Sauna Light Therapy (Chromotherapy): Benefits & Top Uses

You have probably heard the term sauna light therapy tossed around – maybe even seen one of those glowing infrared pods and thought, “What’s that all about?” It sounds cool, maybe a little mysterious, and honestly, you are curious if it actually is good for your health or skin.

Well, you are definitely not the only one wondering if this glowing therapy is legit or just hype. So let’s cut through the noise and see what sauna light therapy is, how it works on your body and mind, and how to use it to your full advantage.

Sauna Light Therapy (Chromotherapy): Everything To Know At A Glance

• Combines color & heat for full-body impact: Sauna light therapy pairs visible light frequencies with infrared heat to activate specific physiological responses like detox, circulation, or nervous system reset.
• Each color triggers a unique effect: Red boosts blood flow and skin repair, blue supports sleep and inflammation relief, yellow sharpens focus, and green helps calm the cardiovascular system.
• Infrared heat amplifies light absorption: Gentle infrared heat (113–140°F) opens pores and softens tissue so your body absorbs light wavelengths more efficiently, especially during longer sessions.
• Supports both physical & emotional recovery: Sauna light therapy targets fatigue, hormonal imbalance, skin dullness, and even burnout as it shifts your body into parasympathetic mode.
• Best results come with structure: 3–5 sessions per week, 15–30 minutes each, with color rotation based on your body’s needs (not just mood), delivers the strongest long-term benefits.

What Is Sauna Light Therapy (Chromotherapy) & How Does It Work?

Sauna light therapy, or chromotherapy, exposes your body to specific colors of light within a sauna environment to promote physical and mental well-being. Each color corresponds to different wavelengths and frequencies and influences various physiological responses.

How Chromotherapy Works:

• Wavelength interaction: Colors emit specific wavelengths; for instance, red light has longer wavelengths that can penetrate deeper into the skin, which potentially stimulates collagen production and enhances circulation.
• Neurohormonal effects: Exposure to certain colors may influence neurohormonal activity. For example, blue light is believed to affect melatonin production, which regulates sleep cycles.
• Mood & emotional impact: Different colors can evoke various emotional responses. Warm colors like red and orange may energize, while cool colors like blue and green can have calming effects.
• Historical usage: Ancient civilizations, like the Egyptians and Greeks, utilized color therapy practices, which indicates a long-standing belief in the healing properties of colors.
• Complementary therapy: While chromotherapy is not a standalone medical treatment, it is often used as a complementary approach to enhance relaxation and overall wellness.

7 Physical & Mental Benefits Of Sauna Light Therapy Nobody Talks About (+ Use Cases)

Review these 7 benefits to pinpoint exactly which one speaks to your current health priority.

1. Flush Out What Your Body Doesn’t Need (Detox That Goes Beyond Sweat)

Sauna light therapy ramps up internal cleansing as it stimulates sweat glands and improves circulation at a cellular level. The infrared heat boosts your core temperature while chromotherapy activates metabolic processes that help flush out heavy metals, synthetic chemicals, and hormone disruptors.

Top use cases:

• Releasing built-up toxins from processed foods, alcohol, or medications
• Supporting lymphatic drainage for people in sedentary or desk-bound jobs
• Reducing chemical exposure after travel, surgeries, or pollution-heavy environments
• Resetting after a week of poor sleep or irregular meals
• Amplifying post-workout recovery when your system is inflamed

2. Soothe Sore Spots Without Extra Strain (Relief For Muscles & Joints)

The combination of heat and specific color frequencies (like red and orange) improves blood flow to stiff or damaged tissues. This helps ease inflammation and pain without the stress of physical therapy or intense movement.

Top use cases:

• Reducing stiffness after strength training, long hikes, or travel
• Supporting joint mobility for those with arthritis or chronic tension
• Calming soreness post-injury or surgery when movement is limited
• Assisting pain relief for people with fibromyalgia or autoimmune conditions
• Warming up muscles before a deep tissue massage or chiropractic adjustment

3. Feed Your Skin From The Inside Out (Collagen, Clarity & Glow)

Infrared wavelengths paired with red and yellow light stimulate fibroblasts, which are the cells that produce collagen and elastin. You get deeper skin repair from the inside while sweat clears surface-level congestion.

Top use cases:

• Addressing dullness, dryness, or breakouts from stress or poor sleep
• Speeding up skin recovery post-procedure or chemical peels
• Minimizing the look of fine lines and wrinkles naturally
• Balancing oil production and unclogging pores
• Improving skin texture without harsh topical ingredients

4. Help Your Body Stay Ready (Immune Function That Doesn’t Quit)

Raising your core temperature mimics a mild fever, one of the body’s natural defense tools. Meanwhile, certain light colors like green and violet are believed to support immune cell activity and circulation.

