Infrared saunas are becoming more and more popular. Among the infrared saunas, far infrared saunas tend to be the most popular and can be found in spas, gyms, at home, and other wellness zones.
The surrounding air of an infrared sauna stays lukewarm and dry, thus, people tend to prefer it over traditional saunas.
Infrared saunas have many health benefits, including improved heart health and supple skin, however, more scientific research is needed in this field.
Regardless of that, a home infrared sauna can be refreshing. It can help you de-stress and detoxify while having a good dose of self-care from the comfort of your home.
So, let’s directly jumpstart into what a home infrared sauna is, its benefits, who should avoid it, and much more!
What Makes a Sauna Infrared?
An infrared sauna is a type of sauna that employs light to create heat. Unlike traditional saunas, infrared saunas don’t heat the surrounding air. Rather, they warm your body by using infrared lamps that work on electromagnetic radiations that easily penetrate the human tissues. Thus, infrared saunas are also known as “far infrared” saunas.
An infrared sauna can work at a temperature as low as 120˚F and 140˚F as compared to a traditional sauna, which typically works at a temperature between 150˚F and 180˚F. Manufacturers say that 20% of the heat in an infrared sauna goes to warm the air, while 80% of the heat is used to warm your body.
The advocates of infrared saunas say that the heat enters your body more intensely than warm air. This means that you’ll experience extreme sweat even at a low temperature.
However, the environment is tolerable enough to stay in the sauna longer, whilst boosting your body temperature by just 2 or 3 degrees.
Types of Infrared Saunas
Among the infrared saunas, far infrared saunas tend to be the most common type. However, full-spectrum saunas are also available. There are near-infrared saunas, mid-infrared saunas, and far-infrared saunas. In each type of sauna, your body is warmed without heating the surrounding air which is beneficial for you.
However, many health benefits that are associated with different infrared saunas, as advocated by manufacturers, are not always backed by scientific evidence, specifically, any weight-loss claims.
- Near-infrared saunas are known for wound healing and increasing your immunity through a process known as phototherapy. In this the combination of heat and light occurs which is absorbed below the surface of the skin, thus revitalizing it.
- However, mid-infrared saunas are known for promoting muscle relaxation.
- This type of sauna has a longer wavelength than near infrared saunas.
- Thus, there is a deeper penetration into your tissues that facilitates circulation, liberates oxygen, and helps heal your wounded areas.
- Finally, the far-infrared saunas have the longest wavelength. Scientific evidence suggests that far infrared saunas can help eliminate toxins, help boost your metabolism, and have other heart health benefits.
- Far infrared saunas help keep the air around it cooler, followed by the warm energy going deep into the body to raise its core temperature.
As the home use of saunas continues to expand, infrared (IR) saunas have become quite popular. There is a lot of confusion about the differences between a traditional sauna vs. an infrared option, so let’s jump right in and see how an IR sauna works, its benefits, and what to expect.
What is an Infrared Sauna?
A regular sauna uses heat to warm the air and the air then warms you. An infrared sauna heats your body directly using infrared light. Many models then combine these with full spectrum heaters which also heat the air to give you an even better experience.
However, the environment is tolerable enough to stay in the sauna longer, whilst boosting your body temperature by just 2 or 3 degrees.
Infrared Heaters – How Do They Work?
Infrared heaters work by changing electricity into radiant heat. Infrared is a component of the electromagnetic spectrum. The heat feels the same as warmth from the coal fire, or winter sun. It is typically the same type of heat released by a human body.
Infrared heat directly transfers from the heater to the object sans heating the surrounding air, for instance, you and your surrounding room. It is the wavelength mostly absorbed by the human body.
EMF – Is it Safe?
First things first, every room in your home releases EMF in some amount. Be that fans, or your car, power outlets, or lighting system. These EMF-releasing objects, like an infrared sauna, pose no harm or danger to the human body.
There is no scientific evidence showing that these technological gadgets, including an infrared sauna that release EMF are dangerous to your health.
