How Long to See Benefits of Infrared Sauna?
Sweating it out in an infrared sauna sounds amazing, right? From glowing skin to feeling energized, the benefits are definitely worth it.
But here’s the thing: how long does it actually take to experience those benefits? Waiting weeks or months can be frustrating, especially when you're eager to see results.
Let’s dive into what you can expect and how to make the most of your sessions.
What is an infrared sauna?
An infrared sauna is a type of sauna that uses infrared light to heat your body directly, instead of heating the air around you like a traditional sauna.
This unique approach allows for a more comfortable experience at lower temperatures. Unlike traditional saunas, which rely on hot steam or rocks to warm the air, infrared saunas use infrared heaters to penetrate your skin and increase circulation.
There are different types of infrared saunas, including far-infrared, near-infrared, and full-spectrum, each offering varying levels of heat and benefits.
Benefits of infrared sauna
Detoxification
Detoxification is your body’s way of eliminating toxins to keep you healthy. An infrared sauna boosts this process by heating your body from the inside out, making you sweat deeply.
This sweat helps flush out harmful substances like heavy metals and chemicals. Detoxing leaves your body feeling refreshed, boosts your immune system, and even improves your skin’s glow.
Improve your blood Circulation
Blood circulation is the flow of blood through your heart, arteries, and veins, delivering oxygen and nutrients to your body.
Better circulation boosts energy, speeds up healing, and promotes overall health. Using an infrared sauna can improve blood circulation, as heat exposure increases blood flow to the skin and muscles to prevent overheating.
A study on sauna use shows that it enhances cardiac output and reduces blood pressure, similar to moderate exercise.
Regular sauna sessions are a great way to keep your heart and blood vessels healthy.
Weight Loss
Losing weight can improve energy levels, boost confidence, and reduce health risks like heart disease.
Infrared saunas can help with weight loss, as shown by a study on 674 students aged 19-20. Participants with a higher BMI (a measure of body fat based on height and weight) experienced the most body mass loss after two 10-minute sauna sessions.
Those with average weight also saw results, while lighter individuals had the smallest loss.
This proves saunas support weight loss, but staying hydrated is essential, especially for those with higher weight.
Better Skin Health
Better skin health means glowing, hydrated, and balanced skin that feels and looks great.
Infrared sauna sessions can help you achieve this by improving your skin’s hydration, boosting its barrier function, and even reducing surface oiliness.
A study analyzed the effects of regular sauna use on skin and found significant benefits.
Participants who enjoyed regular sauna sessions showed better skin hydration, quicker recovery from moisture loss, and improved pH balance.
These findings highlight how consistent sauna use can naturally enhance your skin’s health and vitality.
Stress Reduction
Mental stress is when your mind feels overwhelmed, anxious, or under constant pressure, making it hard to focus or relax.
Reducing this stress brings benefits like better focus, improved mood, and enhanced overall well-being. Infrared saunas can be a powerful tool for stress relief.
A study found that participants experienced deep physical relaxation and increased brain efficiency after a sauna session.
Their brains showed higher theta and alpha activity, states linked to calmness and focus, proving saunas help the brain reset and recover from stress effectively.
Enhanced Immune Function
Immune function refers to the body’s ability to fight off infections and illnesses by recognizing and responding to harmful invaders.
When your immune system functions well, your body can better protect itself from diseases and recover quickly.
Enhanced immune function can lead to better overall health, quicker recovery times, and fewer illnesses.
One way to boost your immune system is through infrared sauna sessions. A study conducted by Pilch et al. in 2023 showed that sauna baths could improve immune responses, especially when done in a series.
The study found that regular sauna use triggered the production of protective proteins and boosted the number of immune cells, supporting better immune health.
Improved Sleep Quality
Improved sleep quality can lead to better energy levels, enhanced mood, and increased focus throughout the day.
If you struggle with sleep, infrared saunas can be a great solution. A study found that sauna use significantly improved sleep for many users, with benefits lasting 1–2 nights.
In fact, 83.5% of sauna bathers reported better sleep after using a sauna. The study also showed that regular sauna use can boost mental well-being, helping you feel more relaxed and rested, making it a simple yet effective way to improve your sleep.
Improved Cardiovascular Health
Cardiovascular health refers to the health of your heart and blood vessels, which is crucial for overall well-being.
Improving cardiovascular health can lower the risk of heart disease, strokes, and high blood pressure, leading to better circulation and heart function.
Regular sauna use has shown significant benefits for cardiovascular health. A study published in 2018 found that frequent sauna bathing (2-3 sessions per week) reduced the risk of fatal cardiovascular events by 29%.
