Should You Try Infrared Sauna Therapy?
Wellness & SelfcareHolistic Health

5 Potential Health Benefits of Infrared Sauna Therapy

5 Potential Health Benefits of Infrared Sauna Therapy
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Updated on February 18, 2026
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The idea of using a sauna for relaxation is nothing new, but another category of sauna bathing is growing in popularity: infrared saunas.

An infrared sauna is a type of therapy that uses light to heat your body, explains Kelly Simms, ND, a doctor of naturopathic medicine in Chicago. But this light is infrared, which exists on the nonvisible light spectrum, she says.

Infrared sauna therapy is different from traditional Finnish (dry heat) sauna bathing, which heats the air to higher temperatures, ranging from 150 to 195 degrees F. In a dry sauna, your body warms up from the hot air circulating it. Finnish saunas have the most research behind them, and they may improve heart health and quality of life, among other possible wellness perks.

While infrared saunas are in the same general category as dry-heat saunas, they operate using nonvisible light, so the air inside stays at a relatively comfortable 110 to 120 degrees F, Simms says.

And because an infrared sauna slowly builds heat, you can stay in it longer than a traditional sauna. The proposed health benefits come from the fact that infrared heats your body directly, and the warmth penetrates more deeply than traditional saunas.

At present, more research still needs to be done on infrared sauna therapy to fully understand all the potential health benefits, especially considering that dry heat and infrared might not affect the body in the same ways. Still, there is some research providing evidence that infrared sauna bathing may support the health and wellness of some individuals.

1. May Support Heart Health

One of the reasons why infrared saunas and dry-heat saunas may promote well-being is how each influences your circulation. “The therapy may lead to increased nitric oxide production, which dilates blood vessels and can improve blood flow and circulation,” says Melinda Ring, MD, the executive director of the Osher Center for Integrative Health at Northwestern University in Chicago.

Specifically for infrared saunas, one review and meta-analysis of seven studies found that infrared bathing 15 minutes a day, five days a week for two to four weeks led to short-term improvements in cardiovascular function in people with heart failure.

 Along with reduced stress and inflammation and an improvement in blood vessel function, the researchers found that infrared sauna sessions are physiologically as beneficial as walking, which has been found to improve quality of life in people with this condition.

2. Can Improve Sleep

While more research is still needed, spending time in an infrared sauna may help you get better sleep at night. One survey of 482 participants found that 83.5 percent of people who responded believed they were sleeping better one to two nights following every infrared sauna therapy session.

Illustrative graphic titled Potential health benefits of Infrared Sauna Therapy shows may support heart health, may improve muscle recovery, may trigger a relaxation response and may help with chronic pain. Everyday Health logo
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3. Might Accelerate Exercise Recovery

After a workout, a good place to go is an infrared sauna. “Athletes may note improved recovery after exercise or injury,” says Dr. Ring. One study found that going to an infrared sauna after a resistance workout reduced muscle soreness and muscular performance. And because this type of therapy helps support your body’s recovery, the researchers explain that it may also play a role in improving overall mood and athletic performance.

4. Could Induce Relaxation

Think about the last time that you felt really warm and relaxed. People who use infrared saunas regularly are quite familiar with that soothing sensation. Sitting in a warm, quiet chamber is inherently relaxing for most people.

“When we calm our nervous system by doing something relaxing, our body responds in a way that reduces stress hormones like cortisol and produces feel-good hormones like serotonin and dopamine,” says Simms. What’s more, the heat improves circulation, which can give you a sense of vigor and energy when you’re done.

5. Seems to Reduce Chronic Pain

Research shows that some people with musculoskeletal conditions have benefited from infrared sauna therapy. One systematic review based on 13 other studies found that infrared saunas are a safe complementary therapy for people who live with fibromyalgia, osteoarthritis, or chronic pain.

Is an Infrared Sauna Session Worthwhile?

While more research is needed, infrared sauna therapy can be a nice way to decrease stress and improve recovery from exercise, and the wellness practice may have some positive effect on pain reduction and heart function. If you have an existing health condition, such as cardiovascular disease, you may still be able to use an infrared sauna, but talk to your primary care provider about what is safe for you.

Likewise, if you’re pregnant, the American Pregnancy Association recommends avoiding saunas because heating your body to a high temperature may be harmful for you and your baby. It’s always best to talk to your primary care provider or ob-gyn for personalized health advice.

The Takeaway

  • Infrared saunas use infrared light (which is on the invisible light spectrum) to warm up your body and offer potential health benefits.
  • Research suggests that an infrared sauna can support heart health, improve sleep, boost muscle recovery, help you feel relaxed, and reduce chronic pain.
  • While infrared saunas are safe, you should talk to your healthcare provider about whether they’re right for you, especially if you have an underlying condition or are pregnant.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Kunutsor SK et al. Does the Combination of Finnish Sauna Bathing and Other Lifestyle Factors Confer Additional Health Benefits? A Review of the Evidence. Mayo Clinic Proceedings. June 2023.
  2. Källström M et al. Effects of sauna bath on heart failure: A systematic review and meta‐analysis. Clinical Cardiology. November 21, 2018.
  3. Hussain JN et al. A Hot Topic for Health: Results of the Global Sauna Survey. Elsevier. June 2019.
  4. Ahokas EK et al. A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training. Biology of Sport. September 15, 2022.
  5. Tsagkaris C et al. Infrared Radiation in the Management of Musculoskeletal Conditions and Chronic Pain: A Systematic Review. European Journal of Investigation in Health, Psychology, and Education. March 14, 2022.
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Grant Chu, MD, MS, MBA, FACP

Medical Reviewer
Castle Connolly Top Doctor

Grant Chu, MD, is an associate clinical professor at the David Geffen School of Medicine at UCLA. Dr. Chu is also associate director of inpatient East-West consult services at the UCLA Health hospitals.

He's board-certified in internal medicine by the American Board of Internal Medicine and is a diplomate of the National Certification Board for Acupuncture and Herbal Medicine (formerly the National Certification Commission for Acupuncture and Oriental Medicine).

He received a bachelor's degree in neuroscience from Brown University, where he also earned his medical degree. He has a master's in acupuncture and oriental medicine from South Baylo University and a master's in business administration from the University of Illinois at Urbana-Champaign.

He completed his residency in internal medicine at the University of California in Los Angeles and a fellowship at the Center for East-West Medicine at UCLA. He has held academic appointments at the University of California in Irvine and the University of Queensland in Australia.

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Jessica Migala

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Jessica Migala is a freelance writer with over 15 years of experience, specializing in health, nutrition, fitness, and beauty. She has written extensively about vision care, diabetes, dermatology, gastrointestinal health, cardiovascular health, cancer, pregnancy, and gynecology. She was previously an assistant editor at Prevention where she wrote monthly science-based beauty news items and feature stories.

She has contributed to more than 40 print and digital publications, including Cosmopolitan, O:The Oprah Magazine, Real Simple, Woman’s Day, Women’s Health, Fitness, Family Circle, Health, Prevention, Self, VICE, and more. Migala lives in the Chicago suburbs with her husband, two young boys, rescue beagle, and 15 fish. When not reporting, she likes running, bike rides, and a glass of wine (in moderation, of course).

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