Infrared saunas are increasingly popular due to their numerous health benefits. Unlike traditional saunas, which heat the air around you, infrared saunas use infrared light to heat the body directly. This creates a deeply penetrating warmth that brings unique physical and mental health benefits. In this guide, we’ll cover the many advantages of infrared saunas, what to expect from regular sessions, and how long to see benefits of infrared sauna.
Understanding Infrared Saunas: A Brief Overview
Infrared saunas differ from traditional steam saunas in that they use infrared light to heat the body without significantly warming the air. This form of heat can penetrate the skin more deeply, leading to intensified effects with lower temperatures. Infrared saunas typically operate at a temperature of around 120–140°F, compared to the 180–200°F typical in conventional saunas. This lower, more comfortable temperature is one reason why people find infrared saunas more relaxing and tolerable for longer sessions.
Health Benefits of Infrared Saunas
Infrared saunas offer a variety of benefits that can enhance both physical and mental health. Let’s explore each benefit in detail:
1. Pain Relief
Infrared saunas can be an effective way to reduce pain. The infrared heat penetrates deep into muscles and joints, increasing blood flow to affected areas and helping to alleviate pain. Many people with chronic pain conditions, such as arthritis, fibromyalgia, and general muscle soreness, report reduced symptoms after regular infrared sauna sessions. By enhancing blood circulation, infrared saunas help deliver oxygen and essential nutrients to tissues, aiding in faster recovery from injuries or strains.
2. Improved Circulation
Better circulation is a core benefit of infrared saunas. The heat causes blood vessels to dilate, promoting increased blood flow to muscles and other tissues. This improved circulation supports heart health by making it easier for the heart to pump blood, which can reduce strain. Enhanced circulation also plays a role in faster recovery for athletes and can lead to a general feeling of warmth and energy. Over time, regular sessions may support cardiovascular health and help users maintain healthy blood pressure.
3. Detoxification
One of the primary uses of infrared saunas is detoxification. Sweating is the body’s natural way of eliminating toxins, and the deep-penetrating heat from infrared saunas promotes more intense sweating compared to other types. This increased sweating helps flush out toxins, including heavy metals, chemicals, and other environmental pollutants stored in the body. Regular use may help users feel “cleansed” and can support liver and kidney function as they are less burdened with toxin processing.
4. Weight Loss
Infrared saunas can support weight loss by raising the core body temperature, which in turn elevates the heart rate and causes the body to burn calories. Studies suggest that a 30-minute session in an infrared sauna can burn between 200–600 calories, depending on the individual’s weight and metabolism. While infrared sauna use alone will not cause dramatic weight loss, it can be a useful tool in a broader health routine that includes balanced eating and physical activity.
5. Relaxation and Stress Relief
Infrared saunas are a valuable tool for stress relief. The soothing warmth helps reduce levels of cortisol, the primary hormone associated with stress. Spending time in an infrared sauna promotes relaxation, making it easier to manage daily stress. Many users report an improved sense of calm and an easier time falling asleep after sauna sessions. For those dealing with insomnia, using an infrared sauna as part of an evening routine can lead to better-quality sleep.
6. Enhanced Skin Health
The heat from an infrared sauna can improve skin health in several ways. Sweating helps remove impurities from the skin’s surface, reducing clogged pores and the appearance of acne. Enhanced blood flow to the skin also stimulates the production of collagen, a key component in skin elasticity and firmness. Over time, regular sauna sessions can lead to clearer, softer, and more radiant skin. This makes infrared saunas a natural choice for individuals seeking to improve their skin’s appearance and health.
7. Improved Immune System
Infrared saunas may help boost immune function by raising the core body temperature, which mimics a mild fever and activates the body’s natural defenses. This process encourages the production of white blood cells, which are essential for fighting off infections. Some research suggests that regular infrared sauna use can reduce the frequency of colds and other minor illnesses, making it an appealing option for individuals focused on preventive health.
