The Benefits of Infrared Sauna: What Research Shows
Intro
Infrared saunas have moved from niche wellness trend to mainstream recovery tool — and a growing body of research backs up many of the benefits people report. Unlike traditional saunas that heat the air around you to often-uncomfortable temperatures, infrared saunas use light-based heat that penetrates the body directly, allowing for a deep, therapeutic sweat at a more comfortable range (typically 110–140°F).
Heart Health & Circulation
During a sauna session, blood vessels dilate and heart rate increases, improving circulation throughout the body. A widely cited 2015 study published in JAMA Internal Medicine found that frequent sauna use (4–7 times per week) was associated with a significantly lower risk of fatal cardiovascular events over the long term. While that study focused on traditional saunas, infrared sessions produce a similar cardiovascular response through deep tissue heating.
Pain Relief & Muscle Recovery
Improved circulation means more oxygen-rich blood reaching tired or sore tissue. A study published in Clinical Rheumatology found that infrared sauna therapy provided relief from pain and stiffness in patients with conditions like fibromyalgia and chronic lower back pain. Many athletes and active individuals use infrared sessions post-workout to ease muscle soreness and support faster recovery.
Relaxation & Stress Relief
Heat exposure activates the parasympathetic nervous system — your body's natural "rest and recover" mode. Regular users often report improved sleep quality, reduced stress, and a calming end-of-day ritual.
Skin Health
The deep sweating triggered by infrared heat helps clear pores and may support circulation to the skin's surface, contributing to the "glow" many users notice after consistent use. (See our Skin Health Guide for more detail.)
Getting Started
Most guidance recommends starting with shorter sessions (15–20 minutes) at lower temperatures, gradually building up as your body adjusts. Staying hydrated before and after each session is essential, and consistency — 2–3 sessions per week — tends to produce the most noticeable results over time.
Sources: JAMA Internal Medicine (2015) on sauna frequency and cardiovascular risk; Clinical Rheumatology on infrared therapy for fibromyalgia and chronic pain; Cleveland Clinic overview of infrared sauna benefits.
Individual results vary. This information is provided for educational purposes only and is not medical advice. Consult your physician before beginning any sauna routine, particularly if you have a cardiovascular condition, are pregnant, or are on medication.