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23 Health Benefits of Infrared Sauna: Everything You Need To Know

Diving into the warm embrace of an infrared sauna is not just about indulging in a moment of tranquility; it’s a journey to enhance your well-being from the inside out. Let’s admit it, it just feel good.

As the glow of infrared lamps gently penetrates your body, a myriad of health benefits begin to unfold.

From the heart of wellness enthusiasts to those seeking relief from the strains of daily life, infrared saunas have emerged as a cornerstone of health and relaxation.

In this comprehensive guide, we’ll explore the top 23 health benefits of infrared sauna therapy, unraveling how these modern marvels of relaxation can support your heart health, manage blood pressure, and even offer comparisons with traditional saunas.

But that’s not all—we’ll also delve into the potential risks, who stands to gain the most, and how to safely incorporate infrared sauna sessions into your health regimen.

Join us on this enlightening journey to discover everything you need to know about the transformative power of infrared saunas.

I help people optimize their health – as I have my own – through using common sense to establish what we should eat, do and be. I’ve written plenty on what we should eat – eating organ meats is a great place.


  • Health Benefits:
    • Enhances heart health and lowers blood pressure.
    • Provides pain relief and aids in chronic condition management.
    • It supports weight loss and improves circulation.
    • Promotes detoxification and improves skin health.
    • Reduces stress and improves sleep quality.
    • Boosts immune system function.
  • Infrared Saunas vs. Traditional Saunas:
    • Use infrared light to directly heat the body.
    • Operate at lower temperatures for a comfortable experience.
    • Offer deep muscle relaxation and efficient detoxification
  • Potential Risks and Side Effects:
    • Risk of dehydration and overheating.
    • Possible interactions with certain medications.
    • Not recommended for pregnant women and those with specific heart conditions without consulting a healthcare provider.
  • Who Would Benefit:
    • Those seeking stress relief, chronic pain management, and overall health optimization.
    • Athletes and individuals looking for muscle recovery and performance enhancement.
    • Anyone interested in detoxification and skin health.
  • Usage Recommendations:
    • Start with shorter, less frequent sessions; gradually increase.
    • Stay hydrated before, during, and after sessions.
    • Listen to your body and cool down gradually.
    • Consult a healthcare provider before starting, especially if you have health conditions.

The Infrared Sauna Benefits

Embarking on the path of infrared sauna use unlocks a treasure of health benefits, each contributing to a better, more vibrant version of yourself. These benefits range from enhanced heart health to improved blood circulation, touching every aspect of your physical and mental well-being.

Let’s delve into all the infrared sauna benefits…

1. Heart Health

Infrared saunas are a gentle yet effective means to boost heart health and cardiovascular function.

Regular sessions can mimic the effects of cardiovascular exercise by increasing heart rate and promoting healthy blood flow, potentially lowering the risk of heart disease.

2. Blood Pressure

Using an infrared sauna can reduce blood pressure significantly. The warmth from the sauna encourages your blood vessels to expand, improving circulation and reducing the strain on your heart over time.

3. Pain Relief

Infrared sauna sessions can significantly reduce pain levels in individuals suffering from conditions such as arthritis, fibromyalgia, and muscle soreness. The deep heat helps to relax muscles and relieve tension, leading to a natural and effective form of pain management.

4. Weight Loss

Regular infrared sauna use can contribute to weight loss efforts by increasing heart rate and metabolic rate, simulating the effect of a moderate workout. This passive heating helps the body burn calories, supporting weight loss in conjunction with a healthy diet and regular exercise.

5. Improved Circulation

The heat from infrared saunas is shown to increase blood flow, enhancing circulation throughout the body. Improved circulation can accelerate recovery from injuries, reduce inflammation, and promote overall cardiovascular health.

6. Detoxification

Infrared saunas are known for their ability to promote sweating at a deeper level than traditional saunas, helping the body to eliminate toxins more effectively. This process supports liver and kidney function and contributes to a healthier immune system.

7. Skin Health

Regular use of an infrared sauna can have a positive effect on skin appearance by promoting detoxification, increasing circulation, and encouraging the production of collagen. These factors can lead to clearer, softer, and more youthful-looking skin and even improve skin tone.

I’ve written a whole article on the infrared sauna skin benefits – check it out.

8. Stress Reduction and Relaxation

The warmth and comfort of an infrared sauna provide a significant reduction in stress levels and negative mood. This relaxation effect can improve mood, reduce cortisol levels, and promote a sense of well-being and calmness.

9. Improved Sleep

The relaxing effect of infrared sauna sessions can also lead to better sleep patterns. By reducing stress and promoting muscle relaxation, individuals may find it easier to fall asleep and enjoy a deeper, more restful night’s sleep.