For more information about infrared saunas, read our Complete Guide
How Long to See Benefits of Infrared Saunas
While infrared saunas provide multiple health benefits, the timeline to see results varies depending on individual goals and consistency. Here’s a general breakdown of what you can expect:
• Immediate Effects
After the first session, many people notice immediate benefits such as relaxation, a sense of calm, and mental clarity. This effect is due to reduced cortisol levels and the calming effect of the warmth. Beginners often experience these mental health benefits right away, making infrared saunas an appealing option for stress relief.
• Short-Term Benefits (2–4 Weeks)
With regular sessions (two to three times a week), users may begin to see improvements in skin tone, a reduction in muscle tension, and minor pain relief. The increased circulation and detoxifying effects become more noticeable within this period. For people with minor aches, consistent use over a few weeks can provide lasting relief.
• Mid-Term Benefits (4–8 Weeks)
After a month or more of consistent use, individuals might notice deeper benefits such as improved circulation, better sleep quality, and more profound detoxification effects. Those seeking pain relief often find that regular use over this period can lead to a significant reduction in discomfort.
• Long-Term Benefits (8–12 Weeks)
For ongoing health goals, long-term use is key. After 8–12 weeks, consistent infrared sauna users typically report more substantial benefits, such as a boosted immune system, greater flexibility, and improved overall wellness. With regular use, the cumulative effects of pain reduction, detoxification, and skin health can lead to lasting positive changes.
Benefits of Infrared Sauna Blankets
Infrared sauna blankets have gained popularity as a convenient, portable alternative to traditional infrared saunas. These blankets wrap around the body, delivering infrared heat directly. While they offer similar health benefits to infrared saunas, there are a few distinctions:
• Portability and Convenience
Infrared sauna blankets are compact and easy to use at home. They allow users to experience the benefits of infrared heat without needing a large sauna room. This makes them an ideal choice for individuals with limited space or busy schedules.
• Comparative Effectiveness
While sauna blankets offer benefits similar to full-size saunas, they may not be as effective for circulation and respiratory benefits because they do not heat the air around the user. Nonetheless, they remain a practical option for detoxification, pain relief, and stress reduction.
• Affordability
Infrared sauna blankets are generally more affordable than traditional saunas, making them accessible for individuals on a budget. This affordability allows users to incorporate infrared therapy into their wellness routines without a large upfront investment.
Practical Tips for Using Infrared Saunas
To maximize the benefits of infrared saunas, consider these practical tips:
• Start Slowly: For beginners, start with shorter sessions (15–20 minutes) and gradually increase session length as your body adapts to the heat.
• Stay Hydrated: Infrared saunas promote sweating, so it’s essential to drink plenty of water before, during, and after each session to avoid dehydration.
• Choose Comfortable Clothing: Light, loose clothing or a towel is ideal for infrared sauna sessions to allow for full heat penetration.
• Maintain Consistency: Consistency is key to seeing results. Aim for two to three sessions per week to maximize health benefits.
• Cool Down Slowly: After your session, allow your body to cool down gradually to avoid dizziness or fatigue. A cool shower can also help wash away sweat and refresh the skin.
Potential Side Effects and Precautions
While infrared saunas are generally safe, they may cause side effects in some people, particularly those with certain health conditions. Here are some considerations:
• Dehydration: Infrared saunas promote sweating, which can lead to dehydration if you’re not adequately hydrated.
• Dizziness: People unaccustomed to the heat may experience dizziness. If this occurs, end the session immediately and sit down to recover.
• Consult a Doctor: If you have cardiovascular issues, respiratory conditions, or are pregnant, consult a healthcare provider before using an infrared sauna. (1,2)
We ranked the Best Infrared Suanas!
I hope we were able to answer some of your questions about infrared saunas like: how long to see benefits of infrared sauna and what are the benefits of infrared sauna!
Frequently Asked Questions
Q: How long should I stay in an infrared sauna?
A: For beginners, start with 15–20 minutes and gradually work up to 30–45 minutes. Listen to your body, and if you feel uncomfortable, end the session.
Q: Can infrared saunas help with cellulite?
A: Some users report that infrared saunas improve skin tone and texture, which may reduce the appearance of cellulite. However, results can vary.
Q: Is it safe to use an infrared sauna every day?
A: For most people, using an infrared sauna 2–3 times per week is effective. Daily use is safe for some, but consult a healthcare provider if you have health concerns.
