Infrared Sauna
Saunas using infrared light to heat the body directly rather than heating the air. Lower temperatures than traditional saunas (110-150°F vs 150-200°F), may be more tolerable for some. Growing evidence for cardiovascular and pain benefits.
Bottom Line
Evidence-Based Take:
Infrared saunas heat your body directly with infrared light rather than heating the air around you. This allows for lower ambient temperatures while still raising core body temperature. The research is less extensive than traditional Finnish sauna, but growing evidence supports cardiovascular and pain-related benefits.
What the Evidence Shows:
- Moderate evidence for chronic pain conditions (fibromyalgia, rheumatoid arthritis)
- Some evidence for cardiovascular improvements (blood pressure, endothelial function)
- Limited evidence for detoxification via sweating
- Preliminary evidence for chronic fatigue syndrome
- Less evidence than traditional sauna for longevity outcomes
Honest Assessment:
Infrared saunas are legitimate heat therapy, not a gimmick. They're more tolerable than traditional saunas for people who can't handle high heat. The "detox through sweat" claims are overstated (sweat is mostly water and salt), but the cardiovascular and pain benefits appear real. If you have access to a traditional sauna, the evidence is stronger there. But infrared is a reasonable alternative.
vs Traditional Sauna:
Traditional saunas have the big Finnish longevity studies. Infrared saunas have more research on specific conditions (pain, fatigue). Both raise core temperature and induce sweating.
Science
How Infrared Saunas Work:
Infrared saunas use infrared light (invisible heat radiation) to warm your body directly, rather than heating the air. This is the same type of heat you feel from sunlight, minus UV.
Infrared Spectrum:
| Type | Wavelength | Penetration | Primary Effect |
|---|---|---|---|
| Near (NIR) | 0.7-1.4 μm | Deepest (several cm) | Cellular, wound healing |
| Mid (MIR) | 1.4-3 μm | Moderate | Circulation, pain |
| Far (FIR) | 3-100 μm | Superficial (0.1mm) | Heating, sweating |
Most "infrared saunas" are far infrared. Some combine all three ("full spectrum").
Physiological Effects:
- Core body temperature rises 1-3°F
- Heart rate increases (similar to moderate exercise)
- Blood vessels dilate
- Sweating begins
- Heat shock proteins activated
- Endorphin release
Temperature Comparison:
- Traditional sauna: 150-200°F (65-93°C)
- Infrared sauna: 110-150°F (43-65°C)
- Same core temperature rise, lower air temperature
Sweating and "Detox":
Sweat composition is primarily water, sodium, chloride, and small amounts of urea and lactate. Heavy metals and toxins in sweat are minimal. The detox benefits are more about improved circulation and heat stress adaptation than literally sweating out toxins.
Supporting Studies
6 peer-reviewed studies
View all studies & compare research →Practical Protocol
Getting Started:
- Start with 15-20 minutes
- Temperature: 110-130°F initially
- Hydrate before, during, and after
- 2-3 sessions per week
Working Up:
- Gradually increase to 30-45 minutes
- Can increase temperature to 130-150°F
- Some people go daily; 4-7x/week for maximum benefit
- Listen to your body
Session Protocol:
- Hydrate well beforehand (16+ oz water)
- Preheat sauna 10-15 minutes
- Enter and relax
- Wipe sweat periodically (allows more sweating)
- Exit if dizzy, nauseous, or uncomfortable
- Cool down gradually
- Rehydrate with water + electrolytes
Timing:
- Morning: Energizing, good for circulation
- Post-workout: May help recovery (don't do immediately after intense exercise)
- Evening: Relaxing, may help sleep (finish 1-2 hours before bed)
For Specific Conditions:
| Condition | Protocol |
|---|---|
| Chronic pain | 15-30 min daily, 130-140°F |
| Cardiovascular | 15-20 min, 3-5x/week |
| Recovery | 20-30 min post-workout |
| General wellness | 20-30 min, 3-4x/week |
Risks & Side Effects
General Precautions:
- Dehydration (drink plenty of water)
- Overheating (exit if dizzy or nauseous)
- Hypotension (blood pressure drops, stand up slowly)
- Burns (rare, from contact with heating elements)
Who Should Be Cautious:
- Cardiovascular disease (consult doctor first)
- Pregnancy (avoid or keep sessions short and cool)
- Multiple sclerosis (heat sensitivity)
- People on blood pressure medications
- Those with implanted devices (pacemakers, etc.)
- Acute inflammation or fever
Contraindications:
- Unstable angina
- Recent heart attack
- Severe aortic stenosis
- Fever or acute illness
- Open wounds
- Alcohol intoxication
EMF Concerns:
Some infrared saunas emit electromagnetic fields. Low-EMF models are available if this concerns you. Evidence for harm from sauna-level EMF is weak, but options exist.
Drug Interactions:
Heat can affect absorption of transdermal medications (patches). Blood pressure medications combined with sauna may cause excessive drops.
