If the idea of sitting in a room designed to make you sweat sounds unappealing, the numerous health benefits of sauna therapy might change your perspective. Traditional saunas have been used for thousands of years, with roots tracing back to the Stone Age. However, the growing evidence supporting the health benefits of infrared saunas has pushed them into the mainstream. Infrared saunas not only offer many of the same benefits as traditional saunas, but are often more convenient and accessible. (1)
Unlike traditional saunas that heat the air around you, infrared saunas use infrared light to penetrate the skin directly. (2) Dr. Jonathan Leary, DC, Founder and CEO of Remedy Place, explains: “Infrared saunas penetrate deep into your muscles and tissues by using a special infrared light that warms your body directly.” According to Leary, this direct heat effect provides a range of potential health benefits, from improved cardiovascular and immune function to healthier skin and better sleep. (3) Available in both commercial and home models, infrared saunas are becoming a staple in many people’s wellness routines.
This article highlights eight potential health benefits of infrared sauna therapy, backed by emerging research and expert insights. Read on to learn more about the benefits of infrared saunas, how to enjoy them, and how regular sauna use may improve your overall health and well-being.
Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.
What is an infrared sauna?
An infrared sauna is a modern take on the traditional Finnish sauna, designed to offer deeper and more targeted therapeutic benefits. Unlike conventional home saunas that rely on higher temperatures to warm the air, infrared saunas use infrared light to heat your body directly. (4) This method allows the heat to penetrate the skin more effectively, reaching deeper tissues and providing a milder yet more efficient heating experience. (4)
The technology behind infrared saunas is rooted in the science of light therapy. Infrared light, which is invisible to the human eye, is a type of electromagnetic radiation with wavelengths longer than visible light but shorter than microwaves. According to Leary, “This gentle, soothing heat helps improve circulation, relax muscles, and enhance your health without making the air around you too hot.”
Typically, the ambient temperature in an infrared sauna is lower than in a traditional sauna (120°F to 140°F or 50°C to 60°C, vs just under 200°F or 70°C to 90°C), making it more comfortable for those who find high heat levels challenging. (4) “It’s a great way to ease into a relaxing session while still getting the benefits of deep warmth,“ adds Leary.
As the popularity of infrared saunas grows, so does the body of research supporting their potential health benefits. After regular sessions, users often report feeling relaxed, rejuvenated, and even relieved from chronic conditions. The unique combination of comfort, convenience, and therapeutic advantages makes infrared saunas a great option for those seeking to enhance their overall well-being.
“Sauna bathing is not a new practice, though it’s become more popular recently in the U.S. The challenge is still accessibility to saunas, which is where infrared saunas may be more accessible from a space and cost perspective—as long as the data is consistent with those that have been published around other types of saunas,” adds Chris Mohr, Ph.D., RD. “And so far, we are seeing that the outcomes align pretty nicely.”
Types of infrared saunas
Infrared saunas can come in several forms, distinguished by the wavelength of infrared light, size, cost, and other factors. It’s important to know the therapeutic distinctions between these differences when choosing which type of infrared sauna may be best for you.
Infrared sauna wavelengths
There are three types of wavelengths used in infrared sauna: near, mid, and far infrared. These different wavelengths penetrate the body at varying depths, offering distinct benefits tailored to specific health goals. (5)
- Near-infrared saunas: Near-infrared (NIR) saunas use shorter wavelengths that penetrate just below the surface of the skin. These saunas are particularly effective for promoting skin health, improving wound healing, and stimulating collagen production. NIR saunas are often used for targeted therapies, including reducing fine lines and wrinkles, as the light’s effects are more concentrated on the outer layers of the body. (6)
- Mid-infrared saunas: Mid-infrared (MIR) saunas penetrate deeper into the body, reaching muscles and joints. This makes them ideal for pain relief, enhancing circulation, and improving muscle recovery. Athletes or individuals with chronic pain conditions may find mid-infrared saunas especially beneficial, as the heat can help reduce inflammation and promote faster healing. (7)
- Far-infrared saunas: Far-infrared (FIR) saunas offer the deepest penetration, targeting tissues, organs, and even promoting detoxification at the cellular level. FIR saunas are known for their ability to induce a deep sweat at lower temperatures than traditional saunas, which helps the body eliminate toxins more effectively. They are also praised for improving cardiovascular health, aiding in weight loss, and supporting overall metabolic function. (7)
Some infrared saunas combine these wavelengths to offer a full-spectrum experience, delivering near, mid, and far-infrared benefits in a single session. This versatility allows users to customize their sauna experience based on their specific wellness needs, whether they’re focused on skin rejuvenation, pain relief, or detoxification.
