Infrared Sauna Basics: Tips to Maximize Your Experience

Infrared saunas have been a hot topic lately. So no you’re not going crazy if you think every second Instagram post or TikTok is someone posting about their sauna sessions.

But why are infrared saunas so popular? What kind of health benefits do they deliver? Are they different than regular saunas?

Excellent questions, my friend.

This article will answer common questions and clear up any confusion about infrared saunas, giving you clear and simple answers. Whether you love learning about wellness, want to add something new to your self-care routine, or are just curious about the latest health trends, this guide has the tips you need to maximize your sauna experience.

So without further adieu, let’s get started shall we?

Infrared Sauna Basics & Tips

Before diving deep into infrared saunas, it’s essential to grasp the foundational concepts. Saunas have been a part of human culture for centuries, offering relaxation, detoxification, and a unique space for social interaction.

The infrared sauna benefits are numerous, and understanding them is crucial for anyone considering incorporating infrared sauna treatments into their sauna routine.

In recent years, infrared saunas have emerged as a modern twist on this age-old tradition, promising various health benefits.

Health experts highlight the difference in air temperature in infrared saunas, allowing for a more comfortable experience while reaping all the wellness advantages. The insights from health experts and an understanding of the fundamental aspects ensure a safe and beneficial infrared sauna experience.

What is an Infrared Sauna

Infrared saunas are a modern twist on the age-old practice of sitting in an enclosed room that uses dry heat to induce perspiration. Unlike traditional old-school saunas that heat the air around you, far infrared saunas use infrared light to warm your body directly, affecting the core temperature of your body.

Think of it as soaking up the sun’s gentle warmth minus the harmful UV rays. This direct heat method allows for a more efficient and comfortable sauna experience compared to Finnish saunas or traditional sauna types. And while you might feel the heat, you won’t see the infrared light—it’s beyond the visible spectrum, offering a unique range among the types of sauna available today.

Sauna History

Saunas have been around for centuries, tracing their roots to ancient civilizations. The traditional sauna, often associated with Nordic countries, uses heat from stones to warm the air, which warms the body.

Fast forward to the 20th century, and technology introduced us to the infrared sauna. By harnessing the power of infrared light, these saunas offered a different kind of warmth that penetrates deeper into the skin. It’s a blend of age-old tradition and modern science, bringing together the best of both worlds.

What Makes a Good Sauna

When it comes to infrared saunas, not all are created equal. A top-notch infrared sauna should have:

  • Efficient Infrared Emitters: These are the heart of the sauna. They should distribute heat evenly and penetrate the right depth into the skin.
  • Low EMF Levels: Safety first! Ensure the sauna has low electromagnetic field (EMF) emissions
  • Quality Materials: Quality materials make for a durable and safe infrared sauna experience from the wood used to the glass door
  • User-friendly Controls: Adjusting temperature and session duration should be a breeze
  • Comfort: After all, you’ll spend some time there. Comfortable seating and ample space are a must
  • Accessories: Sauna mats, rocks, towels, robes, comfortable pillows, ergonomic backrests, etc. 

What Is Infrared Sauna Used For

Infrared saunas have gained immense popularity, not just for relaxation but for their therapeutic and wellness benefits. The infrared light, beyond the visible light spectrum, penetrates the skin, offering a unique range of health advantages, including the benefits of heat therapy.

From enhancing circulation to promoting detoxification, infrared saunas are a holistic approach to well-being. Many users report improved skin health, weight loss benefits, and even relief from chronic pain. It’s a blend of modern technology and age-old wellness practices.

Infrared Sauna Calories Burned

Have you ever wondered why you feel rejuvenated after an infrared sauna session? One reason might be the metabolic boost it offers, akin to the caloric burn in heat as discussed on Healthline.

While relaxing in the gentle warmth, your body is hard at work, similar to the effects of exercising in heat. The infrared heat increases your heart rate, similar to a light workout, enhancing calorie expenditure. This process is akin to the body’s response to heat and exercise, where the thermal effect plays a significant role in calorie burn.

This means you’re burning calories even as you sit, contributing to weight management. Some studies suggest a session can burn as many calories as a brisk walk. It’s a passive workout with relaxation benefits and a detoxification experience, offering a unique approach to health and wellness.

Infrared Sauna Workout Benefits

The infrared sauna is more than just a place to relax for fitness enthusiasts. It’s a recovery tool. Post-workout, our muscles are fatigued, and lactic acid builds up.

