Short answer: an infrared sauna gives you gentle, dry warmth and a quiet space to switch off, and most people find that relaxing. Research on other benefits, such as faster muscle recovery, is small and mixed, and claims about detox or "deep healing" aren't backed by good evidence. Use it as an enjoyable way to unwind, keep sessions short, and check with your doctor first if you have health concerns.
This article is general information, not medical advice.
What Makes an Infrared Sauna Different?
Traditional saunas heat the air with a stove, often to 170°F to 190°F, and many let you add steam by pouring water on hot stones. Infrared saunas use heater panels in the walls that warm your body more directly, so the air stays cooler, usually around 120°F to 140°F. Many people find that easier to tolerate, especially at first.
You'll see heaters described as far infrared or full spectrum (adding near and mid infrared). Both warm you up; our full spectrum vs far infrared guide explains the differences, and our infrared vs traditional comparison covers the wider choice.
What an Infrared Sauna Can Do for You
A Quiet Space to Relax
This is the benefit most people notice first. Fifteen minutes of warmth, quiet and no screens gives your mind a break. Many people also find that warmth helps tense muscles feel looser. That's an everyday comfort rather than a medical treatment, but it's a good reason to enjoy a sauna.
Sore Muscles After Exercise
The evidence here is limited. In a 2015 Finnish study, 10 physically active men sat in a far-infrared sauna for 30 minutes after training. After a strength workout, recovery was no different from sitting without a sauna. After a hard endurance workout, jump height 30 minutes later was slightly better. The researchers described the infrared sauna as a light load on the body and a comfortable, relaxing experience. That's a small study, so treat any recovery benefit as possible, not proven. Our post on using a sauna before or after a workout has more.
What the Wider Research Says
A 2018 systematic review in Evidence-Based Complementary and Alternative Medicine looked at 40 studies of regular dry sauna use. Most reported benefits, but only 13 were randomized trials and most had fewer than 40 people. The authors concluded that sauna bathing has potential health benefits and that better studies are needed. For a full rundown, see our guide to infrared sauna benefits.
What About Detox and Glowing Skin?
Sweating cools you down; your liver and kidneys are what clear waste from your body. The National Center for Complementary and Integrative Health says there's no compelling research showing that detox programs remove toxins. Your skin may look flushed and rosy after a session because more blood flows to it while you're warm, but that fades as you cool down.
Your First Session: What to Expect
Warmth that builds slowly: the air feels warm rather than scorching, and you'll warm up over several minutes.
Sweat: some people sweat a lot, others less at first. Both are normal.
A faster pulse: Harvard Health notes that your pulse can rise by 30% or more in a sauna. That's your body's normal response to heat.
A relaxed, slightly tired feeling afterward: give yourself a few minutes to cool down before you carry on with your day.
A Simple Relaxation Routine
| Step | What to do |
|---|---|
| Before | Drink a glass of water, skip heavy meals and alcohol, and leave your phone outside. |
| Temperature | Start around 120°F and adjust to what feels comfortable. |
| Time | Start with 10 minutes. Harvard Health advises no more than 15 to 20 minutes. |
| During | Sit back, breathe slowly, listen to calm music or just enjoy the quiet. Sit on a towel. |
| After | Rest for a few minutes, take a lukewarm shower and drink more water. |
Our first-timer's guide to using a sauna walks through each step, and our session time guide covers how long to stay.
Who Should Check With a Doctor First
People with heart disease or uncontrolled high blood pressure (Harvard Health advises checking with your doctor)
People with low blood pressure or who often feel faint
Anyone who is pregnant
People taking medicines that affect sweating, blood pressure or alertness
Anyone with an implanted medical device: check its instructions or ask your doctor
Don't use a sauna when you're ill or after drinking alcohol, and get out at once if you feel dizzy, sick or unwell.
A Note on EMF
Infrared heaters are electric, so they give off low-level electric and magnetic fields (EMF), like other household appliances. If you'd like to keep exposure as low as possible, many models are rated low or ultra-low EMF by their makers. Our guide to infrared sauna EMF explains what those ratings mean.
The Bottom Line
An infrared sauna is a comfortable, gentle way to relax and take a break from your day. The research on bigger health benefits is still early, so enjoy it for what it reliably offers: warmth, quiet and time to unwind. Start slowly, keep sessions short, stay hydrated, and talk to your doctor if you have any health concerns.
