Fact vs. Fiction: Do Infrared Saunas Actually Have Health Benefits?

Infrared saunas have gained popularity over the last several years. They have been heavily endorsed by celebrities and some doctors. They differ greatly from traditional saunas by their method of heating.

Whereas steam saunas have been used in many cultures for centuries, these saunas and these sauna benefits are a relatively new technology and research. Due to this, there is hesitancy around the benefits of them. 

To learn more about infrared sauna benefits, keep reading. 

Do Infrared Saunas Actually Have Health Benefits?  

Whereas stream saunas have clear health benefits, infrared saunas aren’t as thoroughly studied. We will uncover whether saunas actually have health benefits. 

What is an infrared sauna?


Infrared saunas use a unique technology that directly heats the body. The light is produced in nature, often by the sun or fire. It is invisible to the human eye.

However, it does provide a feeling of warmth. Also known as radiated heat, this light has short wavelengths and is believed to penetrate the skin.

With the installation of heaters, these unique saunas use this heat. There are many different types of infrared saunas: far and near.

Far saunas use radiated heat lower on the spectrum. They don’t absorb as deeply into the skin. However, they are said to work best for cardiovascular health. 

The other type of sauna is near-infrared. They use light that is on the visible spectrum. Near saunas can penetrate deeper into the skin. Most commonly, scientists say about 9 inches. They don’t emit as many EMFs as far. Furthermore, near saunas are known to help with regeneration. 

When buying a sauna, it’s important to understand the benefits of each type. Near saunas are easier to install and can be portable depending on the model. Furthermore, far light saunas often require more maintenance. 

Depending on the make and model, far saunas are often less expensive to install. 

To use your sauna, you should begin at 10-15 minutes. Over time, you can increase this time up to 40 minutes per day. We recommend only using it twice a week at first. However, you can work up to twice daily. Determine the most efficient schedule for you. If in doubt, discuss with your doctor. 

When using your sauna, you’ll feel as though you are in the sun on a warm day. It’s relaxing and enjoyable for most people. Breathing should come comfortably and easily. Most saunas feature a bench for you to sit on.

Difference between an infrared sauna and a steam sauna

What is the difference between a steam room and a sauna?

Steam saunas, or the traditional method of a sauna, are believed to date back to 2000 BC. They were used culturally and medically in many cultures throughout Russia, Latvia, and Estonia. However, other countries and ethnicities have created their own version of the steam sauna. 

Steam saunas became more popular throughout America after the 1950s. At this point, they became more easily accessible and technical. In a steam sauna, users sit in a room with moist air. The room must be airtight for effectiveness. Most often, a non-porous material is used for the heat. 

The two differ in the following ways:
  • Temperature
  • Heating method
  • Benefits
  • Time to heat
  • Cost
  • Maintenance
  • Installation


Unlike steam saunas, infrared saunas use dry heat. They are often located in wooden rooms. Both options focus on making users sweat for relaxation and therapeutic properties.

Many people swear by saunas. However, a steam sauna varies from a sauna in benefits and function. Unlike steam saunas, infrared saunas are usually easy to breathe in. This makes it have a major advantage over traditional methods. 

Steam saunas usually hit around 70 to 80 degrees Fahrenheit, opposed to new technology saunas which stay around 100 degrees. This makes the latter option more comfortable. These saunas are often quicker to heat at only 15 minutes. The traditional option can take up to 40 minutes for readiness. 

Though radiant heat saunas are new to the market, they have undeniable benefits. Their ease of use makes them a top contender for those seeking to install a sauna. 

Rules of an infrared sauna

To have the most enjoyable experience in your sauna, it’s important to follow these rules. This will ensure you reap maximum benefits without harm. 

  • Choose a comfortable temperature. For beginners, we recommend starting at 100˚F.
  • Drink water before, and during your session. Drink sufficient water before entering the sauna. You can even bring water into the sauna. This will keep you hydrated as you sweat. 
  • Choose suitable attire. Some users prefer wearing light clothing or a bathing suit. However, other users will go nude. If you own your own sauna, you can opt for the most comfortable option. 
  • Enjoy the quiet time. This is an excellent time to disconnect. Take this time to read, meditate, or listen to music. Make sure that you stay awake and alert during your session. 
  • Listen to your body. Don’t push your body past its limits. Only stay in the sauna for as long as is comfortable. This may be as little as 10 minutes for beginners. 
  • Don’t mix with alcohol. If you’ve been drinking alcohol, now isn’t the time for a session. Try again later. 
  • Avoid when sick. If you’re suffering from a fever, avoid the sauna.

  • Following the general rules and safety regulations of a sauna is imperative. This will keep you safe and allow you to see the complete benefits of your purchase.  

    Benefits of infrared saunas

    There are many clear benefits of infrared saunas. We will discuss seven of our favorites. Keep reading to learn how your sauna can improve your health. 

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    It’s believed that infrared saunas can detox your body. They can also aid in toxin removal. This is due to the fact that you sweat profusely while using them, and they are believed to improve circulation. 

    The organs that benefit the most from this are the liver and kidneys. Cleansing these organs can greatly benefit your overall health. To detoxify, experts recommend using the sauna 3-4 times a week. Other toxins that may be released are heavy metals and cholesterol. Both of these can be detrimental to your health. 


