Infrared Sauna Benefits: What the Science Says

How Infrared Saunas Differ from Traditional Saunas

Traditional saunas heat the air around you to temperatures between 70 and 100 degrees Celsius, which in turn heats your body. Infrared saunas use infrared light panels to directly heat your body without significantly raising the air temperature. The result is that infrared saunas operate at lower ambient temperatures (typically 45 to 60 degrees Celsius) while still producing a deep, satisfying sweat.

This lower air temperature makes infrared saunas more accessible for people who find traditional saunas uncomfortably hot or who have difficulty breathing in very hot, dry air. You still sweat profusely, but the experience feels gentler. Sessions typically last 30 to 45 minutes, compared to 10 to 20 minutes in a traditional sauna.

Infrared light penetrates the skin more deeply than convection heat, reaching up to 4 centimeters into tissue. This deeper penetration is what proponents claim delivers enhanced benefits for pain relief, detoxification, and cardiovascular health.

Researched Health Benefits

Pain relief is one of the most well supported benefits. Studies have shown that infrared sauna use can reduce pain in conditions like rheumatoid arthritis, fibromyalgia, and chronic lower back pain. A Japanese study published in Internal Medicine found that chronic fatigue syndrome patients experienced significant improvement after infrared sauna therapy.

Cardiovascular benefits are also promising. Research published in the Journal of the American College of Cardiology found that infrared sauna sessions improved blood vessel function in patients with heart failure. Regular use has been associated with lower blood pressure and improved circulation.

Other potential benefits include improved skin clarity (through increased blood flow and sweating), reduced muscle soreness after exercise, and improved mood. Some studies suggest benefits for sleep quality, though more research is needed. It is important to note that while the evidence is encouraging, infrared sauna therapy should complement, not replace, conventional medical treatment.

What to Expect at Your First Infrared Sauna Session

Hydrate well before your session. The sweating is significant, so drink at least 500 millilitres of water in the hour before you go. Wear comfortable, lightweight clothing or a towel. Most infrared sauna facilities provide towels and a private or semi private space.

Start with a 20 to 30 minute session if it is your first time and work up to 45 minutes as your body acclimates. You should feel warm and sweaty but never dizzy or faint. If you feel uncomfortable at any point, step out. After your session, drink plenty of water and take a cool shower. Many spas offer infrared saunas as part of their facility access. Through Voltage Leads, you can visit a participating partner spa and earn a $50 Virtual Prepaid Mastercard® after verification. Subject to partner participation, verification, and terms.