The deep penetration of infrared heat helps in faster recovery by increasing blood flow to the muscles and removing lactic acid. Additionally, the heat promotes flexibility, reducing the risk of injuries. Think of it as a warm-down session that prepares you for your next workout.

Can an Infrared Sauna Help You Sleep Better?

Sleep is crucial for our overall health, and anything that promotes better sleep is a boon. Enter infrared saunas. The gentle warmth not only relaxes the muscles but also promotes the release of endorphins, the body’s natural feel-good chemicals.

Post-sauna, as the body cools down, a relaxation effect sets in, making it easier to drift into a deep sleep. For those struggling with sleep issues, it might be time to explore the sleep benefits of infrared therapy.

Best Infrared Sauna Temperature?

When it comes to infrared saunas, there’s no one-size-fits-all temperature. The best setting often depends on personal comfort and the desired outcome. However, most experts recommend a temperature range of 110°F to 130°F for optimal benefits.

Starting at a lower temperature and gradually increasing it allows your body to acclimate, especially if you’re new to infrared sauna therapy. Remember, it’s not about enduring extreme heat but about immersing in a comfortable warmth that offers therapeutic benefits.

What To Wear in a Sauna?

Deciding what to wear in an infrared sauna can be tricky. While some prefer to go in with minimal clothing to maximize skin exposure to infrared rays, others opt for lightweight, breathable fabrics for modesty.

Towels are a popular choice, too. The key is to ensure that whatever you wear doesn’t restrict the infrared rays from reaching your skin. And, of course, comfort is paramount. After all, it’s your personal relaxation or called sauna time.

Do You Need to Shower After an Infrared Sauna?

A shower can be refreshing after a rejuvenating session in the infrared sauna. It helps wash off the sweat, aiding in the detoxification process. While not mandatory, a cold shower can close the pores and cool the body down, enhancing the sauna experience.

Plus, it leaves you feeling fresh and invigorated. Just wait a few minutes post-sauna before hopping into a quick shower to allow your body to cool down naturally.

Dry Brushing in an Infrared Sauna?

Dry brushing is an age-old practice that pairs wonderfully with infrared saunas. Brushing the skin with a natural bristle brush before entering the sauna can exfoliate dead skin cells, enhance blood circulation, and boost lymphatic drainage.

This pre-sauna ritual can amplify the detoxification benefits and leave your skin feeling incredibly soft and rejuvenated.

Can You Take a Phone in an Infrared Sauna?

While catching up on messages or scrolling through social media during your sauna session might be tempting, it’s essential to be cautious. Taking your smartphone into an infrared sauna scenario is not ideal.

The heat and humidity inside can damage your phone, leading to potential issues with functionality and safety. If you must bring it in, consider using a protective case and keeping usage to a minimum.

Can you use your phone in an infrared sauna? Technically, yes, but it’s not recommended.

Remember, the sauna is a great time to disconnect, relax, and focus on self-care. Pondering questions like Is it safe to have the phone in infrared sauna should lead to prioritizing your well-being over staying connected. Embrace the opportunity to take a break from the digital world and enjoy the rejuvenating experience of the infrared sauna.

Can You Use Laptops in an Infrared Sauna?

No, it is not recommended to use laptops in an infrared sauna. Much like phones, bringing a laptop into your next sauna session just isn’t a good idea. The heat can affect the laptop’s performance and even cause long-term damage.

If you’re thinking of watching a show or working from the sauna, opting for an external speaker or a safer alternative might be better. Your sauna session is a chance to unwind, so consider leaving the tech outside and immersing in the therapeutic warmth.

Is Infrared Sauna Safe?

Infrared saunas have become a popular wellness trend, but like all health practices, it’s essential to understand their safety. Generally, infrared saunas are considered safe for most people.

They operate at a lower temperature than traditional saunas, making them more tolerable. However, it’s crucial to be aware of infrared sauna safety concerns, especially regarding prolonged exposure and the potential for dehydration.

Always consult with a healthcare professional if you have underlying health conditions.

Why Do You Feel Worse After an Infrared Sauna?

While many people feel rejuvenated after an infrared sauna session, some might experience feelings of fatigue or mild nausea. This can be attributed to the body’s detoxification process, where toxins are released through sweat.

It’s also possible to feel lightheaded due to dehydration. Drinking plenty of water before and after your session can help mitigate these effects. Remember, everyone’s body reacts differently, so it’s essential to listen to yours.

Old man with heart condition in infrared sauna

Feeling Worse After Your Infrared Sauna Session?

