An in-depth look into how infrared saunas work and how they can improve everything from skin health to fat loss

If you are used to the visible heat generated from the steam in a traditional rock sauna or Finnish sauna, you might be wondering both how do infrared saunas work and what is the difference between infrared and traditional sauna?

While traditional saunas heat up the space largely by pouring cold water on hot rocks to produce steam which raises the ambient or surrounding temperature in the sauna, infrared saunas are emitting infrared light waves that penetrate the body and produce heat energy.

Put simply, the main difference between infrared and traditional sauna is the heat source – the former produces infrared light whereas the latter heats the air around you. Both sauna types have fantastic benefits for the body and for improving recovery from a hard workout, improving sleep, reducing body fat, increasing human growth hormone and testosterone for performance and muscle repair, improving mood and mental health, improving cardiovascular health and even extending lifespan.

If you are someone who uses saunas regularly or wondering if saunas are good for you, it is beneficial to understand how infrared saunas work and how you should use an infrared sauna.

The Science of Heating the Body

All saunas serve the purpose of raising the core temperature of the body, producing ‘heat stress’, to create an adaptive response in the body and produce physiological responses that improve recovery and detoxification.

Heating the body deliberately is a method of biohacking and recovery that many experts have been talking about and that is becoming a much more mainstream approach to improving recovery time in athletes.

When the body is heated up, many of the same physiological effects as exercise are taking place, like increased heart rate, increased breathing rate, greater circulation of blood and vasodilation, increased sweating, raised body temperature, growth hormone release, increased cortisol, and activation of heat shock proteins.

Deliberate heat exposure and its benefits for the body are discussed in depth in podcasts like the Huberman Lab with Dr Andrew Huberman. We have touched on a summary of the benefits of sauna, sauna blankets and heat therapy in some of our other articles and use heat therapy as a very regular method of improving exercise recovery.

By heating the body and raising the body’s core temperature, we are taking advantage of numerous effects relating to the endocrine system, cardiovascular health improvements, growth hormone benefits, mental health benefits, weight loss and brown fat producing benefits, inflammation reduction, and many more positive health effects.

How Infrared Saunas Work 

Infrared saunas are sold in three different types: Far Infrared, Near Infrared and Full Spectrum Infrared.

We know that sunlight is a combination of both visible and invisible forms of light. One of the parts of this spectrum is the invisible infrared light which gives sunlight some of its life giving and reparatory benefits to the body. This infrared light from the sun has a warming and relaxing quality and is what we can’t see but can feel.

Using specially designed panels, infrared saunas radiate either Far Infrared, Near Infrared or a combination of both that gradually heat the cells of the body, raising core body temperature. In the process, the infrared rays are penetrating through the various layers of the skin, something that traditional saunas do not do, causing a host of amazing responses that promote recovery, healing, weight loss, skin repair, immune health, mood regulation, sleep promotion and relaxation.

Near Infrared Saunas

Some saunas produce primarily near infrared (NIR) light. Unlike traditional saunas, near infrared (NIR) light saunas produce radiant heat from the inside out. This type of light mimics the natural light produced by the sun and effectively penetrates into the body, reaching beyond the surface of the skin to raise core temperature with a deeper heat than traditional saunas.

The unique heating method of NIR saunas allows for a more efficient and therapeutic experience. By penetrating deeper layers of tissue, NIR light promotes increased circulation and stimulates the body’s natural healing processes. This not only enhances relaxation but also supports recovery from muscle soreness and joint pain, making it a popular choice for athletes and those recovering from injuries.

Near infrared saunas are particularly effective at promoting topical healing of the skin and wounds. The increased blood flow and stimulation of cellular activity can accelerate the healing process, making these saunas beneficial for conditions such as acne, eczema, and psoriasis. Additionally, the gentle warmth can enhance the appearance of the skin, helping to reduce the signs of aging and promote a healthy glow.

Another notable benefit of NIR saunas is their potential for stimulating hair regrowth. The improved circulation and enhanced metabolic activity can create a healthier environment for hair follicles, which may promote growth and thickness over time.

Moreover, NIR saunas offer mild pain-relieving benefits, making them a great option for those suffering from chronic pain conditions. The heat helps to relax muscles, reduce stiffness, and alleviate tension, providing a soothing experience that can enhance overall well-being.

Overall, near infrared saunas represent a holistic approach to wellness, combining the benefits of heat therapy with advanced light technology. Whether you’re looking to improve skin health, alleviate pain, or simply enjoy a relaxing session, NIR saunas offer a versatile and effective solution that caters to a wide range of health and wellness needs.

Far Infrared Saunas

Far infrared (FIR) saunas make up the majority of infrared saunas available to buy online. Far infrared saunas are generally cheaper than full-spectrum infrared saunas due to the more affordable technology associated with producing far infrared light alone.

FIR saunas provide an incredibly effective way of removing toxins, improving circulation, and relaxing the muscles. This specific wavelength of infrared light penetrates deep into the body, promoting sweating that helps to flush out heavy metals, chemicals, and other impurities. Regular use of FIR saunas can contribute to a detoxification regimen that enhances overall health.

In one study, the use of FIR was shown to produce thermal and non-thermal effects, such as increasing artery blood flow and peripheral circulation, improving endothelial function, alleviating fatigue and pain, reducing blood pressure, and promoting capillary dilation. These results have significant implications for improving recovery after a hard workout and preparing for athletic performance.

Increased blood flow not only aids in muscle recovery by delivering oxygen and nutrients more efficiently but also helps to clear metabolic waste products that can accumulate during exercise. This accelerated recovery process can lead to enhanced performance in subsequent workouts or athletic events.

