As saunas continue to grow in popularity for health and wellness, terms like “infrared therapy” and “red light therapy” often get used interchangeably—but they’re not the same. While both involve light and heat, they serve different purposes and use distinct wavelengths. Understanding the difference is key to choosing the right setup for your needs. In this article, we’ll break down how each works, their benefits, and how to decide which one belongs in your sauna.
Infrared saunas use infrared heating panels to warm your body directly without significantly heating the surrounding air. These saunas emit primarily far-infrared wavelengths (typically 700nm–10,000nm), which penetrate deep into the body to promote sweating, circulation, and detoxification.
Use Case: Ideal for people looking to relax, reduce inflammation, or enjoy a gentler sauna experience.
Red light therapy (also called photobiomodulation or PBM) uses specific wavelengths of red and near-infrared (NIR) light—typically 630nm to 850nm—to stimulate mitochondrial activity in cells. Unlike infrared therapy, red light doesn’t produce heat; instead, it enhances cellular function and regeneration.
Use Case: Best for athletes, biohackers, or anyone targeting recovery, performance, and skin rejuvenation.
| Feature | Infrared Therapy | Red Light Therapy |
|---|---|---|
| Wavelength Range | 700–10,000nm (mostly far-infrared) | 630–850nm (red and NIR) |
| Primary Effect | Heating tissue, inducing sweat | Stimulating cellular regeneration |
| Perceived Heat | Warm to hot | Cool to mildly warm |
| Main Benefits | Detox, pain relief, relaxation | Skin health, muscle recovery, ATP production |
| Device Type | Infrared sauna panels | Red light panels |
Yes! In fact, combining red light therapy with a traditional or infrared sauna session can enhance both experiences. Use red light therapy before or during your sauna session to maximize muscle recovery, skin rejuvenation, and cellular energy production.
Standard red light panels are not designed for high heat and humidity. You must use sauna-rated panels specifically engineered for these conditions or purchase a sauna that includes red light therapy.
These are the only two red light therapy panels we recommend for safe, effective use inside saunas:
Explore all sauna-rated red light therapy panels here.
While both infrared and red light therapies offer incredible health benefits, they serve different purposes. Infrared warms and detoxifies the body through deep heat, while red light stimulates healing and energy at the cellular level. When used together—especially with sauna-rated red light panels—you create a powerful home wellness system designed to restore, recover, and rejuvenate.
Ready to upgrade your sauna experience? Explore our full collection of red light therapy and infrared sauna products at Haven of Heat.
*Haven Of Heat and its associates do not provide medical guidance. Consult a licensed doctor for medical advice. All of the information contained in this website is for information purposes only. Results of using our products vary on an individual basis and no immediate permanent or guaranteed solutions can be provided. We reserve the right to change, without notice, anything contained within the article. Haven Of Heat shall not be held responsible for printing variations.
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