Infrared Sauna Benefits: What the Research Actually Shows
Infrared sauna benefits for the heart, blood pressure, recovery, pain, sleep and skin, based on the evidence, plus the claims that don't hold up and who should be careful.
Infrared sauna benefits include possible improvements in cardiovascular function, temporary drops in blood pressure, relief from muscle and joint pain, and better relaxation. As of October 2026, though, the evidence for infrared specifically is smaller and shorter-term than for traditional Finnish saunas. “Infrared sauna benefits” is searched about 15,000 times a month in the US, and much of what ranks overstates the science. Here’s what the research supports, and what it doesn’t.
How infrared saunas affect your body
An infrared sauna warms your skin and tissue directly with infrared panels while the air stays at about 120–150°F (premium models reach 165–170°F). Your core temperature rises, your heart rate climbs, blood vessels dilate and you sweat. These responses resemble those of traditional saunas and of moderate exercise, which is the likely basis for most benefits.
Benefits with the best evidence
Cardiovascular function
Japanese researchers developed “Waon therapy”, repeated 15-minute far-infrared sauna sessions at about 60°C followed by rest, for patients with chronic heart failure. Small studies reported improvements in heart function, symptoms and exercise tolerance. A 2009 systematic review in Canadian Family Physician concluded there was limited but encouraging evidence for normalising blood pressure and treating congestive heart failure, while calling for larger trials.
Blood pressure
Heat dilates blood vessels, which temporarily lowers blood pressure. Finnish cohort research using traditional saunas has linked frequent sauna use to lower long-term hypertension risk. Whether infrared saunas deliver the same long-term effect is less studied.
Muscle soreness and recovery
Many athletes report less soreness after infrared sessions, and heat increases blood flow to muscles. Evidence is mostly small studies and self-reports. Treat recovery benefits as plausible, not proven. See sauna before or after a workout.
Chronic pain
Small studies have explored infrared sauna for chronic pain and conditions like rheumatoid arthritis and ankylosing spondylitis, with some short-term improvements in pain and stiffness. Studies are small and often unblinded.
Relaxation and sleep
Heat followed by cooling may help some people fall asleep. Owners in our research describe sessions as a nightly wind-down: one HigherDOSE owner’s wife uses her blanket before bed and finds it soothing.
Claims that don’t hold up
- “Detox”: sweat contains trace amounts of some substances, but your liver and kidneys do the real work. Infrared saunas don’t remove meaningful amounts of toxins.
- “Burn 600 calories”: you burn modestly more than at rest. Weight lost is mostly water. See does a sauna burn calories.
- “Full-spectrum is proven better”: there’s little research showing near- and mid-infrared add benefits over far-infrared.
Infrared vs traditional sauna research
The largest, longest studies, like the 2015 JAMA Internal Medicine cohort of 2,315 Finnish men linking frequent sauna use to lower cardiovascular and all-cause mortality, used traditional saunas. Infrared shares the main physiological effects, so similar benefits are plausible, but they’re less proven. Choose the type you’ll use consistently. See infrared vs traditional.
How to get the most from an infrared sauna
- Frequency: 3–4 sessions a week (Sunlighten’s recommendation for its Solo is 3–4 × 30–40 minutes)
- Session length: 20–40 minutes, starting at 10–15
- Temperature: 120–150°F is plenty, so you don’t need to chase the maximum
- Hydration: water before and after
- Low EMF: if it concerns you, compare published readings
Who should be careful
- Pregnant women
- People with heart disease, recent heart attack, or low or high blood pressure
- Anyone taking medications affecting heat tolerance or blood pressure
- People with conditions that impair sweating
- Anyone after drinking alcohol
Choosing an infrared sauna
See our best infrared saunas, including the Sun Home Equinox and the hottest pick, the Sunlighten Amplify II.
References
- Laukkanen T, et al. Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Internal Medicine. 2015;175(4):542–548.
- Beever R. Far-infrared saunas for treatment of cardiovascular risk factors: summary of published evidence. Canadian Family Physician. 2009;55(7):691–696.
- Hussain J, Cohen M. Clinical effects of regular dry sauna bathing: a systematic review. Evidence-Based Complementary and Alternative Medicine. 2018.
- Laukkanen JA, Laukkanen T, Kunutsor SK. Cardiovascular and other health benefits of sauna bathing: a review of the evidence. Mayo Clinic Proceedings. 2018;93(8):1111–1121.
Frequently asked questions
What are the benefits of an infrared sauna?
Research suggests infrared saunas may support cardiovascular function, temporarily lower blood pressure, ease muscle and joint pain, and promote relaxation and sleep. Evidence is promising but comes mostly from small or short-term studies, so benefits are less certain than for traditional saunas.
Are infrared saunas good for your heart?
Small studies, including Japanese Waon therapy research in heart failure patients, found improvements in heart function and symptoms. A 2009 review in Canadian Family Physician found limited but encouraging evidence for blood pressure and heart failure. Larger trials are needed.
Do infrared saunas detox your body?
Sweating does excrete small amounts of some substances, but your liver and kidneys do the real detox work. Claims that infrared saunas "detox" meaningful amounts of toxins aren't well supported.
Is it safe to use an infrared sauna every day?
For most healthy adults, daily infrared sessions of 20–40 minutes are generally considered safe with good hydration. Talk to your doctor first if you are pregnant, have heart disease, low blood pressure, or take medications that affect heat tolerance.
Is red light the same as infrared sauna?
No. Infrared saunas mainly heat your body. Red light therapy uses specific visible red (around 650nm) and near-infrared (around 850nm) wavelengths at measured intensities. Some saunas, like the Sun Home Eclipse, combine both.