Six physical and mental health benefits of infrared sauna

Medically reviewed by Jonathan Valdez, RDN, CDCES, CPT

People have been sweating for health and wellness for centuries. In fact, using sweat lodges for health and spiritual cleansing dates back to 250 A.D. to 900 A.D. in some cultures.1 And many Asian and European countries have their versions of heated ritual bathing.

Turkish baths, Slavic banyas, Finnish saunas, and more have been used throughout history to achieve a sense of internal purification and physical refreshment. Today, you can sweat it out in a steam or dry heat-based sauna at your local gym or even in your home.

Recently, though, this wellness trend is making the heated experience even more appealing. The infrared sauna, which isn’t as hot as a traditional sauna, uses a different heating mechanism that many people find enjoyable. But is an infrared sauna worth the investment? Below we take a look at what sets these saunas apart and what research has to say about their benefits.

What Is an Infrared Sauna?

Much like a traditional sauna, an infrared sauna is a dedicated space where you can get yourself nice and hot. In a spa, gym, or home setting, this space can be as large as an entire room or as small as a phone booth. While some infrared saunas can accommodate multiple people, others are intended to house a single user at a time.

If you’ve always found saunas a bit too blistering for comfort, an infrared sauna may be a better choice. Though an infrared sauna can get you pleasantly toasty, it doesn’t reach the extremely high temperatures of a traditional steam-based or dry-heat sauna.

Typically, the infrared version can get up to 140 degrees Fahrenheit instead of the max 212 degrees Fahrenheit of a traditional sauna. Some users say this lower temperature makes infrared bathing a more comfortable experience—but still causes the sweating needed for relaxation and detoxification.

How Do Infrared Saunas Work?

Don’t worry, an infrared sauna won’t be firing harmful laser beams at your towel-clad body. Despite its space-age-sounding name, “infrared” merely refers to the way this sauna uses light (not steam or dry heat) to create warmth.

Unlike a traditional sauna, in which your body takes in heat from the air around you, an infrared sauna targets your body tissue directly, warming it with wavelengths of light. Generally, infrared saunas heat the air to around 104 to 140 degrees Fahrenheit, while traditional saunas heat it to about 176 to 212 degrees Fahrenheit.

Health Benefits of Infrared Saunas

Because infrared saunas are relatively new, research on their benefits is fairly limited. That said, some recent studies have examined how these light-warmed rooms might boost physical health as well as mental health. Here is what you need to know about the potential benefits of infrared saunas.

Physical Health Benefits

Improved Cardiovascular Health: A large systematic review looked at the effects of infrared saunas on cardiovascular health, concluding that regular usage was linked with short-term improvements in cardiac function.2 The researchers speculated that this might be due to the sauna’s ability to reduce blood pressure, improve endothelial function, and reduce inflammation even going as far to compare infrared sauna to walking.

Reduced Muscle Soreness and Improved Recovery Times: Reduced muscle soreness and better workout recovery are other promising possibilities. A 2023 study on 16 male basketball players found that a single, post-exercise infrared sauna session improved recovery of explosive strength capacities and decreased subjective muscle soreness the day after exercise. This single sauna session also had no detrimental effects and increased the athletes’ perceived recovery the following morning.3 

Reduced Chronic Pain and Fatigue: People with chronic pain and chronic fatigue might also see a boost from infrared sauna usage. Research shows that people with both fibromyalgia and chronic fatigue syndrome have experienced reductions in symptoms after sessions in an infrared sauna.4

Increased Feelings of Relaxation: Additionally—though studies have not necessarily proven it—many people find that a 20- to 40-minute stint in an infrared sauna leaves them feeling relaxed and refreshed. These findings are not surprising considering that sweating flushes heavy metals from the body and releases feel-good endorphins.5 However, do note that compared to running, infrared sweating excreted less heavy metals from the body.

Mental Health Benefits

Improved Mood: The endorphin release of a sweat session isn’t just good for physical health. It also bolsters mental health, too. In fact, these feel-good hormones—like dopamine and serotonin—released through sweating can leave you feeling happier after using an infrared sauna.

Increased Self-Reflection and Meditation: Spending time in an infrared sauna reflecting might also improve your mental well-being. In fact, sitting quietly and peacefully is an excellent means of self-care. Plus, shutting out the world for a while could leave you more clear-headed. Some people even experience a burst of increased productivity and creativity after a mini personal retreat in an infrared sauna.

Keep in mind, though, that the research on infrared saunas is still new and scientists have only just begun to examine the possible benefits of infrared sauna usage. Consequently, the research isn’t totally conclusive yet. If you choose to use an infrared sauna, you may want to monitor what scientists are discovering about both the benefits and the drawbacks of its usage.

Potential Risks and Precautions

Any time you heat your body to unusually high temperatures, you place yourself under a certain amount of physical stress. Even with the lower-than-typical temperatures of an infrared sauna, overheating is possible.

Drink plenty of water before, during, and after your session, and avoid alcohol, as it can make you more prone to dehydration. If you feel unwell at any time in an infrared sauna, make a quick exit.

Certain health conditions can also increase the risk of using an infrared sauna. Talk to a healthcare provider about the safety of using any kind of sauna if you have heart disease or high blood pressure.

Finally, people with a history of claustrophobia may find infrared saunas psychologically uncomfortable—especially ones on the smaller side. If you feel confined in small spaces, you might prefer to find a different wellness-promoting activity.  

Bottom Line

When it comes to saunas, there are plenty of good reasons why some like it hot—but not too hot. An infrared sauna offers a lower-temperature (but still sweat-producing) alternative to traditional high-heat options. With benefits for both mental and physical health, these spaces provide a luxurious wellness upgrade to your home or an amplified experience at a spa or gym.

If you’re looking to purchase an infrared sauna for your home, try testing one for yourself prior to investing. This will give you a sense of whether you prefer its lower heat and direct-light method to the typical sauna.