Top use cases:

• Boosting resilience during flu season or after illness
• Supporting immune repair after long-term medication use
• Helping frequent travelers stay consistent with their immune health
• Pairing with vitamin IV drips or adaptogens for next-level recovery
• Easing back into wellness after an illness, fatigue, or burnout

5. Let Your Nervous System Breathe (Mood, Anxiety & Sleep Support)

Light therapy encourages your body to shift from sympathetic (fight-or-flight) into parasympathetic (rest-and-digest) mode. Blue and turquoise tones especially help lower stress markers like cortisol and promote feel-good neurotransmitters.

Top use cases:

• Releasing mental tension after overstimulation or screen fatigue
• Supporting better sleep cycles for insomniacs or frequent night owls
• Calming pre-meeting anxiety or post-deadline burnout
• Creating a mindful pause before bed or after work
• Assisting nervous system regulation in high-pressure roles

6. Reset What Stress Wrecks (Hormone & Circadian Rhythm Support)

Infrared heat enhances melatonin production, and light cues help regulate your internal clock. Combined, they help rebalance hormones tied to mood, metabolism, and sleep, without reliance on supplements.

Top use cases:

• Improving energy for shift workers or jet-lagged individuals
• Supporting hormone function post-birth control or peri-menopause
• Enhancing metabolic rhythm after prolonged stress or burnout
• Restoring sleep/wake cycles disrupted by artificial light exposure
• Rebalancing cortisol for high-output professionals

7. Lift The Cloud Without Forcing Positivity (Seasonal Affective Disorder Relief)

Low light exposure can throw off serotonin and melatonin levels. Sauna light therapy counters that with full-spectrum visible light and warmth, the 2 things your brain craves in darker months.

Top use cases:

• Replacing or complementing SAD lamps with full-body exposure
• Creating a mood lift during short, dark winter days
• Supporting mental clarity in colder or overcast climates
• Preventing seasonal energy dips before they spiral
• Offering a dopamine reset without caffeine or sugar dependence

Infrared Sauna Light Therapy vs Traditional Sauna vs Full-Spectrum Sauna Light Therapy: What Should You Choose?

Use this table to see which one best fits your current needs.

How Chromotherapy Actually Works In Infrared Saunas

Use this breakdown to understand how color light therapy works with infrared heat.

• Infrared heat softens tissue and opens pores, which allows color light to absorb more efficiently. This primes your body to receive chromotherapy signals faster than if used alone.
• Color wavelengths reach both the skin and retina, which triggers physiological responses through the nervous and endocrine systems. For example, blue light stimulates photoreceptors that influence melatonin secretion, while red light may increase nitric oxide for better blood flow.
• Full-spectrum visible light (400–700nm) targets surface-level cells, while far-infrared waves (up to 15mm) penetrate deeper into muscle and connective tissue. This dual approach lets you address internal and external wellness issues in 1 session.
• Each color operates at a specific vibration frequency measured in terahertz (THz), which may influence cellular repair. Red light (480–405 THz) is often associated with mitochondrial activity and ATP production.
• Color photons are absorbed by chromophores in the skin, which are light-sensitive molecules that trigger energy transfer and signal cascades inside the body. This mechanism is the foundation of light-based therapies like photobiomodulation.
• Pairing light with heat accelerates detox processes. Far-infrared heat combined with visible color therapy increases sweat output and lymphatic activity by up to 18% compared to infrared heat alone.
• Infrared panels keep the temperature low and tolerable (113–140°F), which allows you to stay longer and benefit from sustained light exposure. This is key for mood, sleep, and nervous system regulation.

Sauna Light Therapy Color Chart: Understanding What The 7 Different Colors Offer

Use this section to find the exact color that fits your goals.

1. Red: Boosts Circulation, Energy & Skin Repair

Red light uses longer wavelengths (around 620–750 nm) that penetrate up to 10 mm into the skin. This increases blood flow, oxygenates tissues, and supports collagen production for visible skin renewal and deeper muscle recovery.

Best for:

• Jumpstarting blood flow before or after a workout
• Improving recovery from soreness or stiffness
• Supporting collagen regeneration for healthier skin
• Warming up muscles pre-activity or pre-massage
• Addressing fatigue from poor circulation

Avoid If:

• You have rosacea or hypersensitive skin
• You’re already overheated or inflamed
• You’re managing a fever or heat-related condition
• You're in a late-night session for better sleep

Optimal Duration: 15–20 minutes per session

Optimal Session Time: Morning or early afternoon

2. Orange: Supports Digestion & Emotional Resilience

Orange light bridges the gap between red and yellow on the spectrum and stimulates the sacral energy center. It’s thought to activate digestion, ease emotional tension, and open the respiratory system.