10. Enhanced Immune System

Regular infrared sauna use can boost the immune system by increasing the production of white blood cells. This can help the body fight off illnesses more effectively and maintain a state of general health and well-being.

11. Chronic Fatigue Syndrome Relief

For those suffering from chronic fatigue syndrome, infrared saunas can offer a reprieve from symptoms. The gentle heat helps to ease feelings of fatigue, improving energy levels and overall quality of life.

12. Rheumatoid Arthritis Improvement

Infrared sauna sessions have been shown to alleviate symptoms of rheumatoid arthritis, such as joint pain and stiffness. The deep penetrating heat can provide significant relief, improving flexibility and mobility.

13. Muscle Recovery

Infrared saunas aid in muscle recovery after intense physical activity by increasing blood circulation to tired muscles. This enhanced blood flow helps to deliver oxygen-rich blood to depleted & sore muscles, speeding up the recovery process and reducing muscle soreness.

14. Improved Joint Health

The deep heat provided by infrared saunas can improve joint health by reducing inflammation and stiffness. This is especially beneficial for individuals with conditions like osteoarthritis, providing a natural and soothing way to provide joint pain reduction.

15. Enhanced Respiratory Function

Infrared sauna use can help clear congestion and improve breathing by opening airways and reducing inflammation in the respiratory system. This benefit is particularly helpful for those with asthma, chronic bronchitis, or sinusitis.

16. Increased Energy Levels

Regular sessions in an infrared sauna can boost your energy levels. The deep heat stimulates your core body temperature, improving metabolic function and providing a natural boost in energy, helping you feel rejuvenated and more vigorous.

17. Reduced Risk of Chronic Diseases

Long-term use of infrared saunas may lower the risk of developing certain chronic diseases by reducing inflammation, improving heart health, and aiding in weight management. This preventative benefit contributes to a healthier, more balanced lifestyle.

18. Improved Mental Clarity and Focus

The relaxation and stress relief provided by infrared sauna sessions can lead to improved mental clarity and focus. By reducing stress hormones and promoting a sense of calm, users often report enhanced cognitive function and a clearer mind.

19. Lymphatic System Support

The sweating process during an infrared sauna session helps to stimulate the lymphatic system, which is responsible for removing waste and toxins from the body. This support can enhance the body’s detoxification processes and contribute to better health and vitality.

20. Reducing the Appearance of Cellulite

The increased circulation and deep heat from an infrared sauna can help break down cellulite’s fat deposits and promote smoother, more toned skin. This benefit, combined with weight loss and detoxification, can lead to a noticeable reduction in cellulite.

21. Boost in Collagen Production

Infrared sauna sessions can stimulate collagen production, leading to healthier, more elastic skin. This benefit is crucial for reducing wrinkles, improving skin firmness, and enhancing overall skin health, contributing to a more youthful appearance.

22. Enhanced Cardiovascular Performance

Infrared saunas can enhance cardiovascular performance by improving heart rate variability (HRV), a key indicator of heart health and stress levels. This benefit is akin to the effects of moderate exercise, supporting not only heart health but also endurance and stamina.

23. Neurological Disease Symptom Relief

Regular use of infrared saunas may offer relief from symptoms associated with neurological diseases such as Alzheimer’s and Parkinson’s. The deep heat helps improve circulation and reduce inflammation, which can have a positive impact on neurological health and potentially slow disease progression.

How Do Infrared Saunas Work?

Infrared saunas harness the power of the electromagnetic radiation spectrum, specifically the segment known as infrared light waves. Unlike traditional dry saunas, which heat the air around you to create warmth, infrared saunas use far infrared sauna technology to generate heat.

This involves FIR (far infrared) light, a type of light on the electromagnetic radiation spectrum that we experience as warmth, which is invisible to the naked eye.

The unique aspect of far infrared saunas is their ability to heat the body directly. Instead of warming the air, FIR light penetrates the skin, warming the body from the inside out.

This direct application of heat allows for a deeper warming effect at lower temperatures than those found in traditional saunas. It’s this direct heating method that underpins the benefits of an infrared sauna, such as deeper muscle relaxation, more efficient detoxification through sweat, and improved circulation.

In essence, far infrared saunas create heat that directly impacts the body, leveraging the natural properties of FIR light.

This technology provides a gentle yet effective means to harness the health benefits associated with sauna use, making it a popular choice for those seeking a soothing, therapeutic experience.

The Connection Between Sunlight and Infrared Saunas

The infrared heat we experience from sun exposure and that emitted by infrared saunas share a fundamental similarity: both sources provide the gentle warmth of infrared radiation, which penetrates the skin and warms our bodies from within.

