What are the real infrared sauna benefits, and how strong is the evidence? The honest answer: research suggests infrared sauna use may support relaxation, circulation and recovery after exercise, and small clinical studies in Japan have looked at far infrared sauna sessions for people with heart failure. But most studies are small, many used traditional saunas rather than infrared ones, and researchers keep saying larger, better trials are needed. Below we sort the claims by how well they are supported, explain who should be careful, and show what to look for in a home unit. This is general information, not medical advice; talk to your doctor before starting sauna sessions, especially if you have a health condition or take medication.
How an infrared sauna works
A traditional sauna heats the air, usually with an electric, gas or wood heater. An infrared sauna uses infrared panels or lamps that warm your body more directly. According to Cleveland Clinic, infrared saunas typically run at about 110 to 135°F, while traditional saunas run about 150 to 195°F. Cleveland Clinic’s expert notes that both will make you sweat, but infrared tends to feel gentler. For a full side by side, read infrared vs traditional sauna.
Infrared sauna benefits: what the research shows
A 2018 systematic review of regular dry sauna bathing by Hussain and Cohen found 40 clinical studies with 3,855 participants. Most reported beneficial effects, but only 13 were randomized controlled trials and most had fewer than 40 people. The authors concluded that regular dry sauna bathing has potential health benefits and that more, higher quality data are needed. Mayo Clinic’s expert answer on infrared saunas reaches a similar view: studies have found some evidence that saunas may help with several long lasting conditions, but larger and more exact studies are needed, and some of that research used regular saunas.
| Claimed benefit | What we found | Strength of evidence |
|---|---|---|
| Relaxation and stress relief | Cleveland Clinic says some research suggests sauna use may reduce stress and improve mood. | Plausible, mostly small studies |
| Heart and circulation | Heat widens blood vessels and raises heart rate. A Japanese multicenter trial of far infrared “Waon therapy” reported improvements in hospitalized heart failure patients (details below). | Promising in specific clinical settings; not proof for healthy home users |
| Muscle recovery | A small Finnish study found some recovery benefit after endurance exercise but no difference after strength training. | Limited |
| Chronic pain | Cleveland Clinic notes some research suggests relief for certain chronic pain, but many studies are small. | Limited |
| Sleep | The cool down after a session may support the body’s natural temperature drop before bed. | Theoretical, more research needed |
| “Detox” and weight loss | None of the sources above present strong clinical evidence for these claims. Weight lost in a session is mostly water. | Weak |
Far infrared sauna benefits for the heart: the Waon studies
Waon therapy is a Japanese protocol that uses a far infrared dry sauna. In the multicenter WAON-CHF randomized study (Circulation Journal, 2016), 149 hospitalized patients with advanced heart failure were split into Waon therapy and control groups. The therapy group sat in a far infrared sauna at 60°C (140°F) for 15 minutes once a day for 10 days, then rested under a blanket for 30 minutes. Walking distance, symptom class and heart size on X-ray improved in the therapy group, while the main blood marker endpoint did not reach statistical significance, and no serious adverse events were reported. That is encouraging research in supervised hospital patients. It does not mean a home sauna treats heart disease, and anyone with a heart condition should only use a sauna with their cardiologist’s approval.
Infrared sauna for recovery after workouts
In a 2015 study from the University of Jyvaskyla, 10 active men used a far infrared sauna at 35 to 50°C for 30 minutes after training. After strength sessions, recovery measures were no different from skipping the sauna. After maximal endurance sessions, jump performance 30 minutes later was slightly better after the infrared sauna. Ten people is a very small sample, so treat this as an early signal. If you are pairing sauna with training, our how long to stay in an infrared sauna guide covers session length and hydration.
Infrared sauna vs regular sauna benefits
Much of the best known sauna research, especially long term population studies, comes from traditional Finnish saunas. Infrared saunas share the basic mechanism (raising body temperature and making you sweat), so some effects may overlap, but you cannot assume every finding transfers. Cleveland Clinic’s expert says you can get similar effects from both and that hotter does not necessarily mean better.
Risks and who should skip the sauna
Sauna use is generally viewed as safe for healthy adults, but heat is a real stress on the body. Based on Cleveland Clinic’s guidance, be cautious or check with your doctor first if any of these apply:
- You are pregnant or trying to conceive (prolonged heat can temporarily reduce sperm count).
- You have multiple sclerosis or another heat sensitive condition.
- You have a heart condition or any other pre-existing medical condition; Cleveland Clinic advises checking with your healthcare provider before starting a routine.
- You are sick or have a fever. See can you sauna when sick.
Leave right away if you feel dizzy or nauseated, drink water, and skip alcohol before and during sessions.
How to use an infrared sauna sensibly
- Start low and short. Cleveland Clinic suggests starting around 110°F for 5 to 10 minutes.
- Build gradually. Even experienced users should keep sessions to about 20 to 30 minutes.
- Hydrate. Bring water in with you.
- Rinse and cool down. A shower afterward helps you cool comfortably.
What to look for in a home far infrared sauna
If you want to try these habits at home, compare heater wattage, maximum temperature, interior size and warranty. Most of the units we carry top out at 149 to 151°F, which covers the 110 to 135°F range Cleveland Clinic describes.
| Model | Seats | Listed heater power | Max temp | Interior (W x D x H) | Price |
|---|---|---|---|---|---|
| Lucia | 1 | 1,725 W | 151°F | 32 x 32 x 71 in. | $1,799.99 |
| SteamSpa Viti | 2 | 1,725 W | 151°F | 42.44 x 36.89 x 71 in. | $1,999.99 |
| Maldives | 2 | 1,800 W | 149°F | 43.3 x 37.4 x 73.23 in. | $2,499.99 |
| Curacao | 3 | 2,300 W | 149°F | 60.71 x 39.76 x 69.49 in. | $3,089.99 |
| Mauritius | 5 | 2,250 W | 149°F | 62.2 x 62.2 x 68.5 in. | $3,489.99 |
These hemlock units use carbon far infrared panels, and their listings state a 5 year wood and 1 year electrical component warranty. Browse more on our SteamSpa brand page, and use our home sauna buying guide for sizing, placement and power. Heater wattage tells you what circuit you need, and a licensed electrician and your local code have the final word on wiring.
Frequently asked questions
Are far infrared sauna benefits proven?
Not conclusively. Reviews find mostly positive results, but studies are small and varied. The strongest clinical work, on Waon therapy for heart failure, was done in supervised hospital patients.
Is an infrared sauna healthier than a regular sauna?
There is no clear evidence that one is healthier. Infrared runs cooler and may feel easier to tolerate, while much long term research is on traditional saunas.
How often should I use an infrared sauna for benefits?
Studies use very different schedules, so there is no proven ideal. Start with short sessions a few times a week and follow your doctor’s advice if you have a health condition.
Can an infrared sauna help with weight loss?
Most weight lost during a session is water, which returns when you rehydrate. Do not rely on a sauna for weight loss.
Have questions about a far infrared sauna for your home? Call The Everything Depot at 866-777-2590, Monday to Friday, 9AM to 6PM PST. Orders of $999 or more ship free by freight; returns follow our return and refund policy.
