11+ Science-Backed Benefits Of Infrared Saunas (2025)

The first time someone told me about infrared sauna benefits, I nodded politely and mentally filed it under “expensive ways to sweat.” Sounded like something you try once, post about, and never revisit. But then, I started hearing about it from athletes, engineers, insomniacs, even that friend who scoffs at anything remotely woo-woo. Which got me thinking: maybe it is not hype. 

So I dug in to see what actually happens when science gets involved with sweating. And here we are – 12 proven benefits of an infrared sauna, all backed by real research. So, before you write it off as just another wellness trend with good lighting, read on. This one will surprise you.

Benefits Of An Infrared Sauna: A Quick Overview 

What Is An Infrared Sauna?

An infrared sauna uses infrared heaters to emit infrared light. That light is absorbed directly by your body, not the air around you, like traditional saunas do.

So what does that mean? Basically, it heats you, not the room.

With infrared saunas, the temperature usually ranges from 110°F to 140°F (43°C to 60°C), which feels much more tolerable. Yet, you can still sweat just as much, if not more.

Instead of using steam or rocks, infrared saunas use infrared panels – usually made from carbon or ceramic – that send out light waves. These waves penetrate your skin and heat your body from the inside out, like sunlight without the UV damage.

How Does An Infrared Sauna Work?

Infrared saunas use infrared radiation. Now, before you panic at the word “radiation,” this isn’t the harmful kind. Infrared is on the light spectrum, just like visible light. It is 100% safe and naturally emitted by the sun (again, minus the harmful UV rays).

There are 3 types of infrared light:

• Near-infrared (NIR): Penetrates the skin the least, mostly used for skin and wound healing.

• Mid-infrared (MIR): Goes deeper, helpful for improving circulation and muscle recovery.

• Far-infrared (FIR): Penetrates the deepest, up to 1.5 inches (about 4 cm), and is the most common type used in full-body infrared saunas.

Here’s what happens when you sit in one:

• The infrared heaters turn on and start emitting invisible light that your body absorbs.

• This heat energy causes your core temperature to rise (without needing to bake you in a high-heat room).

• Your body reacts by sweating a lot. This mimics a mild cardio workout. In fact, studies show you can burn 200–600 calories in a 30-minute infrared sauna session, depending on your metabolism.

• Your blood vessels dilate, heart rate increases slightly, and circulation improves – just like a light jog.

You typically sit in the sauna for 20 to 45 minutes, depending on your tolerance and goals. It is dry heat, so no humidity unless your unit has optional steam or essential oil add-ons.

Are Infrared Saunas Safe?

Short answer? Yes – for most people, infrared saunas are considered safe, non-invasive, and even therapeutic. But there are a few things you should know.

But Not for Everyone

Here are situations where you shouldn’t use an infrared sauna, or should check with your doctor first:

• Pregnancy: Even low heat exposure is not recommended.

• Heart issues: If you have unstable angina, severe aortic stenosis, or other heart conditions, speak with a cardiologist first.

• Low blood pressure or dizziness issues: Infrared heat dilates blood vessels and may make you lightheaded.

• Certain medications: Diuretics, beta-blockers, and barbiturates can affect how your body regulates heat.

• Recent alcohol consumption: Using a sauna while hungover or intoxicated can increase the risk of fainting.

12 Infrared Sauna Benefits Backed By Scientific Evidence

Here’s a full breakdown of the 12 unique, evidence-based health benefits of an infrared sauna.

1. Improves Heart Function & Lowers Blood Pressure In People with Cardiovascular Risk

Using an infrared sauna regularly can improve how your heart functions, especially if you are at risk for heart disease or already have mild symptoms like high blood pressure or shortness of breath. 

The heat from the sauna causes your blood vessels to expand (vasodilation), which makes it easier for blood to flow. As your body works to cool down, your heart rate increases, just like it would during light cardio.

In a study, researchers had patients with chronic heart failure use a far-infrared sauna at 60°C (140°F) for 15 minutes a day, followed by 30 minutes of bed rest. After just 2 weeks, the participants showed measurable results:

• Systolic blood pressure dropped from 128 mmHg to 124 mmHg

• Diastolic pressure dropped from 77 mmHg to 72 mmHg

• There was also improved vascular endothelial function, which means the inner lining of blood vessels worked better – something critical for heart health.

This benefit is especially useful if you are over 40, overweight, or managing mild hypertension. You are essentially giving your cardiovascular system a low-impact workout, and it is safe even for people who can't tolerate intense exercise.