Furthermore, FIR saunas can be particularly beneficial for individuals dealing with chronic pain conditions, such as arthritis or fibromyalgia. The deep penetrating heat helps to relax tight muscles, ease joint stiffness, and alleviate discomfort, providing a natural and drug-free method of pain relief.

Additionally, the calming effects of FIR saunas can contribute to improved mental well-being. The heat promotes relaxation, reduces stress, and can even improve sleep quality, making it an excellent tool for managing the stresses of daily life.

Overall, far infrared saunas represent a valuable investment in health and wellness, offering a range of benefits from detoxification and muscle recovery to enhanced circulation and stress relief. With their affordability and effectiveness, FIR saunas are an accessible option for anyone looking to enhance their well-being through the therapeutic power of infrared heat.

Full Spectrum Infrared Saunas

Full Spectrum Infrared Saunas, like the Clearlight Full Spectrum Infrared Sauna, are the best quality infrared saunas on the market. Full spectrum infrared saunas use technology that includes a combination of near, mid and far infrared wavelengths for the best of both worlds in infrared light types.

By combining all three levels of infrared light, full spectrum saunas give a complimentary benefit of the unique effects of each wavelength of infrared light to maximise the effects of infrared sauna use. The cost of Full spectrum infrared saunas is generally double or even triple the price of many Far infrared saunas, with the average price of a full spectrum sauna sitting at about $8000AUD - $12000AUD.

Infrared Sauna Vs Traditional Sauna 

We know that traditional saunas use some variation of steam, fire, or electric heaters to make the surrounding or ambient air in the sauna hot, which in turn heats up the body.

Infrared saunas, on the other hand, harness the spectrum of light that is present in the sun to produce light energy that heats the body internally at a cellular level. These differences in infrared sauna vs traditional sauna have a few implications for effects, benefits, energy consumption and suitable setup space. 

Traditional saunas generally take 30-60 minutes to heat up to their operating temperature of around 80-90 degrees C, whereas most infrared saunas take about 10-15 minutes to reach their full heat at about 65-70 degrees C which mean infrared saunas may end up using less energy. 

Some differences in benefits of infrared vs traditional saunas also exist due to the method of heating. Both sauna types share their ability to assist in detoxification through sweat production and metabolism benefits. Infrared saunas have added benefits of eliminating bacteria and improving cellular function and immunity.

Traditional saunas may have a longer lifespan than infrared saunas as the technology in infrared saunas may be more prone to breaking down and requiring repair. It is also worth noting that much of the research conducted around the benefits of sauna use has been using traditional and Finnish saunas, although new research is emerging on infrared sauna use and the benefits of infrared light on the body for photo biomodulation have been extensive. Infrared light has been shown to improve skin health, benefit wound healing, improve hair growth and improve eye health. 

As far as setup goes, while traditional saunas may require setup in a wet space due to the need to pour water over rocks to produce steam, infrared saunas can be set up in the home in a spare bedroom or garage without any need for drainage. In this regard, infrared saunas are more suitable for heat therapy at home and are a completely dry (apart from sweat) treatment.  

Infrared Sauna Vs Ice Baths 

Infrared saunas and ice baths offer some very similar benefits for recovery. While ice baths constrict blood vessels and draw blood away from the skins surface to protect vital organs, infrared saunas cause vasodilation, increasing blood flow around the body.

Read Also: Sauna vs Ice Bath: Which Is Better For Recovery

Both infrared saunas and ice baths are a relatively safe method of recovery when conducted in the right fashion, it is worth acknowledging that heating the body too high and too frequently can have detrimental impacts on the brain. Ice baths on the other hand, can be done repeatedly and will continue to cause the release of adrenaline and dopamine without the risk of dehydration and heat stroke, although hypothermia is still a considerable risk.

It is understood that while using infrared saunas has a positive effect on reducing inflammation, promoting healing and boosting red blood cell count for recovery from exercise types, ice baths should be used with caution following strength based training as cold therapy can actually be detrimental to recovery and muscle hypertrophy.

When To Use An Infrared Sauna

Realistically, an infrared sauna is suitable for use at any time of the day and even beneficial for using close to bed time to improve sleep by causing the rebound effect of lowering the body’s core temperature to induce faster transition into sleep. 

Infrared saunas are suitable to use early in the morning to aid in increasing heart rate, breath rate and other physiological responses, similar to exercise, to aid in releasing natural hormones like cortisol that cause powerful waking signals that also set in motion the body clock.

Saunas are primarily used following a hard workout and have been scientifically proven to dramatically boost levels of human growth hormone and testosterone release that aids in recovery and repair of muscles. Infrared saunas can be used at any time for post-workout recovery with the importance of continued hydration coming into play to counteract the loss of fluids from sweat. The heat stress and heat acclimation caused by taking an infrared sauna, has positive effects on overall cardiovascular function and can improve the body’s ability to regulate temperature, known as thermoregulation.

Conclusion on How Infrared Saunas Work

Infrared sauna offer some unique benefits that are grounded in science. The question of whether infrared sauna actually work is an easy one – yes they do.

As you can see, infrared saunas work by generating infrared light usually from heating panels that are located throughout the infrared sauna back rests and additional front panels for all round coverage.

The unique process of heating the body at the cellular level, essentially from the inside out, results in a different experience and some added benefits of brain health, wound healing, gut and immune health and hair regrowth that generally are not a feature of traditional saunas.

Infrared saunas are a powerful tool for promoting health and wellbeing and there are loads of infrared sauna options that allow for single person use all the way up to commercial infrared saunas for gyms, wellness spaces and recovery centres. When choosing an infrared sauna it is important to assess the quality of the heating, aiming for full spectrum saunas and definitely those with long warranty periods if you are outlaying the thousands of dollars that many infrared saunas cost.

Happy sweating!

Smarter recovery for humans…