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    Stress and fatigue 

    Many sauna users report feeling relaxed after their session. This is often due to the release of endorphins. The sauna also releases tension throughout your body. When feeling relaxed, it's normal for your energy levels to increase. Furthermore, sleep may become more sound and efficient in the evenings. These are huge benefits of the sauna. 

    Implementing relaxation techniques for a stressful lifestyle or poor mental health is essential. A sauna session also requires you to disconnect from trivial issues and social media, allowing time for meditation and deep breathing. Use this time for healthy routines. 


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    Chronic pain and achiness are debilitating. An age-old method to assist with this is heat. Many sufferers from pain use heating pads, baths, and hot showers to eliminate discomfort. Luckily, an infrared sauna can have the same benefits. 

    Because this sauna features dry heat, it can begin to loosen muscles. This will release tension throughout the body. Some scientists also claim that the endorphins released in a sauna will improve your pain threshold. This will temporarily make your pain seem less uncomfortable. 

    Implementing a sauna regime in your lifestyle will assist with frequent discomfort and provide relief. This is important for those suffering from both chronic and acute pain. 


    Detoxification - Infrared Sauna Benefits


    Fat burning 

    Burning calories assists with weight loss. In order to lose weight, you have to decrease calorie intake or increase calorie expenditure. When people exercise, they are increasing their calorie burn. 

    In fact, one sauna session can burn anywhere between 300-600 calories. This is equivalent to an intense workout. By getting in the habit of this, you can begin to see weight loss. 

    Sauna use may also increase metabolism. They increase metabolic rate. When exposed to extreme heat or cold, the body will adjust accordingly. This often results in an increase in heart rate. This assists in boosting metabolism, so you burn calories quicker. 

    Scientists suggest that your metabolic rate will increase by up to 20%. Due to these two factors, infrared saunas are excellent for fat burning. 


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    Healthy immune system

    Your immune system is responsible for your response to bacteria and flu. A poor immune system will result in more ailments, viruses, and bacteria. In order to live a comfortable, healthy life, a strong immune system is important. 

    Though saunas shouldn’t be used when a fever is present, they can be used with the common cold. Research shows that frequent use will decrease the longevity of a cold. Also, using a sauna frequently will stimulate immune response. This occurs by producing white blood cells and antibodies. Both of these help ward off health concerns. 


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    Improved cardiovascular health 

    Good heart health provides a strong template for the body. Infrared saunas assist with this in the following ways: 
    • Provides heart rate variability
    • Enhances circulation
    • Reduces blood pressure 

    Blood pressure directly relates to coronary problems. To maintain a healthy heart, doctors recommend eating healthy, staying active, and controlling blood pressure. Using a sauna can lower blood pressure. In turn, this can reduce the risk of heart disease. 

    Furthermore, circulation ensures that blood is adequately transported to and from the heart. Heat assists with blood vessel dilation and improved blood flow. This ensures the entire cardiovascular system is working properly and efficiently. 

    Lastly, doctors recommend having variability in heart rate. This means that your heartbeats will be slightly more sporadic. Stress and health conditions can reduce heart rate variability. Luckily, sauna sessions can improve this, making your heart more healthy. 


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    Healthy skin

    Nobody wants to suffer from dry, lifeless skin. There is an aesthetic purpose to the infrared sauna! Because it improves circulation and kidney function, it can result in glowing, healthy skin. 

    In fact, some users report having fewer outbreaks of psoriasis and eczema. The radiating heat will assist in collagen production and help to reduce and cleanse pores. This results in great skin and reduced signs of aging. 

    If you’re looking for youthful, glowy, and radiant skin, then a sauna purchase is the way to go. 

    Fact vs. Fiction

    Determining whether infrared saunas have health benefits is important for both retailers and consumers. Unfortunately, there are many myths on the market regarding sauna sessions and radiating heat. 

    Though not all benefits can be conclusively proven, we can conclude that many users appreciate their sauna. Not only do they have several different assumed benefits, but they are easy to install, maintain, and they are inexpensive to purchase. 

    For those looking for a sauna in their home or business, a radiant heat sauna is an excellent choice. We recommend getting in a habit of frequent use to reap the most positive factors. Doing research on different types of saunas and models is essential to find the perfect fit for you. 

    For those suffering from issues such as chronic pain and high blood pressure, implementing an actionable plan is important. Luckily, an infrared sauna is a low-maintenance habit to get into. Saunas require minimal effort while still offering several health benefits. Regardless of your age, weight, or otherwise, this is a good purchase. 

    In conclusion, we state that it's a fact that saunas have health benefits. 

    Finding the right sauna for you

    When shopping for a sauna, determine your budget, space, and lifestyle. Knowing how frequently you can use your sauna will assist in setting a realistic budget. Thankfully, many retailers offer cost-effective options that are easy to install. 

    If you don’t know a professional installer, finding an easy-maintenance sauna is important. We recommend doing some research before purchasing. Work with a retailer and manufacturer that you trust, has good reviews, and specializes in saunas. 


    You can also check our article on the Top 7 Wellness Benefits of Sauna.


    As you look at different saunas, find one that’s comfortable for you. Most modern-day saunas add a well-deserved, at-home level of luxury. It’s an excellent habit to get into. Furthermore, it provides benefits for the entire family. 

    You will find that the infrared sauna benefits justify the price and space in your home. 

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