2. Provides Long-Term Pain Relief For People With Chronic Pain Conditions

If you are dealing with fibromyalgia, arthritis, or long-term back pain, an infrared sauna can significantly reduce your discomfort, and not just for an hour or two. We are talking about long-term improvements.

Here’s what happens: The deep-penetrating infrared heat (far-infrared in particular) increases circulation in muscles and joints, reduces inflammation, and stimulates your body’s natural healing response. This heat goes up to 5 cm (almost 2 inches) deep, reaching nerves and connective tissues.

In a clinical study, 13 patients with fibromyalgia used a far-infrared sauna for 15 minutes twice a week. After just 5 sessions, the study showed that:

• Pain levels dropped by 50%

• The improvements were consistent over time, and no one experienced symptom worsening

If you are living with daily pain, this is a drug-free, non-invasive way to find lasting relief. It is especially beneficial for middle-aged adults, people with autoimmune conditions, or anyone trying to cut back on pain medications.

3. Increases Heavy Metal Detoxification Through Sweat

Your body can get rid of heavy metals, but not all of them exit through urine or stool. Some stick around in fat tissues or accumulate over time. That is where sweating from infrared heat can help.

In a study, researchers compared the levels of heavy metals in sweat vs. urine from people exposed to toxins. They found that sweat contained significantly higher levels of heavy metals like:

• Arsenic

• Cadmium

• Lead

• Mercury

In many cases, these were higher in sweat than in urine, suggesting that sweating was a more efficient pathway for elimination.

So, who does this benefit? It is especially useful for people living in urban environments, industrial zones, or anyone exposed to pollutants, pesticides, or heavy metals in food or water. Just a few infrared sauna sessions a week can support your detox system naturally.

4. Burns Calories & Supports Fat Loss Without Exercise

Yes, you can burn calories just by sitting in an infrared sauna, and that is not a myth. When your core temperature rises, your heart rate and metabolic rate go up, just like when you are doing cardio. And this happens without you moving a muscle.

A study shows that a 30-minute infrared sauna session can burn up to 600 calories, depending on your weight, fitness level, and temperature setting.

Here’s the breakdown:

• As your body tries to cool itself, your heart rate increases to 120–150 bpm

• This elevated cardiovascular activity mimics a light jog or brisk walk

• Your metabolism revs up, leading to increased calorie use and fat oxidation

While it is not a substitute for regular exercise, it is ideal for:

• People recovering from injury

• Individuals with limited mobility

• Busy professionals trying to add a passive fat-burn boost to their routine

5. Improves Skin Quality By Boosting Collagen & Reducing Inflammation

If your skin feels dull or prone to breakouts, infrared heat can help restore its natural glow by targeting inflammation and triggering collagen production.

Infrared wavelengths (especially near-infrared) penetrate the dermal layers and improve circulation, delivering oxygen and nutrients to your skin cells. They also promote collagen synthesis, which is essential for firmness and elasticity.

In a research study, participants who underwent infrared light therapy for 6 months saw:

• Improved skin roughness and tone

• Increased collagen density

• Reduction in fine lines and wrinkles

This is especially beneficial for people with:

• Acne-prone skin (due to reduced inflammation)

• Dry or aging skin (due to improved hydration and elasticity)

• Uneven pigmentation or scars

And it works even better when you hydrate properly before and after your session.

6. Speeds Up Muscle Recovery By Reducing Inflammation & Lactic Acid Buildup

If you are working out regularly or even just getting back into a fitness routine, infrared saunas can help your muscles recover faster. The infrared heat penetrates deep into muscle tissues (up to 5 cm) and increases blood flow and accelerates the removal of metabolic waste like lactic acid, which is what causes that sore, stiff feeling after exercise.

According to research, participants who used infrared sauna therapy after strength training experienced improved strength recovery by up to 80% within 24 hours and less delayed onset muscle soreness (DOMS) compared to those who didn’t use the sauna.

Here’s why this happens:

• Increased blood circulation means better delivery of oxygen and nutrients to muscle fibers.

• Heat shock proteins (HSPs) get activated, which helps repair damaged proteins inside your cells.

• Infrared heat reduces pro-inflammatory cytokines, which are responsible for post-workout inflammation and pain.

This is especially helpful for:

• Athletes and gym-goers

• People returning to physical activity after a break

• Anyone managing recurring muscle soreness or joint stiffness

7. Reduces Symptoms Of Depression & Fatigue in People with Chronic Illness

If you deal with chronic fatigue, low energy, or even mild depression, an infrared sauna might help regulate your mood by directly affecting your nervous system and stress hormone levels.

