If you’re interested in health, wellness, and fitness, you may have heard that infrared sauna use can offer many health benefits—from enhanced recovery to improved skin health.

But what exactly is an infrared sauna? And are these health benefits fact or fiction?

Don’t worry—we’re here to help. Read our guide to learn what infrared saunas are, infrared sauna benefits, and tips for adding them to your wellness regimen.

Although the concept of the traditional sauna has existed for centuries, the infrared option is newer to the scene. Take a look at how they compare:

• Traditional sauna– Hot stones, steam, or wood heat the air in an enclosed space.

• Infrared sauna – Light panels or lamps heat your body directly, as opposed to the air in the room.

In general, infrared options operate at a lower temperature than traditional saunas, often making them more comfortable. That said, regular and infrared sauna therapy has many advantages that make them worthwhile additions to your wellness routine.

Infrared sauna sessions can provide many benefits ranging from exercise recovery to improved heart health. No matter the reason you’re interested in the practice, you’ll likely find one way it can enrich your life.

When you sit in a sauna for several minutes, enjoying the warmth of your skin as your core heats, little droplets form on your body and trickle downward. In other words, you sweat.

When you begin sweating, your blood flow and heart rate increase, almost as if you were taking a walk. One small study suggests that people looking to improve their cardiovascular health may reap the advantages of sweating it out in an infrared sauna.

Infrared sauna therapy can also help reduce oxidative stress—often associated with cardiovascular disease, cancer, and degenerative conditions—which may reduce the likelihood of developing these in the future.

Sitting in an infrared sauna after endurance exercises can provide pain relief and enhance muscle recovery.

In one small study in men, spending time in the sweat room increased heart rate and widened blood vessels, improving blood circulation. This process helps move nutrients to sore muscles, allowing you to recover faster.

You glisten when you sweat—and you may retain those benefits long after leaving the sauna. Since the warmth from the infrared lights can penetrate your skin deeply, it may:

Detoxify your skin

Increase your blood circulation

Enhance collagen production

What does all this mean? An increase in soluble collagen and elastin in the cells can reduce the appearance of wrinkles and roughness, resulting in tighter skin.

Ever have a relaxing beach day, head back to your hotel, and take an enjoyable snooze while still toasty from the sun? Infrared saunas can have a similar effect. In fact, one study revealed that 83.5% of respondents cited better sleep after spending time in the sweat room.

So, whether you wrestle with insomnia or are coming off a long stretch of night shifts, an infrared sauna session may help improve your sleep quality.

Any sauna runs a little risk, making it crucial to exercise caution when using one. If you decide to enter an infrared sauna, be aware of common side effects, including:

• Overheating

• Dehydration

• Medication interference

• Dangers relating to preexisting health conditions

If you stay vigilant and take necessary precautions before entering a sauna, you should have a positive experience. To help ensure your comfort and safety, start with a lower temperature for less time and always remember the importance of hydration beforehand.

As mentioned, it’s important to be aware of the side effects of excessive heat on your body before using an infrared sauna, but this is especially true if you have a pre-existing health condition. Some conditions that are generally advised to avoid extreme temperatures include:

• Heart failure

• Diseases causing weakened immune system

• Coronary artery disease

• Heart valve disease

• Neurological conditions

• Kidney disease

• Orthostatic hypotension

• Pregnancy

Always speak to your doctor before adding any new protocol to your wellbeing routine, to determine if it’s the right choice for you.

Whether you want glowing skin or better muscle recovery, incorporating infrared sauna sessions into your routine can help. For a holistic approach to wellness, dive into our essential guides to sports recovery and the benefits of compression wear, focusing on additional recovery practices and optimal attire.

At P.E Nation, we also want to help you thrive, so whether you need pre-sauna gear or a T-shirt to toss on when taking the train home, we’ve got you covered. Our gym clothes are designed to meet your needs both in the gym and in everyday life, offering breathability, comfort, support, and style.

Shop our collection today to experience the P.E Nation difference for yourself.

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Sources

BBC. The 10,000-year-old origins of the sauna – and why it's still going strong.  

National Library of Medicine. Far-infrared saunas for treatment of cardiovascular risk factors.  

Cleveland Clinic. Infrared Saunas: What They Do and 6 Health Benefits.  

National Library of Medicine. Effects of far-infrared sauna bathing on recovery from strength and endurance training sessions in men.  

Women’s Health. 5 infrared sauna benefits to boost your wellbeing.  

National Library of Medicine. Effects of Infrared Radiation on Skin Photo-Aging and Pigmentation.    

ScienceDirect. A hot topic for health: Results of the Global Sauna Survey.  

Healthline. Is an Infrared Sauna Better Than a Traditional Sauna?  

Healthline. Are Infrared Saunas Safe?  

American Pregnancy Association. Saunas During Pregnancy.