Best for:

• Resetting after emotional stress or burnout
• Supporting digestion after irregular meals
• Waking up sluggish mornings with deeper breaths
• Loosening chest tension from long periods of sitting

Avoid If:

• You feel overstimulated or edgy
• You're aiming for deep relaxation
• You’ve eaten a large meal just before your session
• You experience light sensitivity

Optimal Duration: 10–15 minutes per session

Optimal Session Time: Midday or early afternoon

3. Yellow: Sharpens Focus & Nerve Health

Yellow wavelengths energize the solar plexus zone and are believed to influence cognitive sharpness and gut-brain communication. Yellow light may also help activate nerve repair and improve mood regulation.

Best for:

• Prepping for a mentally demanding day
• Supporting nerve recovery or gut health
• Breaking through mental fog or low motivation
• Starting the day without caffeine

Avoid If:

• You’re overstimulated or anxious
• You experience migraines triggered by bright light
• You’re using it too close to bedtime

Optimal Duration: 10–20 minutes per session

Optimal Session Time: Morning

4. Green: Calms The Heart & Restores Balance

Green light is associated with the heart center and vibrates at a frequency (around 540–570 nm) that promotes emotional equilibrium. It supports parasympathetic activity, softens nervous tension, and may benefit cardiovascular health.

Best for:

• Stress recovery after high-stakes meetings or conflicts
• Supporting blood pressure regulation
• Soothing muscle tension from anxiety or overthinking
• Helping rebalance your mood after burnout

Avoid If:

• You’re feeling emotionally blocked and need activation (opt for orange or red instead)
• You need a strong physical energy boost
• You require rapid recovery from soreness

Optimal Duration: 15–30 minutes per session

Optimal Session Time: Evening

5. Blue: Quiets The Mind & Lowers Inflammation

Blue light triggers melanopsin receptors in the eyes that regulate melatonin and sleep cycles. It also has a calming effect on the nervous system and may help cool down internal inflammation.

Best for:

• Easing racing thoughts before bed
• Relaxing after intense workdays or social stimulation
• Cooling inflamed joints or irritated skin
• Slowing your breath rate to wind down

Avoid If:

• You’re trying to energize or stimulate alertness
• You already have low energy levels in the morning
• You’re prone to seasonal sluggishness (try yellow or red instead)

Optimal Duration: 15–25 minutes per session

Optimal Session Time: Late evening or right before bed

6. Violet: Stimulates Creativity & Deepens Insight

Violet light, sitting at the edge of visible light (380–450 nm), connects to higher cognition and creativity. It’s often used for nervous system support and is linked with spiritual openness and visualization.

Best for:

• Unlocking creative thinking during brainstorming
• Restoring energy for people in emotionally heavy roles
• Supporting mental clarity during emotional processing
• Re-centering when overstimulated by screens or noise

Avoid If:

• You need grounded, physical energy (use red/orange)
• You’re extremely fatigued or foggy
• You’re in the middle of acute emotional overload

Optimal Duration: 10–15 minutes per session

Optimal Session Time: Early morning or pre-meditation

7. Pink & Turquoise: Emotional Reset For Skin & Spirit

Pink blends the warmth of red with the softness of white, believed to cleanse the emotional system. Turquoise falls between blue and green, linked to immune support and healthy skin turnover.

Best for:

• Clearing post-conflict stress or emotional stagnation
• Supporting skin recovery from sun exposure or irritation
• Relaxing the body while brightening the mood
• Pairing with lymphatic drainage sessions

Avoid If:

• You’re overstimulated from emotional processing
• You have very dry or flaking skin (opt for red/yellow for repair)
• You’re trying to focus intensely

Optimal Duration: 15–20 minutes per session

Optimal Session Time: Late afternoon or during post-stress recovery

7 Strategies To Maximize The Benefits Of Sauna Light Therapy

Use this list of benefits to fine-tune your sauna light therapy routine based on your schedule, mood, and health goals.

1. Start With Contrast Before You Add Color

Use cold water therapy (like a 30-second cold rinse or contrast shower) before your sauna session. This sharpens blood vessel response, enhances heat sensitivity, and may improve metabolism by 350%.

2. Rotate Color Based On Daily Needs, Not Just Mood

Pick your light color based on your body’s current need, not how you feel emotionally. For example, use red post-leg day to reduce stiffness, yellow before a brainstorming sprint, and green after intense screen exposure. Switch colors based on your recovery or energy demands to avoid adaptation and keep benefits sharp.

3. Use The “20/20” Rule For Energy + Calm

For energy during the day, combine 20 minutes of red or yellow light in the morning with 20 minutes of blue or turquoise in the evening. This keeps your circadian rhythm stable without overstimulating or sedating your nervous system across the day.