This natural warmth promotes relaxation, enhances circulation, and stimulates detoxification through sweating.

While the sun emits a broad spectrum of electromagnetic radiation, including visible light and ultraviolet rays, infrared saunas specifically harness the beneficial infrared segment, providing a controlled, UV-free environment for experiencing these effects.

Thus, enjoying an infrared sauna can be likened to basking in the sun’s comforting warmth, minus the risk of skin damage from UV exposure, offering a safe and therapeutic way to absorb infrared’s healthful properties.

Infrared Sauna Therapy vs. Traditional Saunas

When weighing the benefits of infrared sauna therapy against traditional saunas, it’s crucial to understand the distinct differences that set them apart.

Both offer a relaxing experience and health benefits, but the way they deliver heat to the body diverges significantly, influencing their overall wellness impact.

Heating Method

Infrared saunas use infrared lamps to directly warm your body, penetrating more deeply into the skin.

A traditional sauna, on the other hand, heat the surrounding air around you, which then warms your body from the outside in.

This fundamental difference means infrared saunas operate at lower, more comfortable temperatures while still providing a deep, detoxifying sweat.

Efficiency and Comfort

Due to their heating mechanism, infrared saunas typically require less time to preheat and can operate at a lower temperature range (120°F – 140°F) compared to traditional saunas (150°F – 195°F).

This makes the infrared sauna experience more accessible, especially for those who might find the high temperatures of a traditional sauna uncomfortable or intolerable.

Health Benefits

While both sauna types promote relaxation, detoxification, and circulation, the benefits of an infrared sauna is particularly noted for its ability to offer deeper muscle relaxation and more efficient detoxification.

The direct heat penetration is believed to produce a more intense sweat at a cellular level, facilitating the removal of toxins more effectively.

Understanding these differences can help individuals choose the type of sauna experience that best suits their health goals and personal preferences, ensuring they gain the most benefit from their sauna sessions.

The Potential Risks and Side Effects of Infrared Saunas

While infrared saunas are celebrated for their myriad health benefits, it’s important to acknowledge and understand the potential risks and side effects associated with their use. Awareness and precaution can help you enjoy the wellness advantages safely.

Dehydration and Overheating

The most common risk of any sauna experience, including infrared, is dehydration. As your body sweats, it loses fluids, which can lead to dehydration if not adequately replaced.

Overheating or heat exhaustion is another risk, especially if you stay inside too long or the sauna is too hot for your comfort and health.

Medication Interactions

Certain medications can increase the risk of overheating or interfere with your body’s natural heat tolerance.

Before using an infrared sauna, check with your healthcare provider if your medications could pose a risk.


Pregnant women should avoid using infrared saunas, as the elevated body temperature can pose risks to the fetus, especially in the first trimester.

Heart Conditions

Individuals with heart conditions or high blood pressure should consult their healthcare provider before using an infrared sauna. The increased heat and stress on the cardiovascular system could potentially exacerbate certain conditions.

By being mindful of these potential risks and consulting with a healthcare provider when necessary, you can safely incorporate infrared sauna sessions into your wellness routine, maximizing the benefits while minimizing the risks.

Who Would Benefit From Infrared Saunas?

Infrared saunas are a versatile wellness tool that can offer benefits to a wide range of individuals.

Understanding who stands to gain the most can help tailor the experience to meet specific health goals and conditions from using a sauna regularly.

Those Seeking Stress Relief and Relaxation

Individuals looking to reduce stress and find a peaceful retreat from the demands of daily life will find solace in the calming warmth of an infrared sauna. The heat helps to relax muscles and ease tension, fostering a state of mental and physical relaxation.

People with Chronic Pain Conditions

For those managing chronic pain, including arthritis, fibromyalgia, and muscle soreness, the deep heat of an infrared sauna can provide significant relief, reducing pain and improving mobility.

Fitness Enthusiasts and Athletes

Athletes and anyone engaging in regular physical activity can benefit from infrared saunas for muscle recovery and performance enhancement.

The sauna aids in relaxing muscles, reducing soreness, and speeding up the recovery process.

Individuals Focused on Detoxification and Weight Loss

Infrared saunas are effective in promoting detoxification and can complement weight loss efforts. The intense sweating helps to flush out toxins, while the increased heart rate during sessions contributes to calorie burn.

Those with Certain Chronic Conditions

People with high blood pressure, poor circulation, or skin conditions like psoriasis may see improvements from regular sauna use.

However, it’s essential to consult with a healthcare provider to ensure it’s safe based on individual health conditions.

