15 minutes five times a week for two to four weeks improved certain heart biomarkers and measures of heart function in the short term.

Another research review explains the potential connection between saunas and heart health.

 The authors concluded that sauna bathing, including infrared sauna use, may reduce blood pressure, improve blood vessel function, reduce inflammation, and calm the nervous system, among other changes. What’s more, the heart’s reaction to sauna bathing may also be akin to walking, something that strengthens the heart and is recommended for people who have heart failure.

2. It May Be Useful to Boost Exercise Benefits

An infrared sauna session may stimulate a physiological response similar to exercise. That said, it is not a substitute for exercise. Rather, a short infrared sauna session before a workout can serve as a nice way to warm up your muscles, says Simms. Post-exercise, it may also offer some benefits. A small study on 10 men found that using a far-infrared sauna for 30 minutes after a strenuous hour-long strength training workout helped improve neuromuscular recovery. This may be because infrared heat penetrates muscles deeper to help relax leg muscles better than room-temperature air. Plus, as the study points out, it’s a pleasant experience that makes you feel good, too.

Studies on the use of infrared sauna and exercise recovery are not consistent across the board. Other research found that well-trained runners who performed a simulated trail-running race recovered better and faster when they used cryotherapy (cold therapy) than with far-infrared or no therapy.

3. Infrared Sauna Therapy May Lower Stress Levels

There’s no doubt that stepping into an infrared sauna feels good for most people. And for certain groups of people, it may also do more.

A small study looked at mildly depressed people who were treated for 15 minutes once a day for five days in a far-infrared sauna and then told to lie in bed for 30 minutes.

 Over four weeks they reported fewer physical complaints (such as discomfort and pain that’s viewed as mentally distressing), more relaxation, and an improvement in appetite compared with the control group. The authors theorized that thermal therapy is sedating (boosting relaxation) and may have an effect on the nervous system, triggering the “chill and calm” parasympathetic nervous system. A change in appetite is one symptom of depression, and this study also indicates that infrared sauna use may impact hunger hormones in a positive way.
Another small study concluded that infrared sauna use among 38 obese individuals improved their quality of life (something that other research has shown is lower in folks with a higher BMI). In the study, participants sat in an infrared sauna for 15 minutes and rested in room-temperature air for 30 minutes twice a day for four consecutive days. After the four days, those taking infrared saunas reported less pain and discomfort in the short term as well as less anxiety and depression.

An infrared sauna is a warm, quiet space with nothing to distract you, which could also potentially be a factor in its therapeutic benefits, in addition to the actual infrared exposure. It can trigger your relaxation response to decrease stress, says Simms. One caveat, says Simms: You won’t get this benefit if you go in there and scroll social media or answer emails on your phone. As one review points out, sauna bathing might release endorphins, strongly support you to stop and practice mindfulness, reduce stress and improve relaxation, and can simply give you a break in your day for self-care that’s psychologically beneficial.

 “People come out feeling really energized. An infrared sauna session can be invigorating,” says Simms.

4. It May Help Decrease Discomfort in Inflammatory and Pain Conditions

A small amount of research has suggested that those with inflammatory conditions, such as rheumatoid arthritis, may benefit from infrared sauna therapy, which has been found to lessen pain and stiffness.

One of these studies concluded that people with rheumatoid arthritis and ankylosing spondylitis who used infrared therapy eight times over a four-week period had less pain, stiffness, and fatigue over the short term, though these differences were small.

In addition, one randomized controlled trial found that using a typical dry sauna for eight weeks helped people with chronic tension headaches reduce headache intensity by 44 percent.

 The authors theorized that some of the effect could be from the relaxation response, which may decrease activity of the sympathetic nervous system, responsible for the fight-or-flight response. Another trial with 46 participants found that people with a chronic pain disorder had improvements in mood and were more likely to return to work after practicing infrared sauna bathing.

Finally, a pilot study evaluated 10 people with chronic fatigue syndrome who sat in a far-infrared sauna for 15 minutes and then lay in a bed under a blanket for 30 minutes once a day, five days a week for four weeks and found that the therapy helped reduce pain after treatment and improved mood.

 The authors theorized that this therapy may have worked by reducing the oxidative stress that may play a role in symptoms (although they did not specifically test for this); the warmth was also likely relaxing, contributing to a boost in mood.
A few things to keep in mind: Little research has been done on this topic over the past two decades, the number of participants in each study has been small, and the studies generally have lacked control groups. If you have an inflammatory or pain condition and are interested in infrared therapy, talk to your doctor about adding it to your treatment protocol.

Who May Want to Try (and Avoid) Infrared Sauna Therapy

For the most part, infrared sauna therapy is safe.

 The research and studies reviewed above mostly say that people who are in “generally good health” will be okay in the dry heat. Even those who have stable heart disease can likely go for a sauna bath, but it’s always a good idea to get the okay from your professional healthcare provider first. If you’ve had a recent heart attack, uncontrolled hypertension, or certain heart conditions, sauna bathing may be dangerous. (Again, talk to your doctor.)

It is dangerous to consume alcohol in the sauna, however, as this can be taxing on your heart and can lead to accidental burns. In addition, other side effects tend to be mild and include feeling uncomfortable in the heat, light-headedness, and claustrophobia. You can always leave your session early if you do not feel well.

In addition, infrared light and heat do not lie on the part of the light spectrum that contains UV rays, says Simms, so it will not damage your skin like a tanning bed would.

