6 Possible Benefits of Infrared Saunas

Let’s get one thing straight: Infrared saunas are definitely “cooler” than the steam-filled sweat boxes of centuries past.

That’s because infrared saunas use infrared light to provide therapeutic warmth instead of relying on superheated air or steam. This process allows infrared saunas to operate at lower temperatures than traditional saunas.

But can you expect similar results? Let’s get a heat check from functional medicine specialist Melissa Young, MD.

What are infrared saunas?

Infrared saunas offer a modern, plug-it-in twist on an age-old wellness ritual. As the name suggests, infrared saunas use infrared lamps or panels to generate radiant heat. Instead of mainly heating the air around you, they warm your body more directly.

Traditional saunas crank up the air temperature within the entire sauna using a wood-burning, gas or electric heater. This warms you mostly through hot air.

The two approaches register vastly different readings on thermometers.

• Infrared saunas operate at 110 and 135 degrees Fahrenheit (43 to 57 degrees Celsius)
• Traditional saunas run between 150 and 195 degrees F (66 to 91 C)

“They’ll both make you sweat, but infrared saunas tend to be gentler and more comfortable,” says Dr. Young. “You can get similar effects from each of them. Hotter doesn’t necessarily mean better.”

Infrared sauna health benefits

So, why should you lounge under infrared lamps? There are numerous potential health perks, many of which appear to mirror the benefits of traditional saunas.

Here are a few reasons to get sweaty under the lights.

Heart health

Within minutes of sitting in an infrared sauna, your body’s natural heat response begins. Beads of sweat appear on your skin. Your blood vessels widen to increase blood flow. Your heart rate ticks up.

“It’s similar to the physiological effects of exercise,” explains Dr. Young. “Kind of think of it like passive cardio.”

But while some studies suggest sauna use may support cardiovascular function, more research is needed — especially on infrared saunas — to know whether it directly improves heart health.

Also, don’t assume that a sauna session is a substitute for a workout. It’s not.

Soothing sore muscles

The increased circulation that comes with heat exposure in an infrared sauna may help ease muscle soreness after physical activity. That added blood flow helps deliver oxygen and nutrients to tired muscles.

“Some people find it helps with post-workout soreness,” says Dr. Young.

Pain relief

Some research suggests that infrared sauna therapy might help relieve certain types of chronic pain, though many of the studies are small and additional review is needed to confirm these claims.

“The combination of warmth and relaxation may help some people manage their chronic pain,” says Dr. Young.

Relaxation

Warming your body may warm your soul, too. Many people find saunas relaxing, and some research suggests it may help reduce stress, improve mood and support overall well-being. Think of it as a quiet reset in a warm setting.

“Just setting aside time for yourself and some self-care can be incredibly valuable in our stressful world,” notes Dr. Young. “Add in the environment of an infrared sauna, and you get something that can be both physically and mentally relaxing.”

Better sleep

Sleep and body temperature are connected. As bedtime approaches, your core body temperature naturally starts to drop. This cooling is part of the process your body uses to prepare for sleep.

An infrared sauna may support that wind-down in a roundabout way to help you catch ZZZs, particularly if done in the hours before bedtime.

“Your body naturally cools down after using an infrared sauna,” explains Dr. Young. “When used before bed, this cooling process may support your body’s natural temperature drop and promote better sleep.”

Melting away stress during a sauna session may help the process, too, but more research is needed to understand exactly how saunas might improve sleep.

Fighting off illness

Studies show that frequent sauna sessions may boost your immune system, which puts your body in a better position to fight off illness, infections and general cold and flu season crud.

But the benefits might go beyond that, too. Regularly sitting in an infrared sauna can also help reduce oxidative stress in your body, which may help limit your risk of various diseases.

Bottom line? “The more you take care of your body, the better it can take care of you,” says Dr. Young.

Risks of infrared saunas

Sauna use is viewed as safe, but heat exposure brings some risk. Be aware of the potential for dehydration, says Dr. Young. If you suddenly feel dizzy or nauseated, get out of the sauna immediately.

You also may want to avoid using infrared saunas in certain situations, including if:

• You have multiple sclerosis (MS). Many people with MS are sensitive to heat, and a sauna session may temporarily worsen symptoms. “Saunas should be used cautiously if you have MS and avoided if they trigger problems,” states Dr. Young.
• You’re pregnant. Sauna use, especially early in pregnancy, can be harmful to the fetus and may cause congenital disabilities, according to the American College of Obstetricians and Gynecologists.
• You’re trying to conceive. Research suggests that prolonged heat exposure can temporarily reduce sperm count and sperm health in men. “If you’re looking to start a family, it’s probably best to avoid saunas during that time,” says Dr. Young.
• You’re sick. Don’t expect to sweat out a fever or an infectious illness like the flu. Sitting in the heat stresses your body as it’s working to recover, which may make you feel worse.

If you have any pre-existing medical conditions, check with your healthcare provider before starting an infrared sauna routine.

Tips for using infrared saunas

If you want to give an infrared sauna a try, Dr. Young offers these recommendations:

• Start low and slow. Dial down the temperature and keep your sessions short when you begin using an infrared sauna. “Start at something like 110 degrees for five to 10 minutes,” advises Dr. Young. “See how you feel, then build from there.”
• Limit your time. Even if you’re an experienced sauna user, keep sessions to a reasonable length — think 20 to 30 minutes —to avoid putting too much stress on your body.
• Stay hydrated. The sweat that pours out during a sauna session can lower your body’s fluid levels. “Bring water in with you,” says Dr. Young. Sports drinks with electrolytes may also be a good option. Avoid drinking alcohol when using a sauna.
• Rinse off afterward. A shower after your sauna can wash away sweat and help you cool down comfortably. (You’ll smell better, too.)

“So many people are looking for ways to improve their health, and infrared saunas can be a complementary piece for your wellness program,” says Dr. Young. “I have many patients who do it and see benefit — so if you’re interested, it may be worth trying.”