Infrared Sauna Benefits: What They Are, Why They Happen, and How to Get the Most Out of Every Session

Infrared saunas have become one of the most popular “at-home wellness” upgrades because they deliver a deep, comfortable heat at lower air temperatures than many traditional saunas. The result is an experience that many people find easier to tolerate while still producing the classic sauna outcomes: heavy sweating, post-session relaxation, looser muscles, and a noticeable “reset” feeling.

This guide breaks down the most talked-about infrared sauna benefits, what the research suggests, what’s still uncertain, who should be cautious, and how to use an infrared sauna in a way that’s both safe and effective.

If you’re shopping for a unit, you can browse our Infrared Saunas collection, explore all Saunas, or compare hybrid options in our Hybrid Saunas collection.

What an infrared sauna is (and how it’s different from a traditional sauna)

A traditional sauna heats the air (and usually sauna stones), which then heats your body from the outside in. An infrared sauna uses infrared emitters to warm your body more directly, so the air temperature can feel milder while you still heat up and sweat.

In practice, many infrared sessions happen in a “warm to hot” range rather than “very hot.” That lower perceived heat is a big reason infrared saunas are popular for home use, longer sessions, and people who don’t enjoy extremely high temperatures.

If you’re still deciding between sauna types, our Learning Center is a good place to start, and you can also compare indoor placement options in Indoor Saunas.

Common infrared sauna terms you’ll see

• Far infrared (FIR): the most common type used in home infrared saunas.
• Full spectrum: typically means a unit includes more than one infrared band, depending on the manufacturer.
• Low EMF / ultra-low EMF: marketing terms related to electrical field measurements that vary by brand and test method.

Infrared sauna benefits (most reported and most supported)

Sauna benefits are often described as if they’re guaranteed outcomes. In reality, the strongest, most consistent benefits are usually the simplest ones: heat exposure, relaxation, circulation changes, and better recovery habits over time.

1) Deep relaxation and stress reduction

Heat exposure plus forced stillness creates a predictable “downshift” for many people. This can feel like a nervous system reset: calmer mood, reduced muscle tension, and improved perceived stress levels.

Why it may happen:

• Warmth encourages vasodilation (widening of blood vessels) and a calming, post-session “cooldown” effect.
• The routine itself becomes a cue for relaxation, similar to meditation or breathwork.
• Many people pair sauna time with quiet, stretching, or slow nasal breathing, which reinforces the effect.

2) Better sleep quality (for many users)

Many infrared sauna users report falling asleep faster and waking up less during the night, especially when sauna use is consistent.

Why it may happen:

• Heat exposure followed by a gradual cooldown may support sleep onset for some people.
• Reduced stress and muscle tension can make sleep feel easier.

Practical tip: use the sauna 2–4 hours before bed if it energizes you, or closer to bedtime if it relaxes you. People vary.

3) Muscle recovery and reduced soreness

One of the most common reasons people buy an infrared sauna is recovery. Post-workout heat can feel great on stiff muscles and tight joints, and it often improves the sensation of “looseness” and mobility.

Why it may happen:

• Heat increases local circulation and can reduce the feeling of tightness.
• Warm tissues tend to feel more pliable, making gentle stretching more effective.
• Relaxation lowers perceived soreness, which can improve training consistency over time.

4) Circulation support and cardiovascular conditioning (heat as “passive cardio”)

Heat exposure increases heart rate and blood flow. Many people describe a session as feeling similar to light-to-moderate cardio, even though it’s not a replacement for exercise.

Why it may happen:

• Your body works to cool itself through increased circulation and sweating.
• Over time, repeated heat exposure may support vascular function in some populations.

Important: if you have cardiovascular disease, blood pressure concerns, or take medications that affect hydration or heart rate, talk with your clinician before beginning a sauna routine.

5) Relief for achy joints and chronic “stiffness”

Many people with everyday aches (and some chronic pain conditions) use infrared saunas because the heat is tolerable and the sessions can be longer than a very hot traditional sauna.

Why it may happen:

• Heat can reduce muscle guarding and improve comfort during movement.
• Relaxation lowers pain sensitivity for some people.
• Improved recovery routines often reduce flare-ups.

6) Post-session “glow” and skin comfort (mostly indirect)

Infrared saunas are often marketed for skin. Some people do notice a temporary “glow,” likely from increased circulation and sweating.

What’s realistic:

• Short-term: warmth and blood flow can make skin look brighter temporarily.
• Long-term: results vary and depend more on hydration, skincare, and lifestyle than sauna alone.

7) Establishing a consistent wellness routine

This is an underrated benefit: people who own an infrared sauna often use it consistently because it’s convenient. Consistency is where many “compounding” benefits come from: regular relaxation, more stretching, fewer missed workouts due to stiffness, and better recovery habits.

If you’re pairing sauna with other wellness tools, you can explore options like Red Light Therapy Panels and Cold Plunges.