 (Diagrams show the types of electromagnetic radiation and how they differ.)

People who are pregnant should avoid exposing their body to high temperatures and should therefore stay out of saunas.

 If you are breastfeeding, check with your ob-gyn or professional healthcare provider first.

Tips for Getting Started With Infrared Sauna Therapy — Plus What to Expect

Simms has some general guidance she gives those who’d like to try infrared sauna therapy. For specific guidance and balancing the risks and benefits, it’s best to discuss it with your primary health team.

1. Aim to Do Infrared Sauna Therapy Regularly

The benefits of infrared sauna don’t happen in a single session. (Research looked at multiple sessions done weekly over the course of several weeks or months.) One time will give you an indication of whether you like it, but going regularly and consistently is what’s needed for results, says Simms. She recommends scheduling two to three sessions per week for at least a month before assessing if you find it enjoyable and helpful to your health and wellness routine.

2. Schedule It Before Exercise

Though this type of sauna therapy can deliver moderate results similar to exercise, it’s not the most effective form of physical activity, as it does not increase respiratory rates or improve heart function the way moderate-intensity exercise does, notes a small study on 10 women.

 But infrared sauna use does literally warm your body. So one great use for infrared is as a warmup before a workout. “It’s like walking before a run,” Simms says.

3. Drink Up Before Infrared Sauna Therapy

Stay hydrated by drinking water or an electrolyte beverage before, during, and after your session, recommends Simms.

4. Consider Leaving Clothes Behind (if You’re Comfortable)

The idea is for the infrared light to penetrate your skin, so the more skin exposed the better, says Simms. If you feel comfortable, you can go fully unclothed and sit on a towel. If not, you’ll still get the benefits. Your comfort is most important (otherwise you might not want to go back).

5. Put Your Phone Away

If you’re one to check your email in any circumstance, including in an infrared sauna, leave your phone outside. Why? You may be able to get more of the stress-busting benefits of the therapy. Research shows that people who limit their email use have lower daily stress, which improves mood.

 Instead of “making the most of your time,” try to sit quietly and breathe deeply, says Simms.

6. Try to Enjoy the Sweat

When you first start infrared sauna therapy, it might take a while for you to start sweating. After a few sessions, you will start to sweat more easily as your body becomes more acclimated to the heat, says Simms. (When the body is heat acclimated, it starts to sweat sooner and more profusely when heated, since sweat is a cooldown response.)

Bottom Line on Infrared Sauna Therapy

Infrared sauna therapy can be relaxing and help reduce stress, and it may deliver other benefits for your heart, exercise recovery, and reduced pain. “Infrared saunas are growing in popularity. While more research is needed, infrared sauna can be a useful part of a wellness strategy that includes exercise, good nutrition, stress management, and healthy sleep,” says Ring.

Resources We Trust

The North American Sauna Society: Sauna Experience

Resources for Infrared Sauna Therapy

Best Podcasts

Summit for Wellness Podcast With Bryan Carroll

This podcast dives into the different wavelengths of light and the science behind how infrared light acts on your cells and focuses on the specific benefits of near-infrared saunas.

Best Practitioner Directories

The Institute for Functional Medicine

Their “Find a Practitioner” tool can help you locate a doctor who practices functional medicine if you’re interested in whether or how therapies like infrared sauna can treat your health condition. Seeking this second opinion can be extremely helpful if your current provider is not comfortable with complementary medicine.

University of Arizona Andrew Weil Center for Integrative Medicine

The center offers a directory of practitioners who have completed their Fellowship in Integrative Medicine or Integrative Health and Lifestyle programs. These healthcare practitioners can be found throughout the country. You can also search by specialty.

Best Books

The Finnish Way: Finding Courage, Wellness, and Happiness Through the Power of Sisu

This book, by Katja Pantzar, is a general look into Finnish wellness practices, which include saunas, as a tool to promote overall happiness and well-being. You can use this read as a jumping-off point to develop other habits that bring you joy and a sense of relaxation and balance.

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Justin Laube, MD, is a board-certified integrative and internal medicine physician, a teacher, and a consultant with extensive expertise in integrative health, medical education, and trauma healing.

He graduated with a bachelor's in biology from the University of Wisconsin and a medical degree from the University of Minnesota Medical School. During medical school, he completed a graduate certificate in integrative therapies and healing practices through the Earl E. Bakken Center for Spirituality & Healing. He completed his three-year residency training in internal medicine at the University of California in Los Angeles on the primary care track and a two-year fellowship in integrative East-West primary care at the UCLA Health Center for East-West Medicine.

He is currently taking a multiyear personal and professional sabbatical to explore the relationship between childhood trauma, disease, and the processes of healing. He is developing a clinical practice for patients with complex trauma, as well as for others going through significant life transitions. He is working on a book distilling the insights from his sabbatical, teaching, and leading retreats on trauma, integrative health, mindfulness, and well-being for health professionals, students, and the community.

Previously, Dr. Laube was an assistant clinical professor at the UCLA Health Center for East-West Medicine and the David Geffen School of Medicine at UCLA, where he provided primary care and integrative East-West medical consultations. As part of the faculty, he completed a medical education fellowship and received a certificate in innovation in curriculum design and evaluation. He was the fellowship director at the Center for East-West Medicine and led courses for physician fellows, residents, and medical students.

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