Table of ContentsView AllTable of ContentsSauna TemperatureBenefitsBenefits vs. RisksLocationsHow Long for Benefits?Alternatives
Table of ContentsView All
View All
Table of Contents
Sauna Temperature
Benefits
Benefits vs. Risks
Locations
How Long for Benefits?
Alternatives
Infrared saunas use dry heat, with light fixtures reflecting heat directly onto your body as a form of therapy. Research supports a variety of potential health benefits that infrared saunas may offer, ranging from improved cardiovascular and lung function to pain reduction and skin rejuvenation. But sauna bathing may not be the safest option for everyone.
This article discusses the potential benefits of an infrared sauna and information on who should not use this type of heat therapy.
michaklootwijk/ Getty Images
How Hot Is an Infrared Sauna?
An infrared sauna’s temperature setting usually is between 113 and 140 degrees F, which is lower than the temperature in atraditional sauna.That’s because an infrared sauna uses lights that heat the body directly rather than heating the surrounding air in the room.
Are There Benefits to Sitting in Infrared Sauna Heat?
Infrared sauna bathing is a form of whole-bodythermotherapy, or heat therapy. The increased temperature of heat therapy can help improve circulation and blood flow to the body, supporting various bodily functions.
While much more evidence is needed, research suggests infrared sauna bathing might be helpful for the following:
Initial research also supports potential health benefits for sleep, metabolism, and immune function.
What Are the Benefits of Using a Steam Room?
Infrared Sauna Therapy: Weighing Benefits Against Risks
While various health benefits have been linked to infrared sauna use, some risks may be involved, particularly for certain people. Keep in mind the following factors:
Gauge how your body might react and keep the initial infraredsauna session lengthto five minutes your first time. From there, sessions don’t need to last more than 20 minutes.
Using a sauna is typically safe for most healthy adults. But some people with certain health conditions, such as high blood pressure, heart disease, orkidney disease, should avoid this activity.Experts also recommend against sauna usage for pregnant people.Always check with a healthcare provider regarding whether infrared saunas are right for you.
Sauna vs. Steam Room: Comparing Benefits
Where Do You Get Infrared Sauna Therapy?
It’s common to access infrared sauna therapy at a gym or another place of business. Infrared sauna blankets are also available at home or on the go.
The various heating options come in different types of infrared wavelengths of energy, including:
How Long Before You Notice Infrared Sauna Benefits?
Although sweating is a normal process that helps your body stay cool, take caution when using a sauna todetoxify (remove toxins) or cleanse the body, to lose weight quickly, or to improve your overall health.
How Many Calories Can You Burn in a Sauna?
Infrared Sauna Alternatives With Similar Benefits
Several complementary medicine approaches offer similar potential benefits as an infrared sauna, including physical mind-body practices like heat/cold therapy, yoga, and other relaxation techniques.
If infrared sauna bathing isn’t suitable for you but you like using temperature to help soothe the body, you might consider other forms of heat therapy. Research suggests the various cardiovascular, metabolic, and other health benefits of using heat or cold.For instance, you might consider using a heating pad on specific body parts in small increments to helprelax musclesand encourage healing.
Another alternative might be taking upyogafor its exercise and stress-relief benefits. Yoga has been shown to improve fitness, posture, flexibility, cardiovascular endurance, stress relief, coordination, sleep, and digestion.If you want to combine this practice with an added heat element, such ashot yoga, keep in mind the risks, including dehydration and overheating.
5 Health Benefits of a Sauna After Your Workout
Summary
Infrared saunas are a popular relaxation technique using dry heat aimed at the body rather than heating the entire room, like other saunas. While this heat therapy may offer circulation, metabolism, and musculoskeletal benefits, more research and scientific evidence are needed to fully back these claims.
Infrared saunas may not be a safe choice for people with certain health conditions, and they can cause dehydration and blood pressure changes. Always check with a healthcare provider before using an infrared sauna to be sure this alternative therapy is right for you.
16 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Crinnion WJ.Sauna as a valuable clinical tool for cardiovascular, autoimmune, toxicant-induced and other chronic health problems.Altern Med Rev. 2011;16(3):215-225.Hussain J, Cohen M.Clinical effects of regular dry sauna bathing: A systematic review.Evid Based Complement Alternat Med. 2018;2018:1857413. doi:10.1155/2018/1857413Harvard Health Publishing.Sauna health benefits: Are saunas healthy or harmful?Brunt VE, Minson CT.Heat therapy: Mechanistic underpinnings and applications to cardiovascular health.J Appl Physiol. 2021 Jun 1;130(6):1684-1704. doi:10.1152/japplphysiol.00141.2020Hannuksela ML, Ellahham S.Benefits and risks of sauna bathing.Am J Med. 2001 Feb 1;110(2):118-26. doi:10.1016/s0002-9343(00)00671-9Laukkanen T, Khan H, Zaccardi F, Laukkanen JA.Association between sauna bathing and fatal cardiovascular and all-cause mortality events.JAMA Intern Med. 2015 Apr;175(4):542-8. doi:10.1001/jamainternmed.2014.8187Tsagkaris C, Papazoglou AS, Eleftheriades A, Tsakopoulos S, Alexiou A, et al.Infrared radiation in the management of musculoskeletal conditions and chronic pain: A systematic review.Eur J Investig Health Psychol Educ.2022 Mar 14;12(3):334-343. doi:10.3390/ejihpe12030024Henderson KN, Killen LG, O’Neal EK, Waldman HS.The cardiometabolic health benefits of sauna exposure in individuals with high-stress occupations. A mechanistic review.Int J Environ Res Public Health. 2021 Jan 27;18(3):1105. doi:10.3390/ijerph18031105Hassan H, Sade A, Rahman M.Innovative technologies preference for slimming treatment.Int J Bus Manag. 2017;1 (2): 01-06. doi:10.26666/rmp.ijbm.2017.2.1van der Wall EE.Sauna bathing: A warm heart proves beneficial.Neth Heart J. 2015;23(5):247-248. doi:10.1007/s12471-015-0676-7American College of Obstetricians and Gynecologists.Can I use a sauna or hot tub early in pregnancy?National Center for Complementary and Integrative Health. “Detoxes” and “cleanses”: What you need to know.MedlinePlus.Sweating.National Center for Complementary and Integrative Health.Complementary, alternative, or integrative health: What’s in a name?MedlinePlus.Yoga for health.National Center for Complementary and Integrative Health.Pain: Considering complementary approaches.
16 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Crinnion WJ.Sauna as a valuable clinical tool for cardiovascular, autoimmune, toxicant-induced and other chronic health problems.Altern Med Rev. 2011;16(3):215-225.Hussain J, Cohen M.Clinical effects of regular dry sauna bathing: A systematic review.Evid Based Complement Alternat Med. 2018;2018:1857413. doi:10.1155/2018/1857413Harvard Health Publishing.Sauna health benefits: Are saunas healthy or harmful?Brunt VE, Minson CT.Heat therapy: Mechanistic underpinnings and applications to cardiovascular health.J Appl Physiol. 2021 Jun 1;130(6):1684-1704. doi:10.1152/japplphysiol.00141.2020Hannuksela ML, Ellahham S.Benefits and risks of sauna bathing.Am J Med. 2001 Feb 1;110(2):118-26. doi:10.1016/s0002-9343(00)00671-9Laukkanen T, Khan H, Zaccardi F, Laukkanen JA.Association between sauna bathing and fatal cardiovascular and all-cause mortality events.JAMA Intern Med. 2015 Apr;175(4):542-8. doi:10.1001/jamainternmed.2014.8187Tsagkaris C, Papazoglou AS, Eleftheriades A, Tsakopoulos S, Alexiou A, et al.Infrared radiation in the management of musculoskeletal conditions and chronic pain: A systematic review.Eur J Investig Health Psychol Educ.2022 Mar 14;12(3):334-343. doi:10.3390/ejihpe12030024Henderson KN, Killen LG, O’Neal EK, Waldman HS.The cardiometabolic health benefits of sauna exposure in individuals with high-stress occupations. A mechanistic review.Int J Environ Res Public Health. 2021 Jan 27;18(3):1105. doi:10.3390/ijerph18031105Hassan H, Sade A, Rahman M.Innovative technologies preference for slimming treatment.Int J Bus Manag. 2017;1 (2): 01-06. doi:10.26666/rmp.ijbm.2017.2.1van der Wall EE.Sauna bathing: A warm heart proves beneficial.Neth Heart J. 2015;23(5):247-248. doi:10.1007/s12471-015-0676-7American College of Obstetricians and Gynecologists.Can I use a sauna or hot tub early in pregnancy?National Center for Complementary and Integrative Health. “Detoxes” and “cleanses”: What you need to know.MedlinePlus.Sweating.National Center for Complementary and Integrative Health.Complementary, alternative, or integrative health: What’s in a name?MedlinePlus.Yoga for health.National Center for Complementary and Integrative Health.Pain: Considering complementary approaches.