Further, infrared saunas have many health benefits, including improved circulation and supple skin, and can help you unwind and detoxify after a tough day. Therefore, EMF-releasing infrared saunas are entirely safe to use!
In addition, a number of infrared sauna manufacturers focus on low-EMF heaters as a selling point. Check out our buyer’s guide for a full breakdown of who offers the lowest EMF option on the market.
Who Should Buy an Infrared Sauna?
Infrared saunas are a great option for people who want the full experience of a sit-in sauna indoors without the extra cost or complication of paying for a custom-built traditional sauna or putting one outdoors. There are other types of saunas that require more maintenance.
Infrared saunas are the more convenient and simple option. They are affordable, sold in kits, and require no additional infrastructure beyond an outlet (in 220v or 120v).
Infrared Saunas – Install and Maintenance
Installations of IR saunas are quite simple. A typical kit comes with 6 major pieces (each wall, ceiling and floor. The full kit is pre-wired and requires no special skills to put together. The pieces are extremely heavy however, so make sure you have 2-3 adults to assist.
Piecing the sauna together is a bit like putting together a lincoln logs. Each piece has slots that have to be lined up and popped in. Depending on the model, your unit may work off standard power (120v) or may require an outlet like what you would use for a washer/dryer or fridge (220v).
Depending on where you want your sauna to sit, you may need to have 220v run to that spot. There is little to no maintenance for an IR sauna beyond keeping your wood and space clean and dry like any other sauna.
Benefits of Infrared Saunas
All home saunas provide a myriad of benefits. The bulk of research has been done using traditional saunas, however it would be reasonable to believe that most of those benefits should cross over to infrared use as well. Lets look at a few of the health claims regarding infrared saunas in particular.
Improved Skin
Far infrared saunas are claimed to improve skin quality and have other beauty-associated benefits, including cellulite decrease. However, these claims aren’t supported by scientific evidence.
Better Blood Pressure
Infrared saunas in general are said to promote circulation¹ and blood flow. New research shows that patients with hypertension, who use infrared saunas, have a reduction in blood pressure. However, proper scientific evidence on the general public is still lacking².
For example, a study conducted in 2009 claimed that the use of far infrared saunas was associated with benefiting systolic hypertension. However, limiting factors of the study include a small sample size³.
Helps in Detoxification
It is widely known that sweating helps the body get rid of any toxic materials. However, many medical experts claim that toxic materials are removed from the body via the liver, kidneys, and intestines. But a study⁴ conducted in 2012 published in the Journal of Environmental and Public Health said that specific chemicals like lead, cadmium, arsenic, and mercury are found prominent in sweat.
This research shows that there is a link between sweating and the detoxification of your body.
Another study⁵ in the same journal claimed that induced sweating has more potential for eliminating BPA (Bisphenol A) — an industrial chemical that has bad effects on the human body. Infrared saunas are an excellent way of sweating, however, one does not always need a sauna for natural detoxification.
One can exercise to induce sweating and eliminate any toxins naturally, too.
Helps Improve your Heart Health
There is extensive research on reduced blood pressure, stress relief, and weight loss that is connected with far infrared saunas. This led the scientists to research the fact of improved heart health and the use of infrared saunas.
A study conducted in Finland on the link between sauna use and heart health found that frequent use of far infrared saunas can help in preventing any cardiovascular diseases, thus preventing any strokes.
Men in the research⁶ had a fourteen-minute sauna session on each visit to a 175-degree infrared sauna. The men who had 4-5 sauna sessions per week had a decreased mortality rate.
Another research⁷ shows the link between the frequent use of infrared saunas and men with coronary diseases. Scientists said that a sauna session showed improved coronary health and that a sauna proved to be therapeutic even for diseases like atherosclerosis (a disease in which the arteries are inflamed).