Diving deeper into why some individuals might feel worse post-sauna, it’s essential to consider factors like hydration levels, session duration, and individual health conditions.

Overexertion in the sauna can lead to dehydration, causing headaches or dizziness. It’s also worth noting that as the body releases toxins, one might experience temporary symptoms like a runny nose or mild skin breakouts. These are typically short-lived and a sign that the body is cleansing itself.

Why Am I Not Sweating in an Infrared Sauna?

One of the primary purposes of a sauna is to induce sweating, aiding in detoxification. However, not everyone sweats profusely during their first few sessions.

Factors like hydration levels, acclimatization to the heat, and individual metabolic differences can play a role. If you’re concerned about not sweating enough, gradually increase the sauna’s temperature and duration over multiple sessions.

Is Sauna Good for a Hangover?

There’s a common myth that sweating it out in a sauna can cure a hangover. While a sauna session can promote relaxation and improve blood flow, it’s not an instant remedy for the after-effects of excessive alcohol consumption.

Questions like is a sauna good for a hangover? or are saunas good for hangovers? often arise, but it’s crucial to approach them with a scientific mindset.

Since alcohol dehydrates the body, using a sauna while hungover can exacerbate dehydration, leading to questions like is sauna bad for hangover? It’s best to rehydrate and rest before considering a sauna session.

The infrared sauna for hangover concept is a topic of discussion, but ensuring adequate hydration and consulting healthcare professionals is paramount for hangover recovery and overall well-being.

Does Infrared Sauna Go Through Clothes?

Infrared light has a unique ability to penetrate, but how does it interact with fabrics? The simple answer is it depends on the material. Lightweight, breathable fabrics like cotton allow infrared rays to pass through more efficiently than denser materials.

So, while you’ll still benefit from an infrared sauna session even if you’re clothed, wearing minimal or light clothing can enhance the experience. It’s one of those infrared sauna tips that can make a difference in your session.

What Infrared Sauna Colors Mean (Chromotherapy)

Chromotherapy, or color therapy, is a fascinating aspect of some infrared saunas. Different colors are believed to have various therapeutic effects on the body and mind. For instance, blue might promote emotional healing and calmness, while red could invigorate and energize.

While scientific evidence is still emerging, many users swear by the mood-enhancing benefits of chromotherapy combined with infrared heat. According to a study published on ScienceDirect, chromotherapy can have a significant psychophysiological impact, potentially aiding in stress reduction and mental well-being.

Exploring the spectrum of light in the context of infrared saunas opens up a world of potential holistic healing and wellness enhancement, making the sauna experience not just a physical, but also a mental and emotional journey.

Does an Infrared Sauna Kill Parasites?

There are numerous health claims associated with infrared saunas, one of which is its ability to kill parasites. While infrared heat can promote the detoxification experience and improve circulation, it’s essential to approach such claims skeptically. The biological effects of infrared saunas, as discussed in a study on NCBI, highlight the importance of understanding the mechanisms of infrared action on the human body.

While it may contribute to overall wellness and health improvement, it’s crucial to note that specific claims, such as killing parasites, require more scientific scrutiny and clinical evidence. Always rely on scientific evidence and consult with healthcare professionals when considering infrared sauna health tips, ensuring a safe and effective approach to infrared sauna use.

Woman in towel laying in sauna resting her head on sauna pillow

What Women Should Know About Infrared Sauna Bathing

For women, infrared sauna sessions can offer a range of benefits of sauna bathing, from improved skin health to menstrual pain relief. However, there are specific considerations to remember, especially during pregnancy or certain times of the menstrual cycle. It’s always best to consult a healthcare provider to ensure a safe and beneficial sauna experience.

Understanding the impact on hormonal balance and body temperature regulation is crucial for women considering infrared sauna sessions. Therapeutic heat can be a source of relaxation and relief, but knowing the right sauna protocol and safety guidelines is essential. It’s all about maximizing the benefits while ensuring the utmost safety and well-being, making the infrared sauna a valuable addition to a woman’s wellness routine.

8 Reasons To Be Prepared for Your Infrared Sauna Session

Infrared saunas offer a unique blend of relaxation and therapeutic benefits. However, the experience is greatly enhanced when approached with preparation. Being ready ensures you get the most out of every session, from safety to maximizing benefits.

