A Complete Guide to Choosing the Best Infrared Sauna
Looking for a benefit-packed way to relax, relieve pain, improve heart health, and sleep better without stepping into an unbearably hot sauna?
Infrared saunas offer a modern, comfortable alternative that delivers these perks at lower temperatures.
But with so many options, choosing the right one can feel overwhelming. Don’t worry, this guide will help you find the perfect infrared sauna for your needs!
Understanding Infrared Saunas
Infrared saunas use light to create heat, warming your body directly instead of heating the air like traditional saunas.
This makes them more comfortable while still offering deep, penetrating warmth. Unlike steam or dry saunas, which heat the surrounding space, infrared saunas work by emitting infrared wavelengths—near, mid, or far—that penetrate the skin and promote relaxation, detoxification, and improved circulation.
They are generally safe, but pregnant women, people with heart conditions, or those sensitive to heat should consult a doctor first.
For best results, use an infrared sauna three to four times a week, adjusting based on personal comfort and health goals.
Why Choosing the Right Infrared Sauna Matters
Selecting a high-quality infrared sauna ensures safety, efficiency, and maximum health benefits.
Factors like low EMF levels, durable materials, and the right heating technology play a crucial role in long-term performance and user experience.
Benefits of Infrared Saunas
Flush Out Toxins
Infrared saunas help the body detoxify by promoting sweating, which removes harmful toxins like heavy metals and chemicals.
The deep heat penetrates the skin, stimulating circulation and enhancing the body's natural detoxification process.
"Infrared saunas heat the body from the inside out, making you sweat more intensely and detox more effectively," says Sasha Sabapathy. Founder at Glow Bar.
This deeper, more intense sweat allows your body to flush out impurities faster, leaving you feeling refreshed and rejuvenated.
Regular use helps support overall wellness by enhancing the body's natural ability to eliminate toxins.
Boost Blood Flow
The heat from infrared saunas causes blood vessels to expand, increasing circulation throughout the body.
This enhanced blood flow delivers more oxygen and nutrients to muscles and tissues, promoting faster healing and cardiovascular health.
Regular sauna use isn’t just relaxing—it may also help you live longer. A study found that people who used a sauna more frequently had a lower risk of dying from heart disease and stroke.
Those who went four to seven times a week saw the greatest benefits, showing how consistent sauna sessions can strengthen heart health and improve overall well-being.
Whether you're looking to support heart function or simply boost circulation, an infrared sauna can be a powerful addition to your wellness routine.
Soothe Aches & Pains
Infrared therapy penetrates deep into muscles and joints, helping to relieve pain, ease tension, and reduce inflammation.
This makes it an excellent option for people with arthritis or chronic pain conditions.
According to a study, infrared radiation has shown promising results in reducing pain for those with musculoskeletal conditions like arthritis and fibromyalgia.
People who used infrared therapy experienced less pain and inflammation, further supporting its effectiveness in relieving discomfort.
If you struggle with joint pain or muscle tension, infrared saunas could be a powerful addition to your wellness routine, promoting faster recovery and long-term relief
Speed Up Recovery
Infrared saunas are a great tool for speeding up muscle recovery after a tough workout.
The deep heat increases blood circulation, delivering more nutrients and oxygen to fatigued muscles.
This not only reduces soreness after exercise but also helps prevent injury. Regular use of this type of sauna accelerates recovery without adding stress to the body or injury.
It collaborates with the body's natural healing processes," says Dr. Jeffrey Spencer, chiropractor and former Olympic cyclist.
According to a study, athletes who used an infrared sauna after intense resistance training had less muscle soreness and recovered faster than those who didn’t.
The deep, penetrating heat helps relax muscles, reduce inflammation, and restore explosive strength, making it easier to get back to training without stiffness or fatigue.
Whether you're lifting weights, running, or playing sports, an infrared sauna can help your body recover faster and perform at its best.
