How to Add Red Light Therapy to Your Sauna Routine?
Red light therapy has incredible benefits. It can improve skin health, reduce inflammation, and promote faster muscle recovery, making it the perfect addition to your sauna routine.
But here is the problem: many people don’t know how to use it effectively, leaving these benefits untapped. Frustrating, right?
Don’t worry. This guide will show you how to incorporate red light therapy into your sauna sessions and unlock its full potential for your wellness journey!
Understanding Red Light Therapy
Red light therapy is a healing treatment that uses low-wavelength red light to penetrate the skin and promote cellular repair.
Unlike a sauna, which uses heat to induce sweating and detoxification, red light therapy focuses on light energy to stimulate tissue regeneration.
It works by boosting the mitochondria in your cells, helping them produce more energy to repair and heal the body.
The technology behind it uses LED lights that emit specific wavelengths, typically between 600 and 650 nanometers, to target deep layers of the skin and muscles.
This therapy has become popular for improving skin health, reducing inflammation, and speeding up muscle recovery.
As for future trends, experts predict more advanced, portable devices, and wider use in home wellness routines.
In fact, the global light therapy market is expected to grow from $1 billion in 2022 to $2.1 billion by 2030, highlighting its growing importance in wellness practices.
The Benefits of Combining Red Light Therapy with Saunas
Enhanced Detoxification
Detoxification is the process of removing toxins from the body. Red light therapy enhances detoxification by improving blood circulation, which helps your body get rid of toxins more quickly. "Saunas help the body eliminate toxins through sweat while also improving heart rate and circulation," says Dr. Brent A. Bauer, director of the Mayo Clinic. Better blood flow allows the body to flush out harmful substances while delivering more oxygen and nutrients to cells.
Faster Muscle Recovery
Faster muscle recovery reduces soreness and helps you get back to workouts sooner.
Red light therapy enhances this process by increasing blood flow, delivering oxygen and nutrients to muscles, and reducing inflammation. Research supports its effectiveness.
One study found that photobiomodulation (PBM) not only helps muscles heal but also improves sports performance by decreasing oxidative stress and muscle damage.
Another study showed that using an infrared sauna after intense exercise reduced muscle soreness and improved explosive performance in athletes.
Even elite performers like LeBron James use red light therapy to aid muscle and joint recovery. When combined with a sauna routine, red light therapy can speed up recovery, allowing you to train harder while feeling less pain.
Whether you're an athlete or just staying active, this combination can help you bounce back faster and perform at your best.
Improved Skin Health
Adding red light therapy to your sauna routine could do wonders for your skin. A study on photobiomodulation found that using a red LED mask twice a week for three months significantly improved skin quality, reducing wrinkles, increasing firmness, and evening out skin tone.
Another study tested full-body red light therapy and found that participants experienced smoother skin, a better complexion, and increased collagen density.
Both studies confirm that red light therapy helps rejuvenate the skin at a cellular level by boosting ATP production and reducing oxidative stress.
If you’re looking for a natural way to achieve a youthful glow, pairing red light therapy with your sauna sessions might be the perfect combination.
Deeper Relaxation
Red light therapy helps deepen relaxation by calming your body before the sauna. Use it for 10–15 minutes to prepare your muscles and mind. Enhance this effect with slow, deep breaths and a quiet environment. The combined heat and light reduce tension, helping you fully relax.
Reduced Inflammation
Inflammation is your body’s natural response to injury or infection, helping you heal and feel better.
However, when it occurs without an injury, it can damage healthy tissue and lead to chronic diseases.
Reducing inflammation can provide relief from pain, speed up healing, and improve overall well-being.
Studies show that red light therapy, or photobiomodulation (PBM), is effective in reducing inflammation.
Research has found that PBM lowers inflammatory markers, reduces reactive nitrogen species, and helps manage conditions like joint pain, lung disorders, and even brain inflammation.
By promoting healing at the cellular level, red light therapy offers a powerful way to decrease inflammation and alleviate pain.
Enhances Brain Health
Good brain health is key for staying sharp and focused. Red light therapy helps by boosting energy in brain cells and supporting healing.
This can improve memory, reduce stress, and protect against brain problems. "Many studies show infrared saunas help with long-term health issues, including brain diseases and headaches," says Dr. Brent A. Bauer. Using red light therapy in your sauna routine helps keep your mind clear and healthy.
Choosing the Right Equipment
Sauna Heaters
A sauna heater is what creates the heat and steam in your sauna, making it essential for the entire experience.
When choosing one, consider the size of your sauna, as larger saunas need more powerful heaters.
Decide between electric heaters, which are convenient and easy to control, wood-burning heaters for a classic feel, or infrared heaters for gentle, even heat.
Choosing the right heater matters because it affects how quickly your sauna heats up, how evenly the heat is distributed, and how comfortable and efficient your sessions are.
Sauna Ventilation Systems
A sauna ventilation system keeps fresh air flowing, making your sauna safe and comfortable to use. Look for a system that provides good airflow while keeping most of the heat inside.
This prevents the air from becoming stale and helps maintain an even temperature. Proper ventilation is important because it ensures you can breathe easily, reduces the chance of overheating, and makes your sauna sessions more enjoyable and relaxing.