Claims you should be cautious about

Some claims are common in marketing but are not well-proven or are easy to misunderstand.

“Detox” claims

Sweating does eliminate small amounts of certain substances, but your liver and kidneys do the heavy lifting for detoxification. The more practical takeaway is that sweating is a normal, healthy cooling response, not a guaranteed “toxin purge.”

“Weight loss” claims

You can see a scale change after sauna due to water loss, but that’s not fat loss. Infrared saunas may support a weight loss program indirectly by improving recovery, relaxation, and sleep, which helps consistency.

“Cures” for specific medical conditions

Some studies explore sauna-like heat therapy for specific conditions, but you should treat sauna as a supportive wellness tool, not a standalone treatment. Always follow medical guidance for diagnosed conditions.

How to use an infrared sauna safely (and get better results)

Start with a simple plan

• Week 1: 10–15 minutes, 2–3 sessions total
• Weeks 2–3: 15–25 minutes, 2–4 sessions per week
• Ongoing: 20–40 minutes, 3–5 sessions per week (based on tolerance)

Hydration and minerals matter

• Drink water before and after.
• If you sweat heavily, consider electrolytes (especially if you sauna frequently).
• Avoid alcohol before sauna use.

Use the “talk test” for intensity

You should be able to breathe comfortably and speak in full sentences. If you feel lightheaded, nauseated, unusually weak, or get a headache, end the session and cool down.

Cool down deliberately

• Sit or stand outside the sauna for a few minutes.
• Take a lukewarm shower if needed.
• Rehydrate, then return to normal activities.

Consider pairing sauna with gentle stretching

Heat can make stretching feel easier. Keep it light and controlled. Don’t push intensity just because you feel “loose.”

Want to estimate energy use?

If you’re planning an at-home setup, our Sauna Electrical Cost Calculator can help you estimate typical operating cost, and our Home Sauna Installation page covers common planning considerations.

Who should be careful (or ask a clinician first)

Infrared saunas are well-tolerated by many healthy adults, but heat exposure is still a physiological stressor. Use extra caution or seek medical guidance if any of the following apply:

• Pregnancy
• History of fainting, heat illness, or very low blood pressure
• Heart disease, arrhythmias, or recent cardiovascular events
• Kidney disease or conditions where fluid balance is fragile
• Use of medications that affect hydration, blood pressure, or heat tolerance (diuretics, some blood pressure meds, etc.)
• Alcohol or substance use that impairs judgment or temperature regulation

If you have questions about selecting the right sauna for your goals, our Infrared Sauna Selector Tool can help.

Infrared vs traditional sauna benefits: which is “better”?

The best sauna is the one you’ll use consistently. Traditional saunas can reach higher temperatures and deliver a very intense heat experience. Infrared saunas typically feel more approachable, which helps many people use them more often.

A practical way to decide:

• If you love very hot sessions, steam bursts, and a classic sauna feel, consider a traditional sauna (or a hybrid).
• If you want a lower-temperature heat that still makes you sweat, with comfortable longer sessions, infrared is often a great fit.
• If you want both styles in one cabin, check Hybrid Saunas.

Frequently asked questions about infrared sauna benefits

How often should I use an infrared sauna?

Many people do well with 3–5 sessions per week. Beginners often start with 2–3 sessions per week, then increase based on tolerance and schedule.

How long should a session be?

A common range is 20–40 minutes, but it depends on temperature, your experience level, and hydration. Start shorter and build up.

Is an infrared sauna good after workouts?

Many people enjoy infrared sauna after training for relaxation and soreness reduction. Keep it moderate, hydrate well, and avoid turning a recovery tool into another “max effort” stressor.

Does infrared sauna help with calorie burn?

Heat exposure raises heart rate and can increase energy expenditure slightly, but it varies significantly by person. Infrared sauna is best viewed as a wellness and recovery practice rather than a primary fat loss method.

Can I combine infrared sauna with cold plunging?

Some people enjoy contrast therapy (hot then cold). If you’re new, build comfort with one tool first, then experiment. You can explore options in our Cold Plunges collection.

Can I add red light therapy to my sauna routine?

Some users stack sauna sessions with red light therapy as part of a broader wellness routine. If you’re considering that setup, browse our Red Light Therapy Panels and Red Light Therapy Saunas.

Key takeaways

• Infrared sauna benefits are most reliably experienced as relaxation, improved comfort, and recovery support.
• Heat exposure can meaningfully increase circulation and create “passive cardio” effects, but it’s not a replacement for exercise.
• Be skeptical of extreme claims (detox, dramatic fat loss, cures). Use sauna as a supportive tool that compounds with good sleep, training, and nutrition.
• Start slow, hydrate, and build a routine you can maintain.

Ready to explore options? Start with our Infrared Saunas, browse all Saunas, or learn more in our Learning Center.