Red Light Therapy Before or After Sauna: What’s Best for Your Health?
Want to boost skin health, ease inflammation, and enhance recovery? Red light therapy offers these benefits and more, but timing matters.
Should you use it before or after your sauna session? Many get this wrong, missing out on maximum results.
In this guide, we will break it down so you can optimize both therapies for the best possible health benefits.
Overview of Red Light Therapy and Infrared Sauna
Red light therapy and infrared saunas both offer unique health benefits but work differently.
Red light therapy uses low-level red and near-infrared wavelengths to penetrate the skin, stimulating cellular energy, boosting collagen, and reducing inflammation.
According to a study, whole-body red-light irradiation improved sleep quality, increased melatonin levels, and enhanced endurance in elite female athletes, demonstrating its effectiveness in recovery and relaxation.
Another study found, low-level red and infrared LED light therapy significantly increases hyaluronic acid, collagen, and elastin production in human skin, leading to improved skin health and anti-aging effects.
The light waves penetrate the skin barrier to trigger intracellular reactions, which vary based on the wavelength of light used," says Sharin Shafer, founder of Skinfluencer London.
"The benefits depend on the colour of the light because each will penetrate the skin at different depths.
Infrared saunas, on the other hand, use infrared heat to warm the body from within, promoting detoxification, relaxation, and circulation.
While both involve infrared light, red light therapy does not generate heat, whereas infrared saunas use heat for deep tissue relaxation.
Since they serve different purposes, they can be used together for enhanced skin health, recovery, and overall well-being.
Understanding Red Light Therapy
Red light therapy stimulates cellular energy by using red and near-infrared light, typically between 600-850 nanometers.
This therapy enhances mitochondrial function, supports skin health, and aids muscle recovery.
It is safe, non-invasive, and commonly used for treating joint pain, acne, and sleep disorders.
Benefits include improved circulation, reduced inflammation, and increased collagen production, making it a valuable tool for overall wellness.
There’s no danger to LEDs," says Dr. Michael Hamblin, a red light therapy expert and photomedicine researcher.
"I put it on in the morning on some part of my body, elbow (if sore), knee (if sore), eyes, forehead, and any part of my anatomy that could use some boosting."
Understanding Infrared Sauna
Infrared saunas use infrared light to heat the body directly, penetrating deeper than traditional saunas.
This gentle heat helps muscles relax, improves circulation, and promotes detoxification through sweat.
Unlike steam or dry saunas, infrared saunas operate at lower temperatures while still inducing a strong sweating response.
There are three types of infrared: near-infrared for skin rejuvenation, mid-infrared for circulation, and far-infrared for deep tissue detoxification.
“Many toxins, including heavy metals like cadmium and aluminum, are excreted through sweat,” says Dr. Rhonda Patrick, a biochemist and health researcher.
Dr. Brian Clement's general sauna recommendations are as follows: Infrared sauna: 160-180 degrees Fahrenheit, for 15-30 minutes.
Regular (Finnish, or moist) sauna: 180-190 degrees Fahrenheit, for 10-20 minutes.
“If you look at people who do a lot of sauna bathing, they are protected with, I think, a 30% lower chance of having a heart attack later in life,” says Dr. David Sinclair, an aging researcher and Harvard professor.
Prices for a basic 1-2 person infrared sauna can range from around $1,000 to $2,500. In my personal opinion, it’s worth the investment in your health, says Dr. Will Cole, a functional medicine doctor, author, and wellness expert.
Key Differences Between Red Light Therapy and Infrared Sauna
Light Type Used
Red light therapy uses visible red light (600-700nm) and near-infrared (700-850nm), which do not generate heat but stimulate cellular repair.
Infrared saunas use a broader spectrum (700nm to over 3000nm) to create deep-penetrating heat, focusing on raising body temperature rather than direct cellular stimulation.
How Deep They Work
Red light therapy penetrates the skin and muscles, depending on the wavelength, to stimulate cellular function.
Infrared sauna heat reaches up to 1.5 inches deep, promoting detoxification and circulation.
Energy & Wavelength Differences
Red light therapy emits low-energy wavelengths (600-850nm) that stimulate mitochondria without producing heat.
Infrared saunas, with wavelengths up to 3000nm, generate heat to warm tissues from the inside out.
Session Time & Intensity
Red light therapy sessions last 5-20 minutes, while infrared saunas require 20-45 minutes for the body to heat up and begin sweating.
Red light therapy can be used daily, whereas sauna sessions should be spaced out to avoid dehydration.
Cost & Equipment Differences
Red light therapy devices range from small handheld units to full-body panels, costing between $100 and $1000. Infrared saunas are larger investments, ranging from $1000 to over $5000.
Should You Use Red Light Therapy Before or After a Sauna?
Red light therapy before a sauna boosts circulation, warming up muscles for better heat absorption.
After