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 helps remove toxins and keep your body healthy. Experts recommend saunas as one of the best ways to detox. An infrared sauna works by heating your body from the inside out, causing you to sweat deeply. This process helps flush out harmful substances, like heavy metals, leaving you feeling refreshed.
Improve your blood Circulation
Blood circulation refers to the movement of blood through the heart, arteries, and veins, ensuring the delivery of oxygen and nutrients to the body while removing waste products.
Improved circulation provides numerous benefits, including increased energy, faster healing, and better overall health. One effective way to boost circulation is by using an infrared sauna. The heat from the sauna promotes increased blood flow to the skin and muscles, helping the body regulate its temperature more efficiently.
Research on sauna use highlights its benefits, showing that it can enhance cardiac output and lower blood pressure, offering effects similar to those of moderate exercise. Incorporating regular sauna sessions into your routine can support a healthy heart and strong blood vessels.
Weight Loss
Nearly half of adults (49.1%) have tried to lose weight in the past year, with women (56.4%) more likely than men (41.7%) to make the effort. Weight loss improves energy, boosts confidence, and reduces health risks like heart disease.
Infrared saunas can aid weight loss, as shown in a study of 674 students aged 19-20. Participants with higher BMI experienced the most body mass reduction after two 10-minute sauna sessions, while those with average weight saw moderate results, and lighter individuals had the least change.
Although saunas help shed weight, most of it is fluid loss, not permanent fat loss. Saunas also improve metabolism, circulation, and calorie burning. For long-term weight loss, pair sauna use with regular exercise, balanced eating, and an active lifestyle.
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.
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 2023 study found 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 your body's natural response to injury or infection. However, when it becomes chronic, it can increase the risk of health problems like heart disease and arthritis.
Reducing inflammation can ease pain, improve mobility, and lower the chances of developing serious conditions.
Regular sauna use may help with this. Studies show that frequent sauna sessions can reduce levels of C-reactive protein, a key marker of inflammation.
Incorporating regular sauna use into your routine could be an effective and simple way to manage inflammation and improve your overall well-being.
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
"Stay hydrated with plenty of fluids before and after your sauna sessions," says Dr. Asmita Dhekne Chebbi. Drinking water before, during, and after a sauna session is essential to prevent dehydration, dizziness, and fatigue.
Proper hydration helps regulate body temperature and replaces fluids lost through sweating, keeping you safe and comfortable.
Hygiene
Maintaining hygiene in the sauna is important for both your health and comfort. Hygiene refers to actions that help keep you clean and healthy, as suggested by the Centers for Disease Control and Prevention.
Always shower before entering to wash off dirt and sweat, making sure the sauna stays clean for you and others. Bring a towel to sit on so it can soak up sweat and keep the seat clean.
Wipe down surfaces after use to reduce bacteria buildup. Skipping these steps can lead to germs, skin irritation, or infection. Staying clean ensures a safe, relaxing sauna experience.
Don’t overuse
Don’t overuse the sauna to avoid unnecessary stress on your body. Limit your session to 10 to 20 minutes and track your time using a sauna timer or clock, as they are designed to withstand high heat and humidity.
Don't eat heavy meals before sauna
Avoid hot and heavy meals before your sauna session as they add unnecessary heat to your body. Eating a large meal makes your digestive system work hard, which, combined with the sauna’s heat, can lead to dizziness or nausea. The Centers for Disease Control and Prevention recommend skipping heavy meals before heat therapies. Instead, go for a light snack like fruit or a small handful of nuts. Afterward, replenish with a healthy meal that includes lean protein, vegetables, and complex carbs to support recovery and hydration. This way, you’ll make the most of your sauna session!
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.
