Infrared saunas offer a range of health benefits, from muscle recovery and better circulation to stress relief, improved sleep, and glowing skin. This guide breaks down how they work, what to expect, and why they’re a wise investment in your wellness.
The potential benefits of infrared saunas include improved circulation, support for healthy blood pressure levels, enhanced muscle recovery, joint relief, and stress reduction. They offer many of the same advantages as traditional saunas and then some.
With gentler heat and greater comfort, infrared saunas provide Canadians an enjoyable and straightforward way to relax and practice wellness every day. That’s why many people across Canada visit infrared fitness studios or invest in home sauna units.
But how do infrared saunas deliver all these benefits, and how long does it take to see results? Let’s look at the science-backed advantages and what you can expect from regular use.
Quick Review: What Are Infrared Saunas and How Do They Work?
Infrared saunas use infrared heat to warm your body directly rather than warming the air around you like a traditional steam sauna would.
The gentle heat penetrates 1.5 to 2 inches or more into your tissues, helping you sweat and relax at lower temperatures (between 37°C and 65°C or 100°F and 150°F). This makes infrared sessions more tolerable for longer sessions.
The benefits of infrared sauna sessions start from this added comfort, as it allows you to:
- Ease into deeper relaxation
- Enjoy longer, more effective sessionsÂ
- Breathe easier (no scorching air to inhale)
For many, using an infrared sauna feels far more inviting than stepping into the intense heat of a traditional sauna, which makes it a better choice for home use. After all, using at-home wellness technology you’ve invested in should be something you look forward to, not dread.
Read more: What is a Full Spectrum Infrared Sauna?
Pros and Cons of Infrared Sauna
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Health Benefits of Infrared Sauna
An infrared sauna session can offer significant health benefits, especially with regular use. Here are some of the top research-supported infrared sauna benefits:
Infrared Saunas May Support Pain Management and Training Recovery
One of the known benefits of an infrared sauna session is its potential to relieve muscle and joint pain. Infrared heat penetrates deep into fat tissue, raises muscle temperature, and increases blood flow, helping to:
- Relax and loosen muscles
- Support recovery after physical activity (specifically endurance training)
- Reduce fatigue and stiffnessÂ
- Decrease muscle soreness post-exercise
- Soothe inflammation
- Relieve chronic pain (studied in conditions like rheumatoid arthritis, osteoarthritis, and fibromyalgia)
How Long to See Benefits of Infrared Sauna on Physical Recovery Don’t expect instant effects after your first infrared sauna session. Research on athletes shows that while your body may initially react with a higher heart rate and elevated stress hormones, it also starts to relieve muscle soreness. After several weeks of consistent use, your body adjusts, helping you recover faster and feel stronger after every workout. |
Infrared Saunas May Help With Detox and a Healthier Lifestyle
Your body naturally detoxes when you sweat, and infrared sauna therapy makes you sweat (a lot). That’s why detoxification is one of the most recognized and reported benefits of infrared sauna bathing.
Beyond expelling harmful toxins, at-home infrared sauna therapy may also help people with higher body mass reduce water weight and burn calories. A study found that individuals who used Clearlight Infrared Saunas lost an average of 4% of their body fat over four months.
While a healthy lifestyle (plus working kidneys and liver) is still fundamental to detox and weight loss, using a sauna regularly can be a good addition to your wellness routine.
Read more: How to Plan an At-home Spa Day with Your Infrared Sauna
Infrared Saunas May Improve Cardiovascular Health
High blood pressure affects about one in four Canadian adults. It’s a leading risk factor for heart disease, stroke, and other severe health conditions.
One of the top benefits of infrared sauna bathing is boosting blood flow and supporting improved blood circulation. The heat dilates blood vessels, which increases heart rate and blood flow, much like light exercise, although exact responses can vary.
Regular sauna use (four to seven times a week) can also lower the risk of developing high blood pressure over time. Some evidence also suggests a decreased risk of dying from heart disease (think congestive heart failure or peripheral arterial disease).
