Is an Infrared Sauna Better Than a Traditional Sauna?
By Sara Lindberg
https://www.healthline.com/health/infrared-sauna-benefits
What is an infrared sauna?
Unlike a traditional sauna, infrared saunas don’t heat the air around you. Instead, they use infrared lamps (that use electromagnetic radiation) to warm your body directly.
“These saunas use infrared panels instead of conventional heat to easily penetrate human tissue, heating up your body before heating up the air,” explains physical therapist, Vivian Eisenstadt, MAPT, CPT, MASP.
An infrared sauna can operate at a lower temperature (usually between 120˚F and 140˚F) than a traditional sauna, which is typically between 150˚F and 180˚F.
Manufacturer’s claim that in an infrared sauna, only about 20 percent of the heat goes to heat the air and the other 80 percent directly heats your body.
Supporters of infrared saunas say the heat penetrates more deeply than warmed air. This allows you to experience a more intense sweat at a lower temperature.
Eisenstadt says this environment is more tolerable, which allows you to stay in the sauna longer while increasing your core body temperature by two to three degrees.
What are the supposed benefits of using an infrared sauna?
The supposed benefits of using an infrared sauna are similar to those experienced with a traditional sauna. These include:
- better sleep
- relaxation
- detoxification
- weight loss
- relief from sore muscles
- relief from joint pain such as arthritis
- clear and tighter skin
- improved circulation
- help for people with chronic fatigue syndrome
People have been using saunas for centuries for all sorts of health conditions. While there are several studies and research on traditional saunas, there aren’t as many studies that look specifically at infrared saunas:
- A small 10-person study (https://pubmed.ncbi.nlm.nih.gov/25748743/) found that people with chronic fatigue syndrome benefited from using an infrared sauna as part of an overall treatment.
- Another 10-person study (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4493260/) found that infrared saunas helped decrease muscle soreness and increase recovery from strength-training sessions.
- According to one review, several studies have found that infrared light therapy saunas may help reduce blood pressure.
The lack of solid evidence and wide-spread studies about the possible benefits of infrared saunas leaves the consumer (you) to sort through the claims made by the companies who provide this service.
Similarly, there are no reports of negative effects so far, beyond the cautions about any sauna experience. These include the possibilities of overheating, dehydrating, and interference with medication, as well as the potential dangers for those who are pregnant, have heart disease, or are under the influence of drugs or alcohol, among others. The good news: Even if your sweat session doesn’t do all of the things it claims to do, at least it still feels good. Plus, it contributes to your overall health and well-being by helping you relax, loosening up stiff or tight muscles, reducing joint pain, and giving you some much needed time to yourself.