Here are 8 reasons why:

  1. Maximized Benefits: Preparation amplifies benefits from detoxification to relaxation
  2. Safety First: Minimize risks by staying hydrated and setting the right temperature
  3. Enhanced Experience: Steps like dry brushing can elevate your session
  4. Avoid Overexertion: Know your limits and listen to your body
  5. Optimal Session Duration: Determine the right length for maximum benefits
  6. Personal Comfort: Bring essentials like a towel and water
  7. Mindful Relaxation: Enter with a calm mind for a therapeutic experience
  8. Post-Sauna Care: Know post-session steps to extend the benefits

What Are Low EMF Saunas?

Electromagnetic fields (EMF) are everywhere, from smartphones to household appliances. Regarding infrared saunas, there’s a growing demand for low EMF options. But what does this mean?

Low EMF saunas are designed to emit minimal electromagnetic radiation, ensuring a safer experience for users. With the rising awareness about the potential effects of EMF, choosing a low EMF sauna aligns with the wellness goals of many individuals seeking the benefits of infrared sauna technology.

Infrared Sauna Emissivity Explained

Emissivity refers to the ability of a material to emit infrared energy. In the context of infrared saunas, it’s all about how efficiently the heaters produce and radiate radiant heat. High emissivity means the sauna can effectively deliver the therapeutic benefits of infrared heat, penetrating deep into the skin and raising the core body temperature.

This process can aid in joint pain relief, muscle recovery, improved circulation, and even help regulate blood pressure.

As infrared sauna technology advances, understanding emissivity becomes crucial for users aiming for optimal results. Unlike conventional heat methods, infrared heat directly impacts the body, offering a range of health benefits.

Can I Convert My Traditional Sauna to an Infrared Sauna?

Traditional sauna experience and infrared saunas offer distinct experiences, but what if you want the best of both worlds? Conversion is possible, but it requires careful consideration. Transitioning from traditional Finnish-style saunas to far-infrared saunas involves significant changes.

By integrating infrared sauna technology into a regular sauna setup, you can enjoy the deep-penetrating heat of infrared, which operates at a different infrared wavelength.

Adjusting the heat settings is crucial to ensure you’re getting the desired range of health benefits. However, consulting with experts is essential to ensure the conversion is done safely and efficiently.

Is Infrared Sauna Covered by Insurance?

Woman in white robe relaxing in sauna

The therapeutic benefits of infrared saunas have been recognized by many, leading to the question: Does insurance cover it?

While some health insurance plans might cover alternative therapies, infrared saunas often fall into a gray area. It’s essential to check with your insurance provider and understand the specifics of your policy.

Some plans cover it if recommended by a physician for specific health conditions. Always ensure you have the proper documentation and understand the terms of infrared sauna insurance coverage.

Pros and Cons of Infrared Sauna

Infrared saunas have surged in popularity as more people discover their wellness benefits. Like all health practices, they come with advantages and drawbacks. Making an informed decision requires understanding both sides.


Deep Relaxation: Infrared saunas provide a calming environment, helping to reduce stress and promote relaxation
Detoxification: The deep-penetrating heat aids in flushing out toxins through sweat
Relief from Ailments: Some users report relief from arthritis, muscle pain, and more
Lower Operating Temperature: Compared to traditional saunas, infrared ones operate more tolerably


Initial Investment: High-quality infrared saunas can be pricey
Potential EMF Exposure: Choosing low EMF models to minimize exposure is essential
Insurance Coverage: Not all saunas come with genuine infrared sauna insurance, so verifying before purchasing is crucial

Does infrared sauna use help with anxiety?

Yes, regular infrared sauna use has been clinically documented as reducing cortisol levels and improving outcomes among people with anxiety.

Dr. Jeffrey Lieberman, MD, conducted studies revealing that just one weekly infrared sauna session can reduce depressive symptoms by about 50%. Additionally, a single session shows a rapid antidepressant effect lasting up to six weeks, thanks to whole-body hyperthermia—a safe and effective depression treatment.

Article Wrap Up

Alright, it’s time to wrap this behemoth of an article up. We know we still haven’t answered all your questions but we will be adding to this article to address any other related topics that folks like you may have.

However, I hope you’ve learned that the beauty of these saunas is in the invisible warmth that dives skin-deep, offering a myriad of health perks. It’s like receiving a warm, gentle hug that also helps burn calories, ease muscle tension, and promote a good night’s sleep.

So, as we step out from the gentle infrared embrace, we carry along a sense of rejuvenation. It’s not just about sweating it out. It’s about stepping into a realm of holistic well-being, one warm session at a time.

A message from Sauna Squad

We hope we’ve provided some value in your research. But if you have any questions or concerns, hit us up on Instagram @thesaunasquad or feel free to fire us a message on our contact page.

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