Infrared Saunas May Boost Mood and Reduce Stress
The infrared sauna experience helps soothe sore muscles and calm your mind. Many people find that using an infrared sauna after a long week (or day) is enough to shake off fatigue and tension. Research links near-infrared light, a part of the infrared spectrum, to a better mood.
So, if you’re looking to add meditation and relaxation to your daily routine, an at-home infrared sauna is the perfect investment. It’s especially useful for managing everyday stress, supporting mental clarity, and creating a personal space to reset.
Infrared Sauna May Improve Sleep Quality
A relaxed and stress-free person sleeps well, so if you’re using an infrared sauna, you’re already off to a great start. Infrared sauna bathing helps raise your core body temperature. When you step out, your body cools down, which signals to your brain that it’s time to sleep.
Combined with a healthy sleep routine and fewer distractions, this process helps you fall asleep faster and stay asleep longer. With regular dry sauna bathing within reach at home, you can easily regulate your sleep cycle and enjoy more restful nights.
Infrared Saunas May Enhance Skin Health
Have you ever tried red light therapy devices? They use “red light” to stimulate your cells’ mitochondria, supporting skin repair and a healthy glow. Near-infrared light can be used the same way, so infrared sauna benefits may include healthier, clearer skin.
Research also suggests that a far-infrared sauna improves wound healing. Some claims say that the increase in thermal energy from infrared saunas can be effective at temporarily reducing cellulite. The sweat and heat add to the “sauna glow” by opening up your pores, flushing out impurities, and increasing blood flow to your skin.
In a Nutshell
- Infrared saunas work by directly warming the body with gentle heat, making sessions more comfortable and tolerable for longer durations than traditional saunas.
- Infrared saunas offer numerous health benefits, including improved circulation, muscle recovery, joint relief, stress reduction, and better sleep.
- Pain Management and Training Recovery: Relieves muscle and joint pain, supports recovery after physical activity, reduces fatigue and stiffness, and decreases muscle soreness.
- Detox and Weight Loss: Promotes sweating for detoxification and can help reduce water weight and burn calories.
- Cardiovascular Health: Boosts blood flow and supports improved blood circulation, potentially lowering the risk of high blood pressure and heart disease.
- Mood and Stress Reduction: Helps calm the mind and soothe the body, supporting mental clarity and stress management.
- Improved Sleep Quality: Raises core temperature; once the body cools, it signals the brain for sleep, leading to faster and more restful sleep.
- Enhanced Skin Health: Near-infrared light can stimulate skin repair and promote a healthy glow, and the heat and sweat open pores to flush out impurities.
- To enjoy the best benefits, it’s recommended to use an infrared sauna three to four times per week, gradually increasing until daily use can be tolerated. While generally safe, it’s advised to consult a healthcare professional before starting regular sauna sessions, especially if with certain health conditions.Â
Frequently Asked Questions
What are the downsides of infrared sauna?
While infrared saunas are generally safe, potential downsides include:
- Not suitable for everyone (e.g., pregnant individuals or those with certain health conditions)
- Less intense heat and atmosphere than traditional steam saunas
- Some models may lack steam options or multi-user capacity
Always consult a healthcare provider before starting regular sessions.
Do infrared saunas burn fat?
Yes, indirectly. While infrared saunas aren't a weight-loss miracle, they can boost calorie burn, reduce water weight, and support fat loss as part of a healthy lifestyle. One study demonstrated a 4% reduction in body fat over four months of regular use. The key is consistency, paired with a balanced diet and regular exercise.
Take Infrared Sauna Benefits Home with Wellness Shop
Why wait to enjoy daily detox, faster recovery, and true relaxation? The benefits of infrared sauna therapy can be yours every day with the best-selling Clearlight Infrared Saunas.
These full-spectrum, luxury saunas deliver all the benefits of a luxury design that’s built to last with durable, non-toxic materials and trusted by health professionals. Each unit comes with a limited lifetime warranty that covers the entire unit, from the wooden structure to the controls.
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Disclaimer: The information in this article is not intended to prescribe a particular diagnosis or course of action. Always speak with a healthcare provider for advice if you have any concerns about your current health or well-being.