Risk Level: Low for healthy adults; consult doctor if you have cardiovascular conditions
Who It's For
Good Candidates:
- People who find traditional saunas too hot
- Those with chronic pain conditions
- People seeking cardiovascular benefits
- Athletes for recovery
- Anyone who enjoys heat therapy
May Particularly Benefit:
- Fibromyalgia (several studies show improvement)
- Chronic fatigue syndrome
- Rheumatoid arthritis
- Mild hypertension
- Muscle soreness and recovery
May Not Be Worth It:
- If you have access to a traditional sauna (stronger evidence base)
- Budget-conscious (home units are expensive)
- People who don't enjoy heat
vs Traditional Sauna:
Choose infrared if: - You can't tolerate high heat - You want lower operating costs - You have a specific condition with infrared research
Choose traditional if:
- You want the longevity evidence (Finnish studies)
- You prefer the traditional experience
- You have access to a gym or spa with one
How to Track Results
Metrics to Track:
| Metric | How to Measure | Timeline |
|---|---|---|
| Session duration | Timer | Each session |
| Temperature used | Sauna display | Each session |
| Subjective wellbeing | 1-10 scale | Weekly |
| Pain levels | 1-10 scale | Weekly |
| Sleep quality | 1-10 scale | Weekly |
| Blood pressure | Home monitor | Monthly |
For Chronic Pain:
- Track pain levels daily
- Note which areas improve
- Compare week-over-week trends
Signs It's Working:
- Improved pain tolerance
- Better sleep
- More relaxed after sessions
- Improved recovery from exercise
- Lower resting heart rate over time
Signs to Reassess:
- Persistent fatigue
- Dehydration symptoms
- No improvement in 4-6 weeks
Top Products
Premium (Best Quality):
- Clearlight Saunas - Low EMF, full spectrum options, medical-grade
- Sunlighten - Full spectrum, good research backing, patented tech
Mid-Range:
- JNH Lifestyles - Solid quality, reasonable price
- Dynamic Saunas - Good entry-level option
Budget:
- SereneLife Portable - Tent-style, budget option
What to Look For:
- Low EMF certification (if concerned)
- Type of wood (cedar resists moisture)
- Heater placement (even coverage)
- Warranty (5+ years for panels)
- Third-party safety testing
Cost Breakdown
Home Units:
| Type | Price Range | Notes |
|---|---|---|
| Portable/tent | $200-500 | Budget option, less effective |
| 1-person cabin | $1,500-3,500 | Good starter option |
| 2-person cabin | $2,500-5,000 | Most popular |
| Premium brands | $4,000-8,000+ | Clearlight, Sunlighten |
Ongoing Costs:
- Electricity: $0.50-1.50 per session
- Much less than traditional sauna
Spa/Gym Access:
- Drop-in: $20-50 per session
- Membership with sauna: $50-150/month
- Infrared sauna studios: $30-60 per session
Value Assessment:
A home infrared sauna pays for itself in 1-2 years vs spa visits if you use it 3+ times per week. Lower operating costs than traditional sauna (no rocks to heat, lower temperatures).
Podcasts
The Science & Health Benefits of Deliberate Heat Exposure
Regular sauna use (4-7x weekly) is linked to 40% lower all-cause mortality. Heat triggers heat...
Dry Sauna Vs Infrared Vs Hot Tub, Little Known Ways To Heal The Gut, Maintaining Muscle With Ketones and More! Solosode: 495
Ben Greenfield compares dry sauna versus infrared sauna versus hot tub. Also covers gut health...
The Benefits of Infrared Sauna for Skin, Detox, Fat Burning and Inflammation with Connie Zack
Connie Zack joins Dr. Jockers to discuss the wide-ranging benefits of infrared sauna therapy for...
Using Infrared Sauna Therapy to Reduce Inflammation and Detox with Connie Zack
Dr. David Jockers interviews Connie Zack from Sunlighten about how infrared sauna therapy can...
Discussed in Podcasts
Infrared sauna detoxification pulls heavy metals and toxins through sweat
Alicia explains how infrared saunas cause deep detoxification, with studies showing sweat contains heavy metals and environmental toxins that don't come out through exercise or urination. She shares how firefighters use infrared saunas as part of decontamination after fires, producing grayish-brown sweat even after showering.
Former smokers sweat out carcinogens stored in adipose tissue
Former smokers who quit over a decade ago report that their infrared sauna sweat smells like smoke, demonstrating that carcinogens remain stored in adipose tissue and can only be released through deep penetrating sweat.
Clinical study shows significant blood pressure reduction in six weeks
Alicia describes a clinical study conducted at UMKC showing that using an infrared sauna three times per week for 30 minutes produced a statistically significant reduction in blood pressure after just six weeks, with no side effects.
Infrared raises core body temperature to boost immune function
Alicia explains how infrared creates a false fever by raising core body temperature, which improves immunity by increasing white blood cell activity. She recommends using the sauna at the first sign of a cold to prevent it from developing.
Infrared Sauna Discussion
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Infrared Sauna Discussion
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Who to Follow
Proponents:
- Rhonda Patrick, PhD - Discusses sauna benefits broadly, including infrared
- Ben Greenfield - Uses and recommends infrared sauna
- Dave Asprey - Promoted infrared as part of biohacking toolkit
Research:
- Japanese researchers have done much of the infrared-specific work
- Waon therapy (Japanese "soothing warmth" protocol) uses far infrared
Note:
Much of the longevity evidence comes from traditional Finnish sauna studies (Laukkanen et al.). Infrared-specific long-term outcome studies are still needed.
Synergies & Conflicts
Recovery Stack:
- Infrared sauna (heat therapy)
- Cold exposure (contrast therapy)
- Magnesium (muscle relaxation, replace sweat losses)
- Electrolytes (replace sweat losses)
Relaxation Stack:
Cardiovascular Stack:
- Regular infrared sauna
- Zone 2 cardio
- Omega-3s for heart health
Pairs Well With:
- Red light therapy (some saunas include it)
- Meditation or breathwork during session
- Stretching (muscles are warm and pliable)
Both work. Traditional has more longevity evidence. Infrared is more tolerable and has more condition-specific research. Use what you have access to and will actually use.
What People Say
What Users Report:
Positive:
Negative:
Common Themes: