Do Infrared Saunas Have Any Health Benefits?

A beautiful girl sitting in a white towel in Zen Dermatology in Sacramento, CA

There’s no denying that modern infrared saunas are a “sophisticated” option compared to the traditional saunas that came before them. Instead of using steam or flames to create heat, infrared saunas use lamps that emit infrared light and electromagnetic energy. This method allows infrared saunas to function at a lower temperature while still delivering the same therapeutic benefits. You can think of it as a contemporary variation on the time-honored practice of improving one’s health through increased perspiration.

If you do not enjoy being subjected to the intense heat typically associated with traditional steam saunas, you might find that infrared is the type of sauna that best suits your needs. Here’s what you should know about infrared saunas. 

What Is An Infrared Sauna?

Installing light panels in an infrared sauna can benefit the user in more ways than one. The method by which these systems produce heat is the primary characteristic that sets them apart from traditional saunas. Infrared saunas have lamps that can focus intense, profoundly penetrating heat on the skin, which amplifies the benefits of conventional saunas for heating the body. On the other hand, traditional saunas use the heat from steam to warm the air around you, which then moves into your body.

When used in either of these ways, thermometers produce results quite different from one another. Temperatures in an infrared sauna typically range from 115 to 135 degrees Fahrenheit, with an average of 125 degrees (43.33 degrees Celsius and 57.22 degrees Celsius). Temperatures in a traditional sauna typically fall between 60 and 90 degrees Celsius (150 and 195 degrees Fahrenheit) (65.55 C and 90.55 C).

Clinical testing and research indicate that they provide the same health benefits as traditional saunas but without the discomfort that is associated with those saunas.

Benefits Of Infrared Sauna

Infrared saunas gradually raise the temperature, unlike traditional saunas, which enables users to stay in the sauna more often. Compared to traditional saunas, infrared saunas have more profound health benefits due to the more direct nature of the heat and the greater depth to which it can penetrate the body.

Studies on a larger scale are required to comprehensively understand infrared saunas’ therapeutic potential. This is because infrared heat may have different physiological effects than dry heat. Despite this, some evidence suggests that using an infrared sauna can benefit one’s health, which is why giving it a shot is a good idea.

Here are some of the following health benefits you can experience from infrared saunas:

1.) May Enhance Heart Health

It has been demonstrated that both infrared and dry-heat saunas increase blood flow, which may be one of the reasons why these types of saunas are considered to be so beneficial to one’s health. It is feasible that the treatment will increase nitric oxide production, which, due to its ability to relax the walls of blood vessels, would improve circulation and blood flow. The findings of a few studies have indicated that. It was discovered that a single session lasting thirty minutes in a dry-heat sauna bathing environment could reduce the stiffness of arteries and increase the positive blood pressure trend.

Another study discovered that people with heart failure who were experiencing mild to moderate symptoms saw temporary improvements in their cardiovascular function after taking infrared baths for 15 minutes five days a week for two to four weeks. 

Walking, which has been found to improve the quality of life in people with this condition, reduces stress and inflammation and improves blood vessel function. Researchers found that experiencing infrared sauna sessions is very similar to walking for your health. While walking may seem negligible, it’s pretty beneficial for those who have people who have cardiovascular concerns. 

2.) Helps You Relax

Consider the most recent time you felt completely at ease and cozy, and think back on that perception. Those who frequent infrared saunas are very familiar with the reassuring sensation they produce. When enclosed in a room that is both warm and quiet, the vast majority of people find it simple to relax.

By relaxing the nervous system, one can reduce the production of stress hormones like cortisol while simultaneously increasing the production of feel-good hormones like serotonin and dopamine. In addition, the elevated blood pressure caused by the heat can leave you feeling revitalized and energized, which is a pleasant side effect.

3.) Pain Management

Infrared saunas have the potential to alleviate pain, provided that they are utilized consistently. Patients have reported experiencing fewer symptoms of various conditions, including rheumatoid arthritis, osteoarthritis, and fibromyalgia, to name just a few conditions. According to the findings of one study, going to the sauna can help reduce the severity of tension headaches. ‌

4.) Helps Recovery From Exercise

Following a workout with a session in an infrared sauna is a fantastic idea. It has been demonstrated that spending thirty minutes in a far-infrared sauna after a strenuous endurance workout results in improved neuromuscular recovery in physically active men compared to a control condition in which they do not use a sauna. Many respondents referred to what they called a “satisfying and relaxing venture.”

Should You Consider Infrared Saunas?

Infrared sauna therapy is a promising wellness practice that may help reduce pain and improve heart function. Additionally, it is an excellent way to reduce stress and speed recovery after exercise. While more research is required, it is a practice that shows promise. 

Suppose you have a preexisting medical condition such as cardiovascular disease and are considering using an infrared sauna. In that case, you should first determine whether or not it is safe to do so by consulting your primary care physician.

It is recommended that expectant mothers avoid using saunas and similar facilities because it is possible that a high body temperature, such as that which can achieve in a sauna, may be unstable for both the mother and the unborn child during pregnancy. You should make another appointment to discuss this matter with your primary care physician so that they can recommend the most appropriate next steps.


The infrared sauna experience is more comfortable than the traditional sauna but can offer the same therapeutic effects. If you want to try out this therapy or wish to consult on it with an expert, contact and visit our clinic, Zen Dermatology. We also provide other services that help promotes overall health and wellness.  

RAJA SIVAMANI-Dermatology-CA-Zen Dermatology



I am a native of the San Francisco Bay Area and a board certified Dermatologist. My expertise centers on general dermatology including medical, surgical, and cosmetic services. With training in bioengineering, Allopathic and Ayurvedic medicine, I merge modern research and science with a personalized approach to each patient. My training in Ayurvedic medicine lets me bring in a more humanistic approach to my patient care, science, and research.

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