4. Add Color Layering For Dual Goals

Layer 2 light settings in 1 session (e.g., 10 minutes red + 10 minutes green). Red improves circulation and muscle repair; green helps regulate nervous system function. This layered approach supports both recovery and mood regulation without the need for separate sessions.

5. Pair With Topicals That Boost Light Absorption

Apply a water-based serum or light-activated skincare (look for hyaluronic acid or light-enhancing peptides) 10–15 minutes before your sauna. This helps deliver visible results faster, especially for skin tone, elasticity, and glow.

6. Time Your Meals Around Your Sessions

Go 1.5–2 hours after a light meal with carbs, sodium, and water. You’ll avoid dizziness, support thermoregulation, and fuel better cellular energy output. Don’t go on an empty stomach or right after a heavy meal, as both can reduce light absorption efficiency.

7. Use Light Before Cognitive Tasks, Not Just Recovery

Use yellow or violet light 30–45 minutes before high-output tasks like pitches, performance reviews, or presentations. Studies suggest certain wavelengths can support neurotransmitter regulation and increase brain activity in frontal cortex regions tied to executive function.

Red Light Therapy vs Infrared Sauna Light Therapy: 8 Key Differences You Need To Know

Use this table to choose the right therapy based on your health priorities, setup preferences, or layering approach.

5 Instances When You Should Avoid Sauna Light Therapy (+ Safety Tips)

Use this safety-first checklist to avoid unnecessary risks and make the most of every session.

• If you have cardiovascular issues: Sauna light therapy raises core temperature and heart rate. Consult your cardiologist before use, especially if you have arrhythmias, uncontrolled hypertension, or a pacemaker.
• During pregnancy (unless medically cleared): Heat and intense light can affect core temperature and blood pressure. Only use under professional supervision if approved, and limit sessions to under 15 minutes at low settings.
• When dehydrated or lightheaded: Light therapy combined with heat can cause dizziness or fainting. Drink 16–20 oz of water at least 30 minutes before your session and consider adding electrolytes if you’ve been sweating or fasting.
• Under the influence of alcohol or sedatives: Heat plus sedatives or alcohol raises the risk of dehydration and unconsciousness. Wait 12–24 hours after alcohol consumption and avoid sauna sessions after sleep aids or muscle relaxants.
• When exposed to extreme heat earlier the same day: Layering heat (like hot yoga + sauna) can overwhelm your thermoregulatory system. Space intense heat sessions at least 6 hours apart.

How Often Should You Use Sauna Light Therapy?

For most adults, 3 to 5 sessions per week deliver measurable results without overstressing your system. Each session should last between 15 and 30 minutes, based on your experience level, light intensity, and health goals.

Use this breakdown to structure your routine with confidence:

• Beginners: Start with 10–15 minutes, 2–3 times per week. Use lower temperatures (113–120°F) and limit your exposure to 1 color per session.
• Intermediate users (3+ weeks in): Gradually build to 20–30 minutes, 3–4 times per week. Layer color cycles and alternate light wavelengths based on recovery or energy needs.
• Advanced protocols (athletes or biohackers): Up to 5 sessions weekly, using up to 3 light modes per session. Maintain hydration and allow 24–48 hours between intense sessions for tissue recovery.

Conclusion

Sauna light therapy doesn’t need to feel abstract or experimental anymore. Once you understand how light wavelengths work with heat, color, and your body's own rhythms, everything starts to click into place.

At Nordvik, we focus on building sauna systems that support real recovery, fit your lifestyle, and stay dependable for years, not just seasons. Whether you're setting up in your backyard or carving out space indoors, there's a solution that fits. Choose an outdoor sauna to connect with nature or a compact model to bring the heat into smaller spaces without compromise.

FAQs

Will sauna light therapy help me lose weight?

It may support fat loss indirectly as it raises your core temperature, which increases calorie burn and supports metabolic activity. For best results, combine it with movement-based sessions and 3–5 weekly uses at 113–130°F for 20–30 minutes.

Is sauna light therapy the same as red light therapy?

No. Red light therapy uses concentrated LEDs to stimulate cellular repair without heat. Sauna light therapy pairs visible color light with infrared heat, which makes it more suitable for full-body detox and relaxation.

How long until I see results from sauna light therapy?

Most people report noticeable changes in energy, skin clarity, or sleep within 3–5 sessions. Full-body benefits often show up after 2–3 weeks of consistent use.

Can children or teens use sauna light therapy?

Only with pediatrician approval. Their thermoregulation systems are more sensitive, so shorter sessions (under 10 minutes) and mild temperatures (under 115°F) are critical.