Red Light vs Infrared Light Therapy in Saunas: What's the Difference?

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.

What Is Infrared Therapy?

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.

Benefits of Infrared Therapy:

• Deep tissue heat for joint and muscle relief
• Improved circulation and cardiovascular stimulation
• Detoxification through sweating
• Lower ambient temperature makes sessions more comfortable

Use Case: Ideal for people looking to relax, reduce inflammation, or enjoy a gentler sauna experience.

What Is Red Light Therapy?

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.

Benefits of Red Light Therapy:

• Stimulates collagen for skin health and anti-aging
• Accelerates muscle recovery and tissue repair
• Reduces inflammation at the cellular level
• Increases cellular energy (ATP) production

Use Case: Best for athletes, biohackers, or anyone targeting recovery, performance, and skin rejuvenation.

Key Differences at a Glance

Can You Use Both in a Sauna?

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.

Important Note:

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.

Recommended Sauna-Safe Red Light Therapy Panels

These are the only two red light therapy panels we recommend for safe, effective use inside saunas:

Hooga SaunaPRO Red Light Therapy Panel

• Multi-wavelength (630nm–1060nm)
• Compact and wireless with zero EMF
• Custom timer, brightness settings, and pulsing mode
• Designed specifically for sauna environments

Sauna Red Light Therapy Panel (39" x 10")

• Ultra-powerful full-body panel
• 660nm red + 850nm NIR spectrum
• IP65-rated waterproof and heat-resistant
• Optional rolling stand for flexible use

Explore all sauna-rated red light therapy panels here.

Which One Is Right for You?

• Choose Infrared Therapy if your goal is detoxification, gentle cardiovascular exercise, or deep heat penetration for relaxation and pain relief.
• Choose Red Light Therapy if you’re targeting skin health, performance recovery, or cellular optimization.
• Combine both for the ultimate wellness experience.

Final Thoughts

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.