Anyone Looking to Optimize Their Health

Individuals aiming to enhance their overall health and well-being can find great value in incorporating infrared sauna sessions into their routine.

By improving circulation, boosting the immune system, and aiding in stress management, infrared saunas offer a comprehensive approach to health optimization.

This holistic tool supports not just physical health but also contributes to better mental and emotional balance, making it ideal for anyone seeking a multifaceted approach to wellness.

By catering to a broad spectrum of wellness needs, infrared saunas can be a valuable addition to many people’s health and wellness routines, offering both physical and mental benefits.

How to Use an Infrared Sauna

Using an infrared sauna is straightforward, but following some best practices can enhance your experience and maximize the health benefits.

  • Start Slow: Begin with shorter sessions at a lower temperature, gradually increasing both as your body adjusts. A good starting point is 10 to 15 minutes at around 100°F to 120°F, eventually working up to 20 to 30 minutes at higher temperatures if comfortable.
  • Stay Hydrated: It’s crucial to drink plenty of water before, during, and after your sauna session to replace fluids lost through sweating and prevent dehydration.
  • Listen to Your Body: Be attentive to how you feel during and after the sauna. If you experience dizziness, lightheadedness, or discomfort, exit the sauna and cool down.
  • Cool Down Gradually: Allow your body to cool down slowly after your session. Taking a cool shower can help remove sweat and toxins but avoid very cold showers immediately after.
  • Consult Your Healthcare Provider: Especially important for those with health conditions or who are pregnant, it’s wise to talk to a healthcare professional before beginning regular infrared sauna sessions to ensure it’s safe for you.

Adhering to these points will help you safely enjoy the benefits of infrared saunas, making them a positive addition to your health and wellness routine.


My philosophy in optimizing health is to put common knowledge to one side and use common sense to figure out what’s best for us as humans.

For example, the vast majority of the food that’s available to us today was not available 100, 1000, and 10,000 years ago and beyond. So, what would have been available for our ancestors to eat?

The answer to this question is what we’ve been eating for hundreds of thousands of years and what our bodies are designed to eat.

Eating this food and cutting out all the other crap will dramatically improve your health. It doesn’t take a doctor, or nutritionist to tell you this, it’s common sense.

So why then am I promoting infrared sauna treatments which are not something our ancestors would have done?

Except as mentioned above, the infrared rays emitted from infrared saunas are similar to those we get naturally from sun exposure.

And, what’s one of the things our ancestors would have been more exposed to more than the average human these days with most of us cooped up indoors?

Yep, common sense.

There’s evidence and studies on sauna bathing that prove the health benefits of infrared sauna with minimal downside or risks.

Infrared saunas offer a world of health benefits, from improving heart health and blood pressure to aiding in weight loss, detoxification, and stress relief.

Unlike traditional saunas, they use infrared lamps to directly warm the body, allowing for a deeper penetration of heat at more comfortable temperatures.

This modern approach to wellness can cater to a wide audience, including those dealing with chronic pain, athletes looking for improved recovery, and individuals simply seeking a relaxing escape for mental health improvement.

However, it’s important to approach infrared sauna use with knowledge and caution. Understanding potential risks and how to use these saunas effectively ensures that you can enjoy all the benefits without adverse effects.

Staying hydrated, listening to your body, and consulting with a healthcare provider are key steps to safely integrating infrared sauna sessions into your wellness routine.

Whether you’re exploring ways to enhance your physical health, seeking relief from chronic conditions, or just in need of some relaxation and stress management, infrared saunas could be a valuable addition to your wellness journey.

If you’re ready to embrace the warmth and wellness benefits of infrared sauna therapy, start your journey today and feel the transformative effects on your health and well-being.

If you’re interested in finding out other ways to optimize your health, I’ve written plenty about what we should eat and non-toxic skincare… happy delving!

That’s it… have a healthy day!


What does infrared sauna do for your body?

Infrared saunas deeply penetrate the skin, promoting relaxation, detoxification, improving circulation, aiding in muscle recovery, and enhancing overall health by stimulating sweat production and increasing heart rate.

How often should you use infrared sauna?

It’s recommended to start with 3-4 sessions per week, gradually adjusting based on personal comfort and health goals. Always listen to your body’s response.

How long does it take to see benefits of infrared sauna?

Some immediate benefits like relaxation and muscle relief can be felt right away, while others, such as improved skin condition and weight loss, may take a few weeks of regular use to become noticeable.

Can infrared sauna burn belly fat?

While an infrared sauna can support weight loss efforts by increasing metabolism and calorie burn, it’s not a direct solution for burning belly fat. A healthy diet and regular exercise are essential for targeted fat loss.

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