Helps in Relieving Stress
Infrared saunas may help in relieving stress. But, scientific evidence to support this claim is lacking. However, anyone who has used a sauna can have a rejuvenating experience, i.e, the time spent away in space from electronic gadgets. This can help you meditate and practice mindfulness.
May help in Weight Loss
Infrared saunas are claimed to help in weight loss, however, scientific evidence is still lacking in this field. An infrared sauna doesn’t help you lose weight. Rather, it removes replaceable water from your body temporarily.
Excessive heat can make you sweat more, thus, making you lose more fluid. In other words, it can be said that your body gets dehydrated after a sauna session.
Therefore, if you don’t rehydrate yourself after a sauna session, it may make it difficult to lose weight, since it is necessary to remain hydrated to lose weight.
It may help you with Pain Relief
One of the common benefits of using an infrared sauna is promoting muscle recovery after exercising. Anecdotal reports claim that it may help in reducing pain and any kind of inflammation after exercising when an exercise session is followed by a sauna session.
There is some evidence to back this report a small study⁸ that experimented on ten Finnish men discovered that far infrared saunas helped in a speedy recovery after endurance training sessions.
Who Should Avoid Using a Sauna
Generally speaking, infrared saunas are safe for most people.
However, if you’re currently on any medication, or have any medical issue, you should be cautious and talk to your doctor before having any experience with extreme heat exposure.
However, people with the below conditions must refrain from using a sauna:
- High blood pressure
- If you’re pregnant
- Are suffering from a kidney disease
- Are taking medications such as diuretics, or similar high blood pressure medicine, that can make you lightheaded
- Older people who can get dehydrated easily
- For kids talk to your doctor before starting any sauna session
- Have a heart disease
- Have unhealed wounds
- Have compromised immunity
- Menstruating women
What to Expect Using an Infrared Sauna
If you are ready to have a far infrared sauna session, then you may have a few questions in your head.
Here is what you should expect in a sauna session:
- Most far infrared saunas will have a temperature between 100-150 degrees Fahrenheit.
- If you are a beginner then the sauna sessions should not last more than 10 to 15 minutes.
- You should wear loose clothes which are breathable enough to absorb your sweat easily
- Finally, it is ideal to visit the sauna once per week if you are a beginner. For those who are pros, it is ideal to visit the sauna 2-3 times per week on average.
Infrared Sauna FAQs
Question: What’s an infrared sauna?
Answer: An infrared sauna is a type of sauna that employs light to create heat that is absorbed by the skin.
Question: Can infrared saunas help you lose weight?
Answer: An infrared sauna doesn’t help you lose weight. Rather, it removes replaceable water from your body temporarily.
Question: What benefits does an infrared sauna have?
Answer: An infrared sauna can help in pain relief, aid soothing sore muscles, aid in increasing immunity, and also helps you catch ZZZs.
Question: What is a far infrared sauna?
Answer: Far-infrared saunas have the longest wavelength. Far infrared saunas can help eliminate toxins, help boost your metabolism, and have other heart health benefits.
Question: Who should avoid using an infrared sauna?
Answer: If you’re a pregnant woman, have hypertension, or are old or too young, make sure to visit your doctor before starting any sauna session.
A Word From The Sauna Guide
Far infrared saunas’ benefits are advocated by widely known medical experts and those associated with the sauna industry. While an infrared sauna helps you in relaxing, there is no scientific evidence showing that it promotes weight loss or relieves you from a health issue. Despite all this, far infrared saunas are usually safe and can be enjoyed by a variety of people to relax and unwind.
If you are planning to use a far infrared sauna for medical purposes, talk to your physician before starting any treatment program. Your doctor will guide you from a medical perspective of using a sauna and guide you for your specific health condition.
Resources:
⦁ https://doi.org/10.1155/2019/7535140
⦁ https://doi.org/10.1093/ajh/hpx102
⦁ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2718593/
⦁ https://doi.org/10.1155/2012/184745
⦁ https://doi.org/10.1155/2012/185731
⦁ https://doi.org/10.1001/jamainternmed.2014.8187
