Infrared Sauna 101: What It Is, What It Benefits + How To Use It

Consider this your crash course in my favorite form of heat therapy – infrared sauna 101! We’re diving into everything you need to know about what an infrared sauna is, what it benefits, and how to use an infrared sauna. 

What is an infrared sauna?

While you may be familiar with saunas in general, infrared saunas are different from traditional steam saunas. An important difference lies in the method in which each type of sauna heats the user. Traditional saunas must heat the air in order to eventually heat the user’s body. Essentially, they heat you from the outside in. However, infrared saunas use infrared light to penetrate the body (up to three inches deep!) and raise the body’s core temperature. They heat you from the inside out! Because of this, infrared saunas do not need to get quite as hot in order for the user to reap benefits.

What is infrared light (and is it different from red light?!):

An infrared sauna uses infrared light as its source of heat. There are three different wavelengths, or types of light, that an infrared sauna can emit – near-infrared (NIR), mid-infrared (MIR) or far-infrared (FIR). Most infrared saunas emit just far-infrared light (spoiler alert…keep reading to learn about my favorite sauna, which utilizes all three wavelengths!). 

Each type of infrared light is therapeutic to the body in a unique way. Near-infrared (NIR) has the shallowest penetration into the body. It is beneficial for the skin barrier on a more surface level. It is effective for relaxation, anti-aging, and wound healing. Mid-infrared (MIR) penetrates deeper and aids in reducing inflammation and remediating chronic pain. Far-infrared (FIR) penetrates the deepest. It also helps with chronic pain, but it is incredibly powerful at detoxification as well. 

You’ve likely seen red light masks and other anti-aging devices on the market. Red light is different from infrared light. Red light exists in the visible spectrum (630-700 nm) of light, and it is used to treat the surface of the skin. Infrared is actually invisible to the eye (780 nm to 1 mm). 

Even though infrared light cannot be seen, it can definitely be felt. Infrared energy is felt as heat because it interacts with molecules by exciting them. 

A note on Heat Shock Proteins (HSP)

A powerful therapeutic measure initiated by infrared sauna therapy is the activation of heat shock proteins (HSPs). This is a protective adaptive response to heat stress. Heat-shock proteins are present in all cells. They are important in many cellular processes, including immune function and cell regulation and renewal. Increased expression of HSPs prevents protein disorder. And animal evidence suggests that HSPs may offer protection against neurodegenerative diseases. 

HSPs are also associated with human longevity, as evidenced by a Danish study on female carriers of the gene HSP70.  

What are the benefits of Infrared Sauna?

Infrared saunas are the most modern and forefront form of the centuries-old therapeutic measure. Sauna therapy has been around for hundreds of years for good reason, and advancements in infrared technology have only made it more effective. 

Improved Detoxification

Infrared saunas are able to promote deep detoxification. One of the most powerful ways it does this is by raising the body’s core temperature, which initiates a deep, detoxifying sweat. Sweating is one of the body’s primary natural detoxification measures.

In particular, research has shown that sweat is an effective means of detoxifying the body from heavy metals. Regular sauna sessions were even shown to normalize mercury levels in those who suffered from higher than normal levels of heavy metals. 

Lowered Inflammation

Inflammation is now widely accepted as a root cause behind countless diseases, unwanted symptoms and even aging. Have you heard of “inflammaging” as the reason behind wrinkles or saggy and sunken skin?!

Infrared light is effective on all levels – near, mid, and far – as a means of lowering inflammation. Studies have shown that regular use of infrared saunas can result in a decrease in inflammatory biomarkers like interleukin-6 and C-reactive protein.

Improved Immunity 

Infrared saunas Increase core body temperature, which is an effective means to activate the immune system. Similarly to when the body has a fever, a rise in core temperature can activate white blood cells, lymphocytes, neutrophils, and interferons, which fight away bacteria, fungi, viruses, and other pathogens. 

Infrared sauna usage creates hormetic stress, where the body is challenged just enough to increase resiliency. This strengthens the immune system over time.  

Improved Energy

Because infrared saunas offer detoxifying benefits along with increased blood flow and circulation throughout the body, many users report improved energy as a positive side effect of consistent sauna usage. 

A research study showed that after 20 days of infrared sauna usage, participants who suffered from chronic fatigue syndrome saw significant improvement in symptoms. 

Anti-Aging and Skin Health Benefits

Regular sauna usage has been shown to improve the epidermal barrier of the skin, helping in both hydration and complexion. Infrared light is absorbed by fibroblast cells in the skin, ultimately collagen and elastic production. Infrared light can decrease lines as well as help improve the effects of hyperpigmentation and photo-aging. 

Enhanced Heart and Brain Health

Infrared sauna usage is an excellent way to enhance both heart and brain health. 

We know from studies that BDNF (brain-derived neurotrophic factors) levels are found to be low in conditions like depression and Alzheimer’s. BDNF encourages memory and improves brain function. BDNF levels increase with heat stress to the body.