“There is not a lot of consistent data comparing the different lengths of wavelengths; it’s also a challenge setting up proper studies since a control group, or placebo, would be noticeably missing a treatment since the heat is experienced by the user. That said, the research that has been conducted on infrared saunas is certainly promising and exciting as it continues to emerge,” Mohr adds.
Portable infrared saunas
When most people think of a sauna, they usually picture a standalone room that accommodates one or more individuals. However, sauna technology has advanced, allowing for a wide range of sauna models that vary in size, shape, style, and cost, including portable saunas. Whether you’re looking for a sauna tent, a sauna dome for home use, or a full-standing wood sauna room, the choices are vast. Remember that each type of infrared sauna comes with its own pros and cons, so it’s important to consider your priorities when selecting the right infrared sauna for you.
Infrared vs traditional sauna
A sauna is a small, enclosed room or space designed to heat to high temperatures that induce sweating. (3) How that heat is created can vary. Infrared saunas and traditional Finnish saunas may appear similar but differ in how they heat the body. Infrared saunas use heaters that emit infrared light, which directly warms the body’s tissues while minimally affecting the surrounding air temperature. On the other hand, Finnish saunas rely on a wood-burning stove or electric heater to heat the air within the sauna room, which warms the body and the space but requires higher temperatures to do so.
Due to the differences in usage between traditional and infrared sauna heating systems, Leary recommends different heating systems. “For a traditional sauna, a 15 to 20 minute timeframe is a sweet spot that allows most individuals to reap the substantial benefits of sauna use, such as relaxation, improved circulation, and detoxification, without overexerting the body,” he says. Meanwhile, for the infrared sauna, he says that the goal should last 30-45 minutes depending on heat tolerance and comfort level.
Benefits of infrared saunas
A growing body of evidence suggests that regular sauna use may have many health benefits, though more research is needed to confirm these effects. Most research has focused on traditional sauna use, not infrared saunas. That said, new studies continue to emerge and show promise that all types of saunas may exert similar benefits. (8, 9) Despite the lack of concrete evidence on some of these positive benefits, sauna users widely report them, and they are a significant factor in how and why saunas continue to be used widely today.
Here are eight of the most commonly reported benefits of infrared sauna therapy:
1. Improved relaxation
Relaxation may be the most sought-after effect of sauna therapy. Saunas promote relaxation through heat exposure, muscle relaxation, and stress reduction. The high temperatures in a sauna cause your body to release endorphins, natural chemicals that enhance mood and create a sense of well-being. (4) As your body heats up, your muscles relax, helping to relieve tension and reduce muscle soreness. This physical relaxation can also lead to a calming effect on the mind.
Additionally, the sauna environment is calming in and of itself. Quiet, warm, and free from distractions, relaxing in a sauna can encourage mental relaxation. But Leary reminds sauna users that a sauna doesn’t have to be enjoyed alone. “Sauna use, when practiced responsibly, can be an excellent tool for relaxation, detoxification, and even social wellness,” he explains. “It’s about creating an environment that supports physical health and allows social connections.”
Regardless of how you enjoy it, the overall experience of a sauna session can help reduce stress levels and promote a deeper sense of calm.
2. Improved sleep
In a world full of sleep-deprived, anxious people, any wellness practice promoting improved sleep is worth trying. Robert Graham, MD, doctor and co-founder of FRESH Medicine, says, “Although the data may be limited, studies have alluded to the health benefits of infrared saunas for not only inducing relaxation but also sleep.”
According to Graham, studies suggest that heat exposure may boost melatonin production, a sleep-inducing hormone. One study cited an improvement in sleep lasting two nights after using a sauna. (10)
3. Reduced joint and muscular pain
Whether you’re an athlete looking for new recovery options or someone living with chronic pain, a sauna may be an effective tool in reducing joint and muscle pain. (3) According to Leary, sauna therapy may significantly reduce pain and stiffness associated with chronic conditions like rheumatoid arthritis and fibromyalgia. As discussed earlier, the heat produced by an infrared sauna can directly heat the body, causing the muscles to relax. This, in turn, leads to a reduction in tension in the body, which many claim helps reduce muscle and joint pain. It may be particularly beneficial for those with arthritis. (3)
4. Improved cardiovascular function
“Regular sauna use is associated with a significant reduction in both systolic and diastolic blood pressure, benefiting individuals with hypertension,” says Leary. According to some studies, infrared sauna use may improve cardiovascular function by enhancing circulation, reducing blood pressure, and promoting better heart health. (11) The heat from the infrared light causes the blood vessels to dilate, which increases blood flow and improves circulation. This effect has been said to mimic the benefits of moderate exercise, as the heart rate increases to pump more blood, delivering oxygen and nutrients more efficiently throughout the body. (11)
Additionally, regular use of an infrared sauna may help acutely lower blood pressure. (11) The improved circulation and increased heart rate work together to reduce the workload on the heart, potentially leading to long-term cardiovascular benefits. As Leary mentioned, the deep-penetrating heat also promotes relaxation, which can reduce stress levels—a significant factor in heart health.