The study proves that increasing sauna use improves heart health, potentially saving lives and enhancing long-term well-being.
Reduced Inflammation
Inflammation is the body's natural response to injury or infection, but when it becomes chronic, it can lead to various health issues like heart disease and arthritis.
Reducing inflammation can make you feel better by easing pain, improving mobility, and lowering your risk of serious health issues.
Regular sauna use can help with this! A study showed that people who used saunas more often had lower levels of C-reactive protein, a marker of inflammation.
So, using a sauna regularly could be an easy way to fight inflammation and feel better.
Enhanced Mood
Infrared saunas can significantly enhance your mood, promoting feelings of relaxation, happiness, and overall well-being.
Studies show that regular sauna use can reduce symptoms of depression and boost emotional health.
One research study even revealed how the “totonou” state, achieved through alternating hot sauna sessions and cold water immersion, leads to improved brain activity and mood.
Participants experienced increased brain wave power and faster response times, reflecting a more efficient and relaxed state of mind.
Boosted Metabolism
Metabolism refers to the process your body uses to convert food into energy. A boosted metabolism can help you burn calories more efficiently, leading to weight loss and increased energy levels.
When your metabolism is higher, your body also becomes better at regulating blood sugar and fat levels.
A study from 1986 found that sauna bathing can actually boost metabolism. After just one sauna session, participants experienced a 25-33% increase in metabolic rate, proving that infrared saunas can help accelerate your metabolism and support your fitness goals.
Reduces the risk of respiratory diseases
Respiratory diseases, including conditions like asthma, pneumonia, and chronic obstructive pulmonary disease (COPD), affect the lungs and airways, making it difficult to breathe.
Regular infrared sauna use may help reduce the risk of these conditions. Studies show that frequent sauna bathing, particularly 2–3 times per week, can lower the risk of respiratory diseases.
One long-term study followed 1,935 men for over 25 years and found that those who used the sauna regularly had a significantly lower risk of developing respiratory issues like pneumonia.
How Long to See Benefits of Infrared Sauna?
Generally, you can start noticing the benefits of infrared sauna after about 2 to 3 sessions, but full results may take a few weeks.
To see results faster, use the sauna regularly, ideally a few times a week. Make sure to hydrate well before and after each session, and avoid staying in for too long.
How to Make the Most of Your Sauna Session?
Stay hydrated is important
Staying hydrated during your sauna session is crucial because it helps regulate your body temperature and replace the fluids you lose through sweating.
To hydrate, drink water before, during, and after your session. If you don’t hydrate properly, you risk dehydration, which can lead to dizziness, fatigue, or even heat exhaustion.
Hygiene
Maintaining hygiene in the sauna is crucial for both your health and comfort. First, always shower before entering to wash away dirt and sweat, ensuring a clean environment for yourself and others.
Bring a towel to sit on, as it helps absorb sweat and keeps the seat clean. Wipe down the surfaces after use to reduce bacteria buildup.
If you skip these steps, you risk spreading germs and discomfort, which can lead to skin irritation or infection.
Staying clean in the sauna ensures a safe, relaxing experience every time.
Don’t overuse
Don’t overuse the sauna to avoid putting unnecessary stress on your body. The recommended time for a sauna session is typically 15 to 20 minutes, depending on your experience and tolerance.
To make sure you don’t overstay, track your time and listen to your body, leave if you feel lightheaded or uncomfortable.
If you overstay in the sauna, you risk dehydration, dizziness, and even heat exhaustion.
Don't eat heavy meals before sauna
Eating heavy meals before your sauna session can make you feel sluggish and uncomfortable.
The sauna’s heat puts stress on your body, and when you’ve just eaten a large meal, your digestive system is already working hard, leading to potential dizziness or nausea.
Instead of a heavy meal, consider a light snack like a fruit or a small handful of nuts.
After your sauna, replenish with a healthy meal that includes lean protein, vegetables, and complex carbs to support recovery and hydration.
This way, you'll feel your best and make the most of your sauna experience!
Combine it with other healthy activities
Enhance your infrared sauna session by combining it with light activities like yoga or walking and maintaining a healthy diet rich in natural, nourishing foods.
Non-invasive treatments like dry brushing or a gentle massage can further complement your routine.
This combination helps you feel more balanced and supports your overall well-being. By integrating these activities, you create a holistic approach that maximizes the positive effects of your sauna experience, leaving you refreshed and energized both physically and mentally.
If you’re ready to enjoy the benefits of sauna therapy, check out our Heavenly Heat infrared saunas, hybrid saunas, and other Heavenly Heat products designed to help you relax, detox, and feel refreshed.