According to a study, experts tested a single session of whole-body hyperthermia (very similar to what happens in an infrared sauna) in patients with mild to moderate depression. Participants showed a significant reduction in depressive symptoms, with benefits lasting up to 6 weeks.

Here’s what’s happening:

• Core body temperature rises → triggers production of brain-derived neurotrophic factor (BDNF), which supports mood regulation.

• Sauna use lowers cortisol levels while boosting serotonin, your natural feel-good hormone.

• The heat stress also mimics the endorphin boost you get from exercise, especially helpful for people too tired or unwell to work out.

This can be beneficial for:

• People living with chronic fatigue syndrome

• Individuals with a low mood or burnout

• Those managing autoimmune or inflammatory conditions like lupus or MS

8. Improves Sleep Quality By Regulating Cortisol & Melatonin

Infrared sauna use can help reset your body’s natural sleep-wake cycle by influencing your hormone levels and nervous system activity.

The key here is what happens after the sauna session: your body goes through a thermal drop, which naturally signals the brain to produce melatonin, the hormone responsible for sleepiness. At the same time, sauna use reduces cortisol, which is often elevated in people who experience insomnia or restless nights.

A clinical study found that over 83% of participants who used infrared sauna therapy reported longer sleep duration and improved sleep quality scores, especially when sessions were done in the evening.

How it works:

• Infrared heat activates the parasympathetic nervous system (your “rest and digest” state)

• Lowers evening cortisol, making it easier to fall asleep

• Stimulates natural thermoregulation, which cues melatonin release

This is a simple, drug-free sleep support tool for:

• Shift workers

• People with anxiety-related insomnia

• Anyone experiencing midnight wake-ups or restless sleep

9. Enhances Immune Response By Increasing White Blood Cell Activity

Your immune system also responds to temperature changes. Regular infrared sauna use creates a mild, controlled “heat stress” that stimulates immune function.

In a study published in Acta Biomedica, researchers found that sauna sessions significantly increased the number of white blood cells (WBCs), especially lymphocytes and neutrophils, which are key to fighting off infections.

Here’s what actually happens:

• The body experiences a temporary fever-like effect, which helps immune cells become more active and responsive.

• It also boosts heat shock proteins (HSPs) that support immune resilience and cellular defense.

• Increased circulation helps move immune cells through the bloodstream more efficiently.

Who benefits from this?

• People prone to seasonal colds or infections

• Anyone looking to support their immune system naturally

• Those under chronic stress, which suppresses immune activity

10. Boosts Insulin Sensitivity & Supports Blood Sugar Regulation

If you are trying to manage blood sugar levels or avoid insulin resistance as you age, infrared saunas can support your metabolic health. The heat exposure mimics the effects of exercise, which improves how your body responds to insulin.

In a study, patients with type 2 diabetes who used infrared sauna therapy three times a week for 20 minutes per session over 3 months showed:

• Improved insulin sensitivity

• Reduced fasting blood glucose levels

• Better overall energy and reduced fatigue

Here’s what is going on physiologically:

• Heat stress activates AMPK (AMP-activated protein kinase) – a key enzyme involved in glucose metabolism

• It also improves mitochondrial function, which plays a role in how efficiently your cells use energy

• Enhanced blood flow helps muscles absorb glucose more effectively

This benefit is particularly helpful for:

• People with prediabetes or type 2 diabetes

• Overweight individuals with insulin resistance

• Anyone trying to support metabolic health without adding more workouts

11. Supports Hormonal Balance By Reducing Cortisol & Regulating Thyroid Function

Hormonal imbalances can show up as fatigue, irritability, weight gain, and irregular cycles, and chronic stress is a major trigger. Infrared saunas help rebalance your system by lowering cortisol levels and improving the conditions that support thyroid and reproductive hormone function.

Exposure to infrared can influence the hypothalamic-pituitary-adrenal (HPA) axis, which is responsible for regulating your stress response and hormones like cortisol, TSH, and estrogen.

What is happening:

• Sauna use lowers chronic cortisol levels, which may interfere with progesterone, testosterone, and thyroid hormones

• It stimulates circulation to endocrine glands, improving their function

• The relaxation effect supports better pituitary signaling for more balanced hormone output

This can help:

• Women with irregular cycles or PMS

• Men with low testosterone or adrenal fatigue

• Anyone dealing with mood swings or burnout symptoms

12. Supports Lymphatic Drainage & Reduces Water Retention

If you often feel bloated, puffy, or swollen, especially around your legs, hands, or face, infrared saunas may help move stagnant fluid by stimulating lymphatic flow. The lymphatic system is essential for immune defense and detoxification, but it needs regular movement or heat to stay active.