Overall, together, these effects may contribute to enhanced cardiovascular function and a reduced risk of heart-related mortality rates. (11)
If you’re interested in monitoring your blood pressure, check out our best blood pressure monitor recommendations.
5. Detoxification
A recent study on the cardiometabolic effects of sauna use on people in high-stress occupations showed that a single sauna session can help with the removal of some metabolic waste by-products (e.g., carbon dioxide and sodium). (11) Furthermore, sweating caused by the infrared sauna heat is believed to remove toxins and heavy metals from the body by flushing out impurities. (4)
Leary adds, “Sweating is one of the body’s natural ways to eliminate toxins, and infrared saunas can kickstart this process.” Specifically, he explains, “Sweating in saunas helps eliminate toxins such as lead and mercury from the body, promoting a natural detoxification process.”
6. Improved skin health
Saunas can promote improved skin health through several mechanisms related to heat exposure and sweating. “The heat and sweating in saunas open up pores, expelling dirt and dead skin cells,” says Leary.
In addition, the improved circulation and sweating can stimulate the production of collagen, a protein that is essential for maintaining skin elasticity and firmness. (12) Leary adds that it also helps with skin rejuvenation. Over time, this boost in collagen production can help reduce the appearance of fine lines and wrinkles, leading to smoother, more youthful-looking skin.
7. Weight loss
Some manufacturers of infrared saunas have reported therapeutic effects of regular sauna use can include weight loss, but more research is needed to confirm this claim. (7) While sauna use may help with weight loss, this is likely temporary and due to the effect of sweating and the loss of water weight. Whether or not losing weight—and using a sauna to help do it—is appropriate for you should be discussed with your doctor.
“Weight loss and weight loss maintenance requires a lot more than sitting in a sauna. My Ph.D. research focused on the behavioral treatment for overweight and obesity, and along with a balanced diet, daily movement and exercise, and quality sleep, there was never a mention of sauna use as a long term weight loss solution,” says Mohr. “This isn’t discounting sauna use, but not for this outcome—water weight is not fat loss.”
8. Improved mental health
According to one study, regular infrared sauna users found that this wellness ritual contributes to improvements in their mental health. (13) Leary says that sauna use is great for those wanting stress recovery and balance. “The heat activates proteins that help your body recover from stress and maintain balance, helping you to achieve mental clarity and lightness,” he says.
Are infrared saunas safe?
Yes, infrared saunas are generally safe for most people when used correctly. However, individuals with certain medical conditions—such as cardiovascular issues, low blood pressure, multiple sclerosis, or pregnancy—should consult a healthcare professional before using one. (8) It’s also crucial to follow manufacturer guidelines and limit session duration to avoid the risks of overheating or dehydration.
“While no significant harmful effects have been reported with infrared saunas,” says Graham, “it’s still important to discuss whether sauna therapy is appropriate for you with your healthcare provider.” Older adults, in particular, should exercise caution with sauna use, as the ability to regulate body temperature can become less effective with age.
Do infrared saunas help with weight loss?
As mentioned above, it is possible that regular use of infrared saunas may help with weight loss in conjunction with validated weight loss practices, like diet and exercise, and may support some of the health outcomes. Sauna use itself can only support weight loss due to the fluid losses through sweating, which is not a long term solution. The scientific evidence to support this claim is minimal. If you are looking to lose weight, it is best to discuss the most effective and healthy strategies with your doctor.
What should you look for when purchasing an infrared sauna?
When purchasing an infrared sauna, you’re going to want to consider a number of factors that will determine which one is right for you and your home needs. Here are some of the factors to consider:
- Budget: Infrared saunas can cost anywhere from $1,000 to $5,000 or more. It’s important to determine how much you can afford to spend on a sauna before beginning your search. Determine your spending range, as prices vary widely, and keep in mind that additional related costs such as maintenance and higher electricity bills may factor into your decision.
- Size: Infrared saunas can come in different sizes, from compact, portable models or larger, permanent installations. When purchasing a home infrared sauna, consider who will be using the sauna, how many people you’d like to fit inside (one or more) and whether or not you would like to be able to store it out of sight.
- Functionality: As discussed, there are various types of infrared saunas. Consider the type of infrared wavelengths (near-, mid-, or far-infrared) and their specific benefits when selecting the sauna that is ideal for you.