A large study showed that sauna usage (4–7 times per week) had a 65% reduction in risk of developing Alzheimer’s disease as compared to those who used the sauna once per week.

Infrared sauna is also a fabulous way to protect your cardiovascular health. Regular sauna usage can increase circulation, increase heart rate, and decrease blood pressure. 

A study found that those who used the sauna 2–3 times per week had a 24% lower risk of developing hypertension than those who only used once per week. And hose who used the sauna 4–7 times per week had a 46% lower risk for developing hypertension.

In a different study, 30 patients with congestive heart failure underwent 2 weeks of infrared sauna. During that time, the number of PVCs the patients experienced in a 24-hour period was significantly reduced. A control group that received conventional medical therapy showed no significant changes.

Reduction in Chronic Pain

Because infrared saunas are effective at increasing circulation (and thus, oxygenation) along with decreasing inflammation, they can be a powerful therapeutic measure to reduce chronic pain.  

Research has confirmed the effectiveness of infrared saunas at improving the condition of those who deal with chronic pain. This includes but is not limited to, those with fibromyalgia, migraines, arthritis

In fact, a study in Japan showed up to a 70% decrease in pain symptoms for those who utilized infrared sauna. Another study confirmed the effectiveness of infrared sauna to decrease musculoskeletal conditions and improve chronic pain symptoms. 

Elevates Mood, Aids in Stress and Anxiety Management

Although the mechanism is not one hundred percent understood, various studies confirm that infrared saunas are beneficial in elevating mood and managing stress, depression, and anxiety. It is perhaps largely in part due to their ability to decrease inflammation while increasing circulation, nutrient delivery, and oxygenation of tissues.  

A notable study showed sauna usage as effective at reducing symptoms of depression. In this randomized controlled trial, 28 persons diagnosed with depression received 4 weeks of sauna sessions. They experienced reduced symptoms of depression, improved appetite, and improvement in anxiety symptoms as compared to the control group. 

Aids in Cancer Prevention

Using an infrared sauna can be of great benefit to those who have been given a cancer diagnosis.  A study confirmed infrared sauna to have an effect of inhibiting the proliferation of cancer cells.  Another study showed the effectiveness of infrared sauna therapy at killing off bone cancer cells.

My Infrared Sauna Choice

When it came to my own home and my personal choice for purchasing an infrared sauna, I chose to go with the Sunlighten (use code TAYLORDUKES) mPulse 2-seater. This model offers all three wavelengths of infrared light – near, mid, and far. And it also includes light panels that deliver red light therapy as well. It is truly state-of-the-art and covers all of the therapeutic spectrums when it comes to infrared and red light. 

Additionally, the mPulse Sunlighten sauna (use code TAYLORDUKES) utilizes chromotherapy. Chromotherapy is a type of light therapy using colors from the sun’s visible light spectrum. These are meant to align with different body energy points and are ultimately beneficial in restoring balance.

A few other high points that sold me on the Sunlighten sauna include 

• patented SoloCarbon heating technology that delivers the highest quality and quantity of infrared energy for clinically proven effective health benefits
• 100% solid wood with tongue-in-groove boards magnetically sealed together
• Eco-friendly, non-toxic wood 
• 3rd-party verified low VOC and low EMF heating technology

I have had this sauna for years, and I couldn’t recommend it more highly. 

How to Use an Infrared Sauna

If you are new to infrared sauna therapy, I suggest you start with short sessions and build upward. Starting at 5 minutes and building up to 20-30 minutes is a great aim. Similarly, start with a lower temperature and build upward. You can start at or below 100F and work up to 120-130F. 

I often have people ask me when it is best to use an infrared sauna. My response? Anytime! Using the sauna in the evening may promote relaxation and improved sleep. Using it in the morning can help you begin your day in a more restorative state. 

Here are some of my tips for infrared sauna usage: 

• Exercise before a sauna session can give your body a head start in thermal heating. 
• Rebounding before a sauna session is beneficial to further improve lymphatic flow and detoxification effect.
• Take a binder just before your sauna session in order to more effectively detoxify the body with less symptoms. 
• Hydrate with plenty of filtered water both before and after the sauna to replenish fluids lost via sweat. I love to add electrolytes to my water. Or make a homemade electrolyte drink with a squeeze of lemon and a pinch of mineral salt! 
• Always follow your sauna with a shower in order to wash away toxins. 

Contraindications

• I do not recommend those who are pregnant or nursing to use the sauna. 
• Similarly, caution should always be used with elderly and younger populations. 
• Underlying conditions such as heart problems, medication usage or heat sensitivity folks should talk with their practitioner. 
• As always, it’s a great idea to talk with your medical provider before beginning a new therapeutic measure such as an infrared sauna. 

I hope this post has been extremely informative and helpful in showing you the incredible benefits found in infrared sauna usage. It is my hope that you’ll be able to experience these for yourself!

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