Research shows that exposure to infrared saunas increases interstitial fluid exchange and supports natural lymphatic clearance.

Let’s see how it works:

• The heat-induced increase in circulation pushes lymph through vessels

• Sweating also encourages fluid release from tissues

• This helps reduce swelling, puffiness, and fluid retention

This is ideal for:

• People with sluggish lymph drainage or mild edema

• Frequent travelers or desk workers

• Women dealing with water retention during their menstrual cycles

Maximizing The Benefits Of Infrared Sauna: What To Do Before, During, & After The Session

Just sitting in an infrared sauna and sweating does help, but how you prepare before, what you do inside, and how you recover after make a massive difference in how you feel and what benefits you get. Here’s exactly how to use an infrared sauna for maximum impact.

Before The Session: Prep Your Body So It Works For You, Not Against You

1. Hydrate Like You Mean It

You are going to sweat. A lot. And that is the point – you are detoxing. But the only way your body can do that efficiently is if you have enough water in your system before you start.

• Drink 16 to 20 oz (approx. 500–600 ml) of water at least 30 minutes before your session.

• Don’t chug it the second before stepping in – your body needs time to absorb it.

• Add a pinch of Himalayan salt or electrolyte powder if you are prone to dehydration, headaches, or low blood pressure.

📌 Quick tip: Skip caffeine and alcohol a few hours before – it dehydrates you and can make you feel dizzy or lightheaded in the sauna.

2. Dress (Or Undress) The Right Way

Infrared heat works by penetrating your skin, not just warming the air around you. So, avoid wearing clothing that blocks your skin or traps sweat.

• Go in naked or with a cotton towel around you.

• Avoid synthetic fabrics (like workout gear). They hold heat and trap toxins against your skin.

• Tie up long hair to keep your neck and back exposed to the heat.

3. Start With A Clean Slate

Your pores will open up during the session, so if they are clogged with lotions, oils, or makeup, it limits how well you sweat and detox.

• Take a quick shower with warm water and mild soap.

• Remove all makeup, deodorants, lotions, or body sprays.

• No perfumes either – they can react with heat and irritate your skin or lungs.

4. Know Your Goal, Set The Temperature

Infrared sauna sessions aren’t universal. Are you there for a deep detox? Pain relief? Skin glow? Each goal can slightly change how you approach your session.

• General detox or relaxation: Set temp to 120–130°F (49–54°C)

• Muscle soreness/pain relief: Go higher, around 130–140°F (54–60°C)

• Experienced users only: Can push up to 150°F (65°C) but only if you are well hydrated and used to it.

For first-timers, start with 15–20 minutes. Regulars can go up to 45 minutes, but listen to your body.

During The Session: Don’t Just Sit There – Use The Time Right

1. Bring Water Inside

Take a water bottle with a straw inside with you. You will lose fluids fast, and sipping every few minutes keeps your body functioning optimally. Don’t wait until you feel thirsty. That is already a sign you are mildly dehydrated.

2. Focus on Deep, Controlled Breathing

You are in there to relax your nervous system, not doom-scroll.

• Try box breathing. Inhale for 4, hold for 4, exhale for 4, hold for 4. Repeat.

• You will sweat more and feel mentally clearer if your body isn’t in “stress mode.”

3. Stretch Or Foam Roll Inside (If You Have Room)

The heat warms up your muscles, making it the perfect time to stretch gently.

• Do neck rolls, shoulder shrugs, seated hamstring stretches, or even light foam rolling if you are in a private unit with space.

• Don’t do anything intense – you are not working out in there.

📌 Pro Tip: If you are dealing with soreness or tightness in one area (lower back, for example), rotate your body so that area directly faces the heaters.

4. Towel Off Sweat Mid-Session

This might sound strange, but wiping away sweat helps release more toxins. Your body sweats out not just water, but metals, toxins, and fat-soluble compounds. If the sweat just sits there, your skin may reabsorb some of that. Keep a clean cotton towel with you and blot every 5–10 minutes.

After The Session: Lock In The Benefits, Don’t Waste Them

1. Cool Down Gradually

Let your body come back to baseline slowly.

• Sit or lie down for 5–10 minutes in a cool (not cold) room.

• You can even do light breathwork or meditation while cooling down.

