6 lowkey infrared sauna health benefits in 2024

Thanks for joining the Squad to learn a bit more about the benefits of infrared saunas.

I need to confess something right off the top… I am a huge proponent of infrared sauna use and therefore I could be slightly biased towards their benefits. While I am an avid user, I’ll try to strip away my bias to give you an objective look at the real benefits of infrared saunas.

Sound good? Let’s go!

What are the real benefits of infrared saunas?

Infrared sauna with wood paneling in dimly lit room

It can be tough to strip away the supposed benefits of infrared saunas from the bona fide scientific benefits but I’ll try my best here. The root of the problem is that there have been exceedingly few peer-reviewed clinical studies done on infrared sauna use, so many of the claims are anecdotal and not backed by solid evidence.

However, there IS evidence to suggest that regular infrared sauna use can indeed provide the following benefits:

1. Improved circulation

Regular infrared sauna use can help to improve cardiovascular health, including improved circulation. Infrared saunas use “far” infrared light to heat the body rather than steam or heaters as traditional saunas use.

While I won’t pretend I have my doctorate in cardiology, this News Medical peer-reviewed article does an awesome job of explaining the biological processes. Infrared light increases the production of red blood cells in the body, which helps to relax blood vessels and helps to improve circulation in the body.

2. Stress relief

I can 100% confirm that infrared sauna use helps with stress relief. No matter how stressful the day may have been, a 30-45 minute infrared sauna session later and the stress literally (figuratively?) melts away.

Yes, I know this is anecdotal evidence but there is some hard science behind it. Again, not a doctor here but to summarize another peer-reviewed study, infrared sauna use “induces discrete metabolic changes that include production of heat shock proteins, reduction of reactive oxygenated species, reduced oxidative stress and inflammation pathway activities.”

3. Pain relief

Pain relief is another benefit most infrared sauna manufacturers and retailers claim. And there is evidence to suggest regular infrared sauna use has also been associated with providing pain relief for conditions such as sore muscles.

The linked study also suggests improved outcomes for regular infrared sauna users who have diseases such as cardiovascular disease, congestive heart failure, arthritis and chronic leg pain. It is important to note that this is only one study and anyone with these conditions should consult a physician prior to infrared sauna use.

4. Improved sleep

Photo credit: publicdomainpictures.net

Improved sleep may be the most underrated benefit associated with regular infrared sauna use. Regular infrared sauna users have reported improved sleep in both the ability to fall asleep faster and stay asleep throughout the night. Improvement in sleep has been directly tied to stress and pain relief.”

I can personally attest to the fact that my sleep patterns drastically improved as I began regular infrared sauna use (I know, I know… anecdotal evidence!).

5. Detoxification

While infrared saunas are believed to help with “detoxification” of the body eliminate toxins through sweat, the evidence tends to be more subjective than objective.

The heat produced by the sauna can cause the body to sweat more, which some people believe can help rid the body of toxins such as heavy metals, alcohol, and chemicals. However, the scientific evidence is limited to support these claims.

6. Enjoyment and relaxation

We’d be remiss if we didn’t mention that one of our personal favourite health benefits is the pure enjoyment and relaxation an infrared sauna provides. A good sauna session can do wonders for one’s mental and physical wellbeing.

Other infrared sauna health benefit claims

1. Weight loss

There is minimal evidence to suggest that regular infrared sauna use can be directly tied to weight loss. However, some of the benefits listed above can certainly tie into weight loss. Improved circulation, reduced stress and improved sleep are all associated with improved health.

And as the old saying goes, “good things come to those who sweat”.

2. Clear, tighter skin

While clear, tighter skin has long been associated with regular infrared sauna use, there is minimal evidence to suggest that there is a direct correlation. However, there is evidence that regularly producing sweat from eccrine sweat glands can help improve skin health by naturally hydrating the skin and ridding the body impurities.


While there haven’t been many peer-reviewed research studies done on the benefits (and the possible risks), there is reasonable evidence to suggest that there are numerous health benefits to regular infrared sauna use.

So if you were looking for validation on how you may or may not benefit from regular infrared sauna use, you have the Sauna Squad’s blessing. Hope that carries some weight haha. Thanks for reading and if you want to check out our reviews of the top infrared saunas, we’ll be dropping it soon!

Questions about saunas in general? Check out our FAQ page.

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