Infrared saunas are gaining popularity as a wellness tool, but what do the studies actually show? Unlike traditional saunas that heat the air around you, infrared saunas use light to warm the body directly. This creates a gentler experience—typically between 110 and 120 degrees Fahrenheit—allowing for longer sessions. While more research is needed, emerging evidence suggests infrared saunas can offer several benefits.
Heart Health & Circulation
Both infrared and traditional saunas may improve cardiovascular function by boosting nitric oxide production, which dilates blood vessels. One meta-analysis found that daily infrared sauna sessions improved heart function in individuals with heart failure, with effects comparable to moderate exercise. This benefit stems from the therapy’s impact on circulation and reduced stress, key factors in maintaining a healthy heart.
Sleep Enhancement
Early data suggests infrared saunas could improve sleep quality. A survey of over 480 participants revealed that over 83% reported better sleep one to two nights after using an infrared sauna. While more rigorous studies are needed, the relaxing effect of heat exposure is likely a major contributor.
Faster Exercise Recovery
Athletes may find infrared saunas helpful for recovery. Studies show that post-workout infrared sessions can reduce muscle soreness and improve performance. The heat supports faster muscle repair and reduces inflammation, leading to quicker recovery times.
Stress Reduction & Pain Relief
Infrared saunas induce relaxation by calming the nervous system, lowering cortisol levels, and increasing serotonin and dopamine—feel-good hormones. This can lead to reduced stress and improved mood. Research also indicates that infrared therapy may provide relief from chronic pain conditions like fibromyalgia and osteoarthritis.
Who Should Be Cautious?
Infrared saunas are generally safe, but certain individuals should proceed with caution. Pregnant women should avoid them due to the risk of overheating, as advised by the American Pregnancy Association. Those with underlying health conditions, such as cardiovascular disease, should consult their doctor before use.
The Bottom Line: Infrared sauna therapy is a promising wellness practice with potential benefits for heart health, sleep, recovery, relaxation, and pain management. However, further research is needed to fully understand its long-term effects. If you’re considering trying it, discussing it with your healthcare provider first is always a smart move.
