Infrared saunas average about 110 to 120 degrees F upon entry, says Kelly Simms, ND, a doctor of naturopathic medicine in Chicago. There are different types of infrared light, determined by their wavelength, which are not in the visible light spectrum. “The wavelength determines the depth of penetration through the skin,” she says. Far infrared reaches the greatest depths within the body. Near and medium rays penetrate to a shallower degree.

The result? “Your body slowly heats up in an infrared sauna, and you may not start sweating until the end of the session, which [may] last from 30 to 40 minutes [or more],” she explains. Depending on the type of sauna that you’re in, it typically works up to a temperature of 140 to 145 degrees F.

In 1965, the first ceramic infrared sauna using far-infrared wavelengths was patented in Japan, and the therapeutic devices were mostly used by medical practitioners there until infrared saunas made their debut in the United States in the 1980s, according to Saunas.org.

There are several types of infrared saunas.

This type of infrared therapy incorporates the far-infrared wavelengths, which deeply penetrate the skin. Infrared lights do not have a color, because they are not visible light. Far-infrared therapy is also called “dry sauna bathing.” The benefits described in this story are documented in research on far-infrared sauna bathing.

Also called photobiomodulation therapy, or PBMT, this type of infrared therapy uses near-infrared wavelengths to promote healing. This therapy uses sources in the visible light and near-infrared spectrum to regenerate tissue, improve wound healing and circulation, and lessen pain and inflammation, according to the American Society for Laser Medicine & Surgery. PBMT may be administered via wearable units that are localized to the affected area, rather than a full-body walk-in sauna.

This type of infrared therapy incorporates all ranges of infrared wavelengths.

This type of therapy adds colored lights to an infrared sauna, with the idea that certain colors provoke different body responses and benefits.

Infrared and red light are not the same thing. Red light therapy is a different type of therapy that uses low wavelength light (LED) to treat sun damaged skin, scarring and wound healing, psoriasis, rosacea, and eczema, according to the Cleveland Clinic. While this can be done in a doctor’s office, you can also purchase red light therapy devices to use at home, such as to support healthy skin aging.

Infrared heat is not associated with a specific light color, says Simms. But many people also use chromotherapy — or colored lights — for additional health benefits. These lights lie on the visible spectrum (red, orange, yellow, green, blue, indigo, and violet) and are all different wavelengths, which is said to treat medical conditions, according to a review published in January 2021 in the International Journal of Traditional and Complementary Medicine. If chromotherapy is used in an infrared sauna session, it’s for an added benefit.

“Infrared saunas have been studied for a variety of problems, such as cardiovascular disease, diabetes, chronic pain syndromes, and injuries,” says Melinda Ring, MD, the executive director of the Osher Center for Integrative Health at Northwestern University in Chicago. It’s important to keep in mind that currently, research on infrared therapy is limited and more is needed to explore exactly what benefits it may provide, she explains. What’s more, much of the existing body of literature on the health benefits of sauna bathing is on traditional Finnish saunas and is not specific to infrared therapy. While the studies below speak to infrared sauna bathing specifically, they are, as a whole, based on small groups of people.

Here’s a look at what more recent research suggests infrared sauna may be able to do for your health.

Another research review, published in August 2018 in Mayo Clinic Proceedings, explains the potential connection between saunas and heart health. The authors concluded that sauna bathing, including infrared sauna use, may reduce blood pressure, improve blood vessel function, reduce inflammation, and calm the nervous system, among other changes. What’s more, the heart’s reaction to sauna bathing may also be akin to walking, something that strengthens the heart and is recommended for people who have heart failure.

Studies on the use of infrared sauna and exercise recovery are not consistent across the board. Other past research found that well-trained runners who performed a simulated trail-running race recovered better and faster when they used cryotherapy (cold therapy) than with far-infrared or no therapy.

There’s no doubt that stepping into an infrared sauna feels good for most people. And for certain groups of people, it may also do more.

A small past study looked at mildly depressed people who were treated for 15 minutes once a day for five days in a far-infrared sauna and then told to lie in bed for 30 minutes. Over four weeks they reported fewer physical complaints (such as discomfort and pain that’s viewed as mentally distressing), more relaxation, and an improvement in appetite compared with the control group. The authors theorized that thermal therapy is sedating (boosting relaxation) and may have an effect on the nervous system, triggering the “chill and calm” parasympathetic nervous system. A change in appetite is one symptom of depression, and this study also indicates that infrared sauna use may impact hunger hormones in a positive way.

Another small study, published in September 2020 in the Korean Journal of Family Medicine, concluded that infrared sauna use among 38 obese individuals improved their quality of life (something that other research has shown is lower in folks with a higher BMI). In the study, participants sat in an infrared sauna for 15 minutes and rested in room temp air for 30 minutes twice a day for four consecutive days. After the four days, those taking infrared saunas reported less pain and discomfort, as well as less anxiety and depression.

An infrared sauna is a warm, quiet space with nothing to distract you, which could also potentially be a factor in its therapeutic benefits, in addition to the actual infrared exposure. It can trigger your relaxation response to decrease stress, says Simms. One caveat, says Simms: You won’t get this benefit if you go in there and scroll social media or answer emails on your phone. As a review published in April 2018 in Evidence-Based Alternative and Complementary Medicine points out, sauna bathing might release endorphins, strongly support you to stop and practice mindfulness, reduce stress and improve relaxation, and can simply give you a break in your day for self-care that’s psychologically beneficial. “People come out feeling really energized. An infrared sauna session can be invigorating,” says Simms.

A small amount of research has suggested that those with inflammatory conditions, such as rheumatoid arthritis, may benefit from infrared sauna therapy, which has been found to lessen pain and stiffness, concludes the aforementioned review in Evidence-Based Complementary and Alternative Medicine, which looked at the results of four studies specific to rheumatological diseases.

One of these past studies, published in Clinical Rheumatology, concluded that people with rheumatoid arthritis and ankylosing spondylitis who used infrared therapy eight times over a four-week period had less pain, stiffness, and fatigue over the short-term, though these differences were small.

In addition, that same review looked at two randomized controlled trials of people with chronic pain disorders who used infrared therapy. One randomized controlled trial published in the Journal of Alternative and Complementary Medicine found that using the sauna for eight weeks helped people with chronic tension headaches reduce headache intensity by 44 percent. The authors theorized that some of the effect could be from the relaxation response, which may decrease activity of the sympathetic nervous system, responsible for the fight-or-flight response. Another small past trial with 46 participants found that people with a chronic pain disorder had improvements in mood and were more likely to return to work after practicing sauna bathing.

Finally, a pilot study published in Internal Medicine evaluated 10 people with chronic fatigue syndrome who sat in a far-infrared sauna for 15 minutes and then lay in a bed under a blanket for 30 minutes once a day, five days a week for four weeks found that the therapy helped reduce pain after treatment and improved mood. The authors theorized that this therapy may have worked by reducing the oxidative stress that may play a role in symptoms; the warmth was also likely relaxing, contributing to a boost in mood.

For the most part, infrared sauna therapy is safe, according to an integrative medicine expert at Mayo Clinic in the aforementioned online consumer Q&A post. The research and studies reviewed above mostly say that people who are in “generally good health” will be okay in the dry heat. Even those who have stable heart disease can likely go for a sauna bath, but it’s always a good idea to get the okay from your professional healthcare provider first. If you’ve had a recent heart attack, uncontrolled hypertension, or certain heart conditions, sauna bathing may be dangerous. (Again, talk to your doctor.)

It is dangerous to consume alcohol in the sauna, however, according to the above study in Evidence-Based Complementary and Alternative Medicine, as this can be taxing on your heart and can lead to accidental burns. In addition, other side effects tend to be mild and include feeling uncomfortable in the heat, light-headedness, and claustrophobia. You can always leave your session early if you do not feel well.

People who are pregnant should avoid exposing their body to high temperatures, and should therefore stay out of saunas, notes the American Pregnancy Association. If you are breastfeeding, check with your ob-gyn or professional healthcare provider first.

Kelly Simms, ND, has some general guidance she gives those wanting to explore infrared sauna therapy. For specific guidance and balancing the risks and benefits, it's best to discuss it your primary health team.

The benefits of infrared sauna don’t happen in a single session. (Research looked at multiple sessions done weekly over the course of several weeks or months.) One time will give you an indication of whether or not you like it, but going regularly and consistently is what’s needed for results, says Simms. She recommends scheduling two to three sessions per week for at least a month and then assess if you find it enjoyable and helpful to your health and wellness routine.

Though this type of sauna therapy can deliver moderate results similar to exercise, it’s not the most effective form of physical activity, as it does not increase respiratory rates or improve heart function the way moderate-intensity exercise does, notes a small study on 10 women published in March 2022 in Complementary Therapies in Medicine. But infrared sauna use does literally warm your body. So, one great use for infrared is as a warmup before a workout. “It’s like walking before a run,” Simms says.

Stay hydrated by drinking water or an electrolyte beverage before, during, and after your session, recommends Simms.

The idea is for the infrared light to penetrate your skin, so the more skin exposed the better, says Simms. If you feel comfortable, you can go fully unclothed and sit on a towel. If not, you’ll still get the benefits. Your comfort is most important (otherwise you might not want to go back).

If you’re one to check your email in any circumstance, including in an infrared sauna, leave it outside. Why? You may be able to get more of the stress-busting benefits of the therapy. Research shows that people who limit their email use have lower daily stress, which improves mood. Instead of “making the most of your time,” try to sit quietly and breathe deeply, says Simms.

When you first start infrared sauna therapy, it might take a while for you to start sweating. After a few sessions, you will start to sweat more easily as your body becomes more acclimated to the heat, says Simms. (When the body is heat acclimated, it starts to sweat sooner and more profusely when heated, since sweat is a cooldown response.)

Infrared sauna therapy can be relaxing and relieve stress, and it may deliver other benefits for your heart, exercise recovery, and reduced pain. “Infrared saunas are growing in popularity. While more research is needed, infrared sauna can be a useful part of a wellness strategy that includes exercise, good nutrition, stress management, and healthy sleep,” says Ring.

The North American Sauna Society

For some basics about sauna (including the various types and FAQs on setting up a sauna in your home), this website is a good place to begin.

Summit for Wellness Podcast With Bryan Carroll

This podcast dives into the different wavelengths of light and the science behind how infrared light acts on your cells, and focuses on the specific benefits of near-infrared saunas.

The Institute for Functional Medicine

Their “Find a Practitioner” tool can help you locate a doctor who practices functional medicine if you’re interested in whether or how therapies like infrared sauna can treat your health condition. Seeking this second opinion can be extremely helpful if your current provider is not comfortable with complementary medicine.

University of Arizona Andrew Weil Center for Integrative Medicine

The center offers a directory of practitioners who have completed their Fellowship in Integrative Medicine or Integrative Health and Lifestyle programs. These healthcare practitioners can be found throughout the country. You can also search by specialty.

The Finnish Way: Finding Courage, Wellness, and Happiness Through the Power of Sisu

This book, by Katja Pantzar, is a general look into Finnish wellness practices, which includes saunas, as a tool to promote overall happiness and well-being. You can use this read as a jumping off point to develop other habits that bring you joy and a sense of relaxation and balance.

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