For those who push their limits in weightlifting or running, using an infrared sauna regularly can reduce recovery time, making it easier to get back into action faster.
Infrared therapy also supports the healing process of sprains and strains, aiding faster recovery for active individuals.
Dr. Manik Madaan shared his 30-day experiment with red light therapy, which works similarly to infrared saunas by penetrating deep into the body to promote healing and recovery.
He used a red light panel daily for 20 minutes and noticed reduced muscle soreness, faster recovery after workouts, and even fat loss around the midsection.
By the eighth day, his energy levels skyrocketed, and he no longer needed afternoon naps.
By the end of the month, his gym recovery time had improved significantly, and his skin looked healthier.
Even his doctor noticed the changes and decided to try red light therapy herself. These benefits align with the deep tissue penetration and circulation boost that infrared saunas offer, making them a powerful tool for athletes and fitness enthusiasts.
Relax & De-Stress
Spending time in an infrared sauna calms the nervous system, reducing stress, and promoting relaxation.
The warmth encourages the body to release endorphins, leading to a feeling of overall well-being.
A study found that sauna sessions don’t just help you unwind—they also improve brain function.
Researchers discovered that after a sauna session, brainwave activity shifts to a more relaxed and efficient state, making it easier to clear your mind.
Participants also reacted faster in cognitive tasks, showing that saunas can help sharpen focus while reducing stress.
On top of that, they reported feeling deeply refreshed, both physically and mentally. With portable infrared saunas becoming more popular for home use, sales have increased by 25% in recent years.
A survey found that 78% of users felt more relaxed, and 65% experienced better sleep after regular sessions.
Regular sauna use may also support long-term mental well-being. A study found that men who used a sauna 4–7 times per week had a much lower risk of developing psychotic disorders compared to those who only used it once a week.
This suggests that consistent sauna sessions don’t just help you feel relaxed in the moment—they may also protect your brain health over time.
Healthier, Glowing Skin
By promoting sweating, infrared saunas help clear out impurities from the skin, leaving it clearer and more radiant.
The increased circulation also boosts collagen production, improving skin elasticity and reducing signs of aging.
“When our body temperature rises, our blood vessels dilate,” says Dr. Whitney Bowe, dermatologist.
This increased blood flow delivers more oxygen and nutrients to the skin, enhancing its health and giving it a youthful glow.
Regular sauna sessions can help combat dullness, reduce inflammation, and support overall skin health, making them a great addition to any skincare routine.
Sleep Better & Deeper
The soothing heat of an infrared sauna helps relax muscles and reduce tension, making it easier to fall asleep.
Regular use can improve sleep quality by lowering stress levels and balancing the body's natural sleep cycle.
Stronger Immune System
Regular sauna use supports immune function by stimulating white blood cell production.
The mild heat stress strengthens the body’s defenses, helping to fight off infections and illnesses more effectively.
Protect Your Joints
A study found that infrared sauna therapy helps reduce pain, stiffness, and fatigue in people with arthritis, including rheumatoid arthritis and ankylosing spondylitis.
Over four weeks, participants noticed real improvements without any worsening of their condition.
The deep, penetrating heat helped relax joints, ease muscle tension, and enhance overall well-being, making infrared saunas an effective, natural way to manage chronic pain.
Infrared saunas provide relief for joint pain by improving circulation and reducing inflammation.
The deep heat helps alleviate stiffness, making them beneficial for people with arthritis or other joint-related conditions.
Tips for Choosing the right sauna
Heater Types and Efficiency
Infrared saunas use energy-efficient heaters that warm the body directly instead of heating the surrounding air.
Carbon and ceramic heaters are the most common, offering different levels of heat distribution and efficiency.
Safety Considerations and EMF Levels
Low EMF exposure is essential for safe sauna use. Always choose a sauna with certified low-EMF technology to minimize potential health risks while enjoying the benefits of infrared heat.