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Crinnion WJ.Sauna as a valuable clinical tool for cardiovascular, autoimmune, toxicant-induced and other chronic health problems.Altern Med Rev. 2011;16(3):215-225.Hussain J, Cohen M.Clinical effects of regular dry sauna bathing: A systematic review.Evid Based Complement Alternat Med. 2018;2018:1857413. doi:10.1155/2018/1857413Harvard Health Publishing.Sauna health benefits: Are saunas healthy or harmful?Brunt VE, Minson CT.Heat therapy: Mechanistic underpinnings and applications to cardiovascular health.J Appl Physiol. 2021 Jun 1;130(6):1684-1704. doi:10.1152/japplphysiol.00141.2020Hannuksela ML, Ellahham S.Benefits and risks of sauna bathing.Am J Med. 2001 Feb 1;110(2):118-26. doi:10.1016/s0002-9343(00)00671-9Laukkanen T, Khan H, Zaccardi F, Laukkanen JA.Association between sauna bathing and fatal cardiovascular and all-cause mortality events.JAMA Intern Med. 2015 Apr;175(4):542-8. doi:10.1001/jamainternmed.2014.8187Tsagkaris C, Papazoglou AS, Eleftheriades A, Tsakopoulos S, Alexiou A, et al.Infrared radiation in the management of musculoskeletal conditions and chronic pain: A systematic review.Eur J Investig Health Psychol Educ.2022 Mar 14;12(3):334-343. doi:10.3390/ejihpe12030024Henderson KN, Killen LG, O’Neal EK, Waldman HS.The cardiometabolic health benefits of sauna exposure in individuals with high-stress occupations. A mechanistic review.Int J Environ Res Public Health. 2021 Jan 27;18(3):1105. doi:10.3390/ijerph18031105Hassan H, Sade A, Rahman M.Innovative technologies preference for slimming treatment.Int J Bus Manag. 2017;1 (2): 01-06. doi:10.26666/rmp.ijbm.2017.2.1van der Wall EE.Sauna bathing: A warm heart proves beneficial.Neth Heart J. 2015;23(5):247-248. doi:10.1007/s12471-015-0676-7American College of Obstetricians and Gynecologists.Can I use a sauna or hot tub early in pregnancy?National Center for Complementary and Integrative Health. “Detoxes” and “cleanses”: What you need to know.MedlinePlus.Sweating.National Center for Complementary and Integrative Health.Complementary, alternative, or integrative health: What’s in a name?MedlinePlus.Yoga for health.National Center for Complementary and Integrative Health.Pain: Considering complementary approaches.
Crinnion WJ.Sauna as a valuable clinical tool for cardiovascular, autoimmune, toxicant-induced and other chronic health problems.Altern Med Rev. 2011;16(3):215-225.
Hussain J, Cohen M.Clinical effects of regular dry sauna bathing: A systematic review.Evid Based Complement Alternat Med. 2018;2018:1857413. doi:10.1155/2018/1857413
Harvard Health Publishing.Sauna health benefits: Are saunas healthy or harmful?
Brunt VE, Minson CT.Heat therapy: Mechanistic underpinnings and applications to cardiovascular health.J Appl Physiol. 2021 Jun 1;130(6):1684-1704. doi:10.1152/japplphysiol.00141.2020
Hannuksela ML, Ellahham S.Benefits and risks of sauna bathing.Am J Med. 2001 Feb 1;110(2):118-26. doi:10.1016/s0002-9343(00)00671-9
Laukkanen T, Khan H, Zaccardi F, Laukkanen JA.Association between sauna bathing and fatal cardiovascular and all-cause mortality events.JAMA Intern Med. 2015 Apr;175(4):542-8. doi:10.1001/jamainternmed.2014.8187
Tsagkaris C, Papazoglou AS, Eleftheriades A, Tsakopoulos S, Alexiou A, et al.Infrared radiation in the management of musculoskeletal conditions and chronic pain: A systematic review.Eur J Investig Health Psychol Educ.2022 Mar 14;12(3):334-343. doi:10.3390/ejihpe12030024
Henderson KN, Killen LG, O’Neal EK, Waldman HS.The cardiometabolic health benefits of sauna exposure in individuals with high-stress occupations. A mechanistic review.Int J Environ Res Public Health. 2021 Jan 27;18(3):1105. doi:10.3390/ijerph18031105
Hassan H, Sade A, Rahman M.Innovative technologies preference for slimming treatment.Int J Bus Manag. 2017;1 (2): 01-06. doi:10.26666/rmp.ijbm.2017.2.1
van der Wall EE.Sauna bathing: A warm heart proves beneficial.Neth Heart J. 2015;23(5):247-248. doi:10.1007/s12471-015-0676-7
American College of Obstetricians and Gynecologists.Can I use a sauna or hot tub early in pregnancy?
National Center for Complementary and Integrative Health. “Detoxes” and “cleanses”: What you need to know.
MedlinePlus.Sweating.
National Center for Complementary and Integrative Health.Complementary, alternative, or integrative health: What’s in a name?
MedlinePlus.Yoga for health.
National Center for Complementary and Integrative Health.Pain: Considering complementary approaches.
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