The Benefits of an Infrared Sauna For Health and Wellness
Romans used baths. The Japanese enjoy their soaking tubs. Native Americans are known for their sweat lodges. Northern Europeans made sauna use part of their daily routine.
Saunas and similar heated practices have been popular throughout history. Infrared saunas only popped up recently but became popular quickly.
So what is an infrared sauna and why is it so popular? What are the benefits of infrared sauna? Let’s find out.
What is an Infrared Sauna?
Infrared saunas are a type of sauna that uses Far Infrared Technology (FIR), a noninvasive light therapy that can penetrate your skin 1.5 inches deep. They may improve detoxification and the elimination of toxins through sweating even better than traditional saunas. The infrared wavelengths may also help to support your immune system, metabolism, metabolic pathways, liver detoxification, kidney filtration, and overall health. They may help to reduce inflammation, improve lymphatic health, and support circulation (1, 2, 3).
Infrared Saunas vs Traditional Saunas
So what is the difference between infrared saunas and traditional saunas? You can imagine a traditional sauna as a stove that heats up rocks to heat up the sauna room. It can be wood-burning or electric. But the point is to heat up the air in the room which can then heat up your body and cause sweating.
Infrared saunas, on the other hand, don’t have to heat up the room. They use infrared heaters which release infrared lights. This heat gets absorbed through the surface of your skin. This heats up your body, supporting detoxification and benefiting your health. Infrared sauna sessions may be more effective in many ways than traditional saunas while operating at a lower temperature.
Improved Detoxification
One of the benefits infrared saunas provide is improved detoxification.
Mechanism Of Detoxification Through Sweating
One of the main benefits of saunas is detoxification through sweating (4). Infrared sauna therapy may do this better than traditional saunas as they don’t have to heat up the room first but the heat can penetrate deep into your skin, increasing your body temperature and stimulating sweat production right away. The infrared wavelengths may also improve lymphatic flow and circulation, which can further support detoxification.
Reduction Of Heavy Metals And Toxins In The Body
An infrared sauna session may be particularly beneficial for removing heavy metals and other environmental toxins. According to a 2012 review published in the Journal of Environmental and Public Health, sweating in a sauna may help to tackle toxicity from arsenic, cadmium, lead, and mercury exposures (4).
Even firefighters and police officers utilize saunas to remove toxins they encounter through their work and lower their risk of toxin-related disease (5, 6). Reducing environmental toxin load through sauna use may decrease your risk of various chronic diseases (7).
Enhanced Relaxation and Stress Relief
Another major benefit of infrared sauna is enhanced relaxation and stress relief.
Impact Of Infrared Heat On The Nervous System
After penetrating your skin, infrared heat can reach all areas of your body, including your nervous system. It may stimulate your parasympathetic nervous system to counteract the stress response. It may help to lower the stress hormone, cortisol, improve muscle relaxation, create a sense of calm, and support the release of endorphins to support a healthy mood. Studies have shown that sauna use can offer stress relief, lower tension, and decrease anxiety (7, 8, 9).
Techniques For Maximizing Relaxation During Sessions
Just using an infrared sauna can improve relaxation, however, you can increase these benefits with a few simple strategies. For example, you can dim your lights and play some calm music. This is also a great time for practicing meditation, mindfulness, or deep breathing to reduce stress and deepen relaxation.
Lying down may further support the relaxation of your muscles and joints. Some people may also enjoy some aromatherapy, such as lavender. Don’t forget to properly hydrate yourself either!
Pain Relief and Muscle Recovery
Pain relief and muscle recovery is among our favorite benefits of infrared sauna.
How Infrared Therapy Alleviates Chronic Pain
Sauna bathing can be a fantastic support strategy if you have chronic pain. Infrared therapy warms up your tissues which increases blood flow and oxygen delivery to the areas affected by pain. Enhanced circulation may lower inflammation, muscle tightness, joint stiffness, and related pain.
Its stress-reducing benefits may also help to soothe nerve pathways and lower pain. Research has shown that infrared sauna use may be a great option for musculoskeletal pain and chronic pain, including back pain, fibromyalgia, arthritis, and myofascial pain syndrome (10, 11).
Benefits For Athletes In Muscle Recovery And Performance
Infrared light can also help with muscle recovery and performance (12). This is not only beneficial for athletes but for weekend warriors and anyone who works out. According to a 2015 study published in Springerplus, sauna use can improve strength training and endurance training sessions (13).
Infrared sauna can improve circulation and support the delivery of nutrients and oxygen, which can help to repair any micro-tears in the muscles from working out. Infrared sauna can also help to remove lactic acid and other metabolic waste products, which accumulate during exercise. This can shorten your recovery time after your workouts. It may also decrease muscle soreness, support recovery, and improve flexibility, which may lower the risk of injury.
Better Circulation and Cardiovascular Health
Better circulation and cardiovascular health are among the benefits of regular infrared sauna sessions.