Temperature Controls
Temperature controls help you set the heat level for a comfortable sauna session.
Choose controls that are simple to adjust and accurate, whether digital or manual. The right controls matter because they let you maintain a safe and enjoyable temperature, whether you prefer a gentle warmth or a more intense heat.
Sauna Stones
Sauna stones are placed on the heater to hold and spread heat. When water is poured on them, they create steam and humidity. Choose stones that are strong, heat-resistant, and the right size for your heater. Common options like peridotite or olivine work well because they last a long time.
Wooden Benches
Sauna benches provide a place to sit and relax. Choose benches made from durable, heat-resistant wood like cedar or hemlock. These materials stay cool to the touch and last a long time.
Lighting Systems
Sauna lighting improves visibility and creates a calming atmosphere. Choose lights designed to handle high heat and moisture, such as LED strips or recessed fixtures.
Dimmable lights let you adjust brightness to suit your mood or needs. Proper lighting is important for safety, ensuring you can see clearly, and for creating a relaxing environment during your sauna sessions.
Hygrometers & Thermometers
Hygrometers measure humidity, and thermometers measure temperature in your sauna. Choose devices that are accurate, easy to read, and durable. Combined units can save space. These tools are essential for maintaining safe and comfortable sauna conditions.
FDA-Cleared Red Light Therapy Devices
FDA-cleared devices meet strict safety and quality standards, ensuring they are tested and approved for reliable use.
Red light therapy devices emit specific light wavelengths designed to support overall wellness. Choosing FDA-cleared devices is important because they provide assurance of effectiveness and safety, reducing the risk of using unregulated or poorly made products.
Setting Up Red Light Therapy in Your Sauna routine
Choose the Right size Red Light Therapy Device
Choose a red light device based on sauna size and therapy goals. For example, larger panels are better for full-body coverage in spacious saunas, while smaller devices work well for compact spaces or targeting specific areas like your back or shoulders. The wrong device wastes money and reduces effectiveness, so research and choose carefully.
Position the Lights for Maximum Effectiveness
Position the red light therapy device directly on the area where you want results. For example, if you have lower back pain, angle the light to focus on that specific spot to ensure maximum penetration.
If you’re targeting your face for improved skin health, place the light at face level. Correct positioning ensures the wavelengths reach the problem area effectively, providing better results.
Set the Ideal sauna Session Duration
Keep sessions between 10-20 minutes to avoid overstimulation or discomfort. Shorter sessions may not deliver results, while longer ones can cause overheating.
Starting small and gradually increasing time ensures comfort and effectiveness.
Optimize Sauna Temperature and Light Exposure
Maintain a comfortable sauna temperature that allows you to enjoy the session without overheating. Excessive heat can shorten your session, while temperatures that are too low might reduce the overall benefits.
Stay Hydrated Before and After Your Session
Sauna heat causes sweating, making hydration crucial. Drink water beforehand and replenish with electrolytes after your session. Dehydration leads to fatigue and reduced effectiveness.
Wear Minimal Clothing for Maximum Absorption
In the sauna, wear minimal clothing, such as a towel or light undergarments, to allow the heat to penetrate your skin and improve its effectiveness.
For red light therapy, ensure the targeted area is completely uncovered, as clothing blocks the light wavelengths and prevents proper absorption.
For example, if targeting your back, remove any clothing covering that area to maximize the therapy's results.
Be Consistent for Long-Term Benefits
Consistency delivers long-term results. Use red light therapy at least three times weekly for improvements in skin, recovery, and overall wellness. Challenges like a busy schedule or forgetting sessions can arise, so set reminders or stick to a routine.
Add Red Light Therapy to Your Sauna
Combining red light therapy with sauna sessions enhances benefits like detoxification, skin health, and recovery. Infrared saunas from Heavenly Heat offer both therapies in one, saving time and maximizing efficiency. A combined setup delivers better results with less effort.
Use Protective Eyewear if You Are Sensitive to Bright Light
Bright light may cause discomfort for sensitive eyes. Wear goggles designed for red light therapy to protect without blocking the skin benefits.
Optimizing Your Routine
Use red light therapy before bedtime to promote better sleep.
Red light therapy helps your body produce melatonin, the hormone that controls your sleep cycle.
Using a red light device for 10 to 20 minutes before bed helps you relax and fall asleep faster. To make it part of your bedtime routine, set up the red light in a quiet room and combine it with simple stretches or meditation.
Follow a balanced diet to support skin and cellular health.
A healthy diet plays a big role in boosting the effects of red light therapy. Foods rich in antioxidants, like berries and leafy greens, protect your skin, while healthy fats from salmon and nuts promote cell repair and elasticity.
Drinking enough water is just as important, as it keeps your skin hydrated and supports detoxification. By pairing a balanced diet with your therapy routine, you help your skin and body heal from the inside out.
Set up a dedicated wellness space with all therapy devices for convenience.
Having a dedicated space for your therapies makes it easier to stay consistent. Choose a quiet corner in your home where you can set up your sauna, red light device, and other items like a yoga mat or meditation cushion. A tidy, organized space encourages regular use and creates a calming atmosphere.