According to Connecticut's Official State Website, high-voltage power lines can have EMF levels between 30 to 90 mG underneath the wires, depending on voltage, height, and placement.
While infrared saunas produce significantly lower EMF levels, it’s still important to select a model with verified low-EMF ratings. A high-quality sauna not only enhances relaxation and health benefits but also ensures safety by keeping electromagnetic exposure to a minimum
Space and Installation Requirements
Before buying an infrared sauna, consider the space and setup needs to ensure a smooth installation.
Check room size, ventilation, flooring, ceiling height, and electrical supply to ensure proper functionality.
Best Wood and Material Choices
The type of wood used in an infrared sauna affects its durability, heat retention, and aesthetics.
Cedar is popular for its resistance to moisture and pleasant aroma, while mahogany, walnut, and basswood offer strength and elegance.
Energy Consumption and Efficiency
Infrared saunas are among the most energy-efficient because they heat the body directly, using less power and warming up quickly.
Features like insulation and timers help optimize power usage while maintaining comfort.
Features and Customization Options
Consider features that enhance comfort and usability, such as adjustable temperature, session duration, and lighting.
Advanced features like automation, smart controls, and personalized settings can improve your sauna experience.
Choosing a Reliable Brand
When purchasing an infrared sauna, researching reputable brands is crucial. Look for customer reviews, warranty coverage, and third-party certifications to ensure you’re investing in a high-quality and durable product.
Budget and Cost Considerations
Infrared saunas come in a range of prices, so it's important to balance affordability with quality. Consider long-term energy efficiency, durability, and features when choosing a sauna that fits your budget.
Installation and Maintenance Tips
Pick the Best Location
Choosing the right spot for your sauna is crucial for its safety and efficiency. Consider proximity to other structures, ventilation, flooring materials, and moisture protection for long-term durability.
Follow Manufacturer Instructions
Following the manufacturer's installation guidelines ensures your sauna operates safely and efficiently.
These instructions cover assembly, electrical setup, and necessary safety precautions.
Use High-Quality Materials
Quality materials are the foundation of a long-lasting sauna. They enhance heat retention, efficiency, and overall durability.
When shopping for sauna materials, focus on wood types that can handle high temperatures and humidity, such as cedar or spruce.
Insulation is just as important, as it keeps heat from escaping, improving energy efficiency.
The door material matters too, as it helps to maintain proper temperature and prevents heat loss.
High-quality construction will not only extend the sauna's lifespan but also improve the sauna experience.
Check Wiring & Connections
Properly installed wiring is essential for the safety and functionality of your sauna.
Regular inspections help identify any loose or damaged connections, preventing overheating or fire hazards.
Inspect Regularly
Regular inspections help identify problems early and keep your sauna safe to use. Clean walls, benches, and heaters often to prevent dirt and bacteria buildup, ensuring a more pleasant experience.
Clean Components Often
Keeping your sauna clean is key to maintaining its performance and hygiene. Regularly wipe down the walls, benches, and heater with a soft cloth.
Avoid harsh chemicals that could damage the materials. For the heater, unplug it first and use a vacuum to remove any dust or debris.
Cleaning every few weeks or after heavy use will prevent the buildup of oils, sweat, and dirt, ensuring a more pleasant sauna experience.
Keeping the components clean also reduces wear and tear, helping them last longer.
Fix Issues Quickly
If your sauna isn’t heating up properly, check the power supply and heater function.
For leaks or structural issues, inspect the roof and walls and seal any cracks immediately. Prompt maintenance prevents bigger problems down the line.
Protect from Damage
Water damage is one of the biggest threats to a sauna’s longevity. Choose moisture-resistant materials, clean regularly to prevent mold growth, and ensure proper ventilation to maintain durability.
Keep a Maintenance Record
A maintenance log helps track inspections, cleanings, and repairs. Keeping detailed notes makes troubleshooting easier and extends the sauna’s lifespan.