Effects Of Infrared Heat On Blood Flow And Circulation
Infared heat gently warms up your body and helps to dilate your blood vessels, which can improve circulation and blood flow. It can improve the delivery of nutrients and oxygen to your tissues while removing metabolic waste products that can clog up your circulation. This may benefit not only your cardiovascular but your overall health (14).
Potential Benefits For Heart Health And Blood Pressure Regulation
Research has shown that saunas offer many heart health benefits and may reduce cardiovascular issues (15, 16, 17, 18). It may improve high blood pressure through regular use. Infrared saunas may mimic the effects of moderate cardiovascular exercise which can lead to increased heart rate and better arterial flexibility. It can reduce stress and promote relaxation which also supports heart health.
Skin Health and Appearance
Another benefit of infrared sauna you will appreciate is better skin health and appearance.
Improvement In Skin Tone And Texture Through Increased Blood Flow
Infrared saunas may help to improve your skin tone and texture through increase blood flow. It can improve circulation which helps the delivery of nutrients and oxygen to your skin health. It may also help to improve elastin and collagen levels, which are important proteins for firm and youthful skin. Thus infrared sauna may help to reduce the aging signs of the skin (19). It may reduce the appearance of fine lines, improve dullness, and smooth out uneven skin tone.
Potential Benefits For Conditions Like Acne And Psoriasis
Infrared sauna may also help a variety of inflammatory skin conditions, including acne and psoriasis. This deep-penetrating infrared heart may decrease inflammation and support detoxification. It can improve the shedding of dead skin cells, the removal of oil and bacteria, and the detoxification of toxins, which can reduce breakouts, skin inflammation, and irritation (20).
Weight Loss and Metabolism Boost
Among the benefits of infrared sauna you may notice weight loss and a metabolism boost.
The Role Of Infrared Saunas In Burning Calories
By increasing your body’s core temperature, infrared saunas may help to improve your body’s metabolic response similar to cardio workouts. While you are using the sauna, your body will try to cool itself down through sweating.
This may help to burn calories and as a result, help you lose weight improve blood circulation, and increase sweating can also support detoxification, which is critical for improving your metabolism and supporting weight management. According to a 2019 research published in Biomedical Research International, regular sauna use may improve body composition in overweight and sedentary individuals (21, 22).
Comparison Of Metabolic Effects With Traditional Exercise
Infrared sauna cannot replace traditional exercise. However, it may offer complementary metabolic benefits in addition to exercise. Similarly to traditional exercise, infrared sauna can increase your heart rate and circulation but without moving your body. Just like exercise, infrared sauna use may help to reduce stress, decrease cortisol levels, and promote relaxation, which can also help improve your metabolism and help you achieve a healthy weight (23).
Improved Sleep Quality
Improved sleep quality is another great benefit of infrared sauna.
Relationship Between Sauna Use And Sleep Patterns
Regular infrared sauna use can help to reduce cortisol levels and regulate your body’s stress response. The heat from the sauna can relax tense muscles, reduce physical pain, and calm your mind. These positive effects can prepare your body for a restful sleep. A 2019 survey found that 83.5% of responders experienced sleep benefits from sauna use lasting for 1 to 2 days after use (24).
Tips For Incorporating Sauna Sessions For Better Sleep
To maximize the benefits of infrared sauna for better sleep, you may want to consider using your infrared sauna within 1 to 3 hours before going to bed. As your body is trying to cool down after a sauna session, this natural decrease in body temperature may signal your brain that it’s time to prepare for sleep. Thus an evening sauna session may be a great option for better rest. Additionally, we recommend that you avoid caffeine, sugar, heavy meals, alcohol, stress, and electronic use in the evening.
Immune System Support
Finally, immune system support is among the major benefits of infrared sauna.
Infrared Saunas Can Enhance Immune Function
Infared saunas may help to enhance your immune function. They create artificially elevated temperatures, a fever-like state, which can activate the natural defense mechanisms of your body. The heat stress from saunas can trigger the production of white blood cells, support lymphatic draining, enhance the immune response, and improve circulation, which can aid your body in fighting infections and eliminating toxins effectively (25, 26).
The Effects of Sauna Use on Illness Recovery
Research has shown that regular sauna use may help your body recover from illness. According to a 2023 study published in the International Journal of Hypothermia, sauna use may improve the immune response (26).
According to a study published in the Annals of Medicine, regular sauna use may reduce the incidence of colds and respiratory illness (27). It may reduce inflammation in both acute and chronic conditions. By supporting relaxation and circulation, it can create an environment that supports healthy immune function. It may help to decrease the severity and reduce the duration of the common cold and other conditions.
Experience The Many Health Benefits of Infrared Sauna Sessions
There are so many benefits of infrared saunas. No wonder we love them. These benefits include improved detoxification, reduced stress, enhanced relaxation, pain relief, muscle recovery, improved circulation and heart health, better skin, weight loss, improved metabolic health, better sleep, and immune support. It is a simple and cost-effective way to improve your physical, mental, and emotional health.
If you want to experience the benefits of infrared saunas, we encourage regular use for overall wellness. We invite you to try it yourself. Set up an appointment and try our far infrared sauna therapy services. Your body will thank you for it.