• Avoid jumping straight into a freezing cold shower. It can shock your system if your heart rate is up.

2. Shower, But Make It Count

The sweat contains everything your body wants to get rid of. Letting it dry on your skin? Bad idea.

• Take a lukewarm or cool shower (never hot) within 10–15 minutes.

• Use a gentle exfoliating mitt or brush to remove lingering residue.

• No harsh soaps – your skin is sensitive right now.

3. Rehydrate & Replenish Electrolytes

Your body just lost a ton of fluids and minerals. Replace them or you will feel sluggish, crampy, or get a headache later.

• Drink 16–24 oz of water post-session.

• Add electrolyte drops, coconut water, or LMNT powder for sodium, potassium, magnesium, and chloride.

• Skip sugary sports drinks. They will undo your detox efforts.

4. Eat A Smart Recovery Snack

You don’t need a heavy meal, but a small, nourishing snack helps stabilize blood sugar and rebuild energy.

Great post-sauna snacks:

• Banana with almond butter

• Small smoothie with spinach, berries, and protein

• Boiled egg and avocado toast

• Greek yogurt with chia seeds and fruit

Want the Best Results? Make It A Routine

Once a week is good. 2–3 sessions a week are even better. Some biohackers go 4–5 times weekly, but for most people, consistency is more important than frequency.

Try this 2-week schedule:

• Monday & Thursday: Detox + stress relief

• Saturday or Sunday: Recovery after workouts or a long week

• Adjust based on how your body responds.

Infrared Sauna vs Traditional Sauna: How Do They Affect Your Body Differently?

When it comes to traditional sauna vs infrared sauna, both make you sweat. But they do it in completely different ways, and the way your body responds is not the same.

A traditional sauna uses heated rocks or steam to warm the air around you, usually between 150°F to 195°F (65°C to 90°C). You walk in, and it is hot immediately. That hot air heats your skin first, and your core temperature rises as a result. The body reacts by sweating heavily to cool itself down.

An infrared sauna, on the other hand, uses infrared light (don’t worry, it is safe and non-UV) to heat your body directly, not the air. The temp stays lower, around 110°F to 140°F (43°C to 60°C), but your core temperature rises faster and deeper. So even though the air feels gentler, you sweat more intensely over time.

Here’s how they work differently:

Both are great in their own ways. Just depends – want deep internal recovery? Go infrared. Want that classic, intense sauna blast? Stick with traditional.

Infrared Sauna vs Red Light Therapy: Which Is Better?

Infrared sauna and red light therapy are not the same thing. They are often lumped together, but they do very different jobs. 

Infrared Sauna uses far infrared light (FIR) to heat your body from the inside out. Temperatures typically range between 110°F to 140°F (43°C to 60°C). You sit inside a heated cabin and sweat a lot.

Red Light Therapy (RLT), on the other hand, uses low-level red and near-infrared light (typically 620-850 nanometers) to stimulate your cells – no heat, no sweat. It is more about cell regeneration, reducing inflammation, repairing skin, and even improving mitochondrial function. Sessions are shorter, around 10 to 20 minutes, and you just stand or lie in front of a panel.

Let’s look at the key differences between the two.

Conclusion

Here’s the truth most people won’t tell you: infrared sauna benefits only work if you actually use the thing. You can read all the studies, know all 12 perks by heart, but unless you commit to regular sessions, it is just data on a screen. Infrared saunas are worth it only if you build them into your weekly rhythm, not just post about it once and forget it exists. 

If you are serious about getting the advantages of an infrared sauna (and not just admiring it from across the patio), check out Nordvik. We make outdoor infrared saunas that actually make you want to show up – sleek design, cozy vibes, and built to last through winters. Click here to check out their latest collection.

FAQs

How long to stay in the infrared sauna?

Start with 15–20 minutes if you are new. Once your body adjusts, you can go up to 30–45 minutes per session. Stay hydrated and listen to your body – dizziness or overheating means it is time to step out.

How often to use an infrared sauna?

3–4 times per week is ideal for most people. Daily use is safe for healthy individuals, as long as you are staying hydrated and not feeling drained afterward.

What are the downsides of infrared saunas?

Overuse can cause dehydration, dizziness, or overheating. People with heart conditions, low blood pressure, or pregnancy should check with a doctor first. Not everyone tolerates the heat well, especially in longer sessions.

Is it better to wear clothes in an infrared sauna?

No. It is best to wear as little as possible – just a towel or loose cotton clothing. Infrared light needs direct skin exposure for maximum effect, and clothing can block it.