- Materials: While infrared saunas use light to create heat, the actual sauna can be constructed from a variety of materials. Make sure you look for high-quality materials that are non-toxic, easy to clean and maintain, and safe to use. Some wood, for example, will have more of a scent than others. Some will be more appropriate as outdoor saunas.
- Ease of assembly: Most home saunas will arrive at your home disassembled. Consider how easy it is to set up the sauna, how many people you might need, how large the pieces or parts are, and what you’re willing to spend to make your life easier. Many sauna companies offer the option of helping with assembly for an additional cost.
- Maintenance requirements: As with any large piece of equipment, maintenance and upkeep are important factors in determining the longevity of your purchase. Factor into your decision the recommended upkeep needed to keep the sauna in good condition, and how much time, energy, and money that will require.
- Extra features: As you begin your sauna research, you’ll learn that there are many different features to choose from. Some saunas come with certain features already installed, while others provide them at an added cost. Look at all the features that are available, and determine which ones are necessary to you, and which aren’t. Some examples of sauna features include chromotherapy lights, Bluetooth speakers, built-in benches, or advanced controls.
- Warranty and customer service: Always check the warranty when making a large purchase, as some might have a one-year warranty while others have a lifetime warranty. And keep in mind that the warranty might vary for different parts of the sauna. Also, always look at reviews and consider a preliminary phone call to ask questions so you get a better sense of the quality of customer support available.
FAQs
How much do infrared saunas cost?
Infrared saunas vary in cost depending on size, materials, and additional features. Basic portable models start around $1,000 to $2,000, making them accessible for home use. Mid-range options, which often include better materials and more space, range from $2,500 to $5,000. High-end infrared saunas, including luxury features like advanced control panels, custom wood finishes, and multi-spectrum infrared heaters, can exceed $10,000. Installation and maintenance costs can also add to the overall expense, especially for larger, more permanent setups.
Should you use a sauna every day?
Using a sauna daily can benefit many people, offering relaxation, improved circulation, and other health benefits. However, daily use may not be suitable for everyone. Leary advises sauna bathing around two to three times a week. “This frequency strikes a balance, offering significant health benefits without overdoing it.” For those looking for more frequent sauna use, he notes that doing it four to five times per week doesn’t hurt. It’s important to listen to your body and consider factors like your health condition, hydration levels, and how you feel after each session.
Leary reminds sauna bathers that not everyone will respond to the heat the same way. “It’s crucial to remember that every individual’s response to heat can vary.” He advises sauna bathers to listen to their bodies and adjust the temperature, duration, and frequency of their sessions accordingly.
Those with certain medical conditions, such as cardiovascular issues or low blood pressure, should consult a healthcare professional before using a sauna daily. Moderation and proper hydration are key to safe sauna use.
Our experts
Christopher Mohr, Ph.D., RD
Dr. Chris Mohr is an internationally recognized subject matter expert and speaker and performance coach. Through his facilitation and online resources, he works closely with some of the largest corporations in the world including Deloitte, Delta Airlines, Johnson & Johnson and more to help busy executives all over the world, develop the energy to thrive personally and professionally.
Katrina Carter, PT, DPT, FNS
Dr. Carter has been an outpatient physical therapist since 2012 with a passion for wellness and educating patients on proper nutrition for healing. She has a bachelors in nutrition from UConn and a doctorate in physical therapy from Seton Hall. She enjoys dance, fitness, baking, and traveling the world.
Joana Neziri, M.S., NASM CPT
Joana is a writer, editor, and content strategist focusing on nutrition, fitness, and all things health. After earning a master’s degree in business from the University of North Florida, she began a career in research and digital marketing.
Jessica Coulon
Jessica is a contributing editor and writer who specializes in fitness, health, nutrition, and science content. Previously, she was an editor for Popular Mechanics and Bicycling, where she covered pro cycling news, wrote how-to guides, and tested all the latest and greatest bike gear. She was also a regular shoe tester and contributor for Runner’s World. You can often find her skiing or riding her mountain bike, and racing with the F1RE female enduro team.
Kelly Uhler
Kelly has a multifaceted background in elder care, health care, and copywriting. She has worked for organizations such as A Place For Mom and Homecare.com, which gave her the opportunity to work closely with families, providing reliable information to help them make informed decisions about their loved one’s health, safety, and quality of life.
Rachel Tavel, PT, DPT, CSCS
Fortune Recommends Writer
About Author
Rachel Tavel is a Doctor of Physical Therapy, Certified Strength and Conditioning Specialist (National Strength and Conditioning Association), Forbes Health Advisory Board Member and writer. She earned her BA from Bowdoin College and her Doctor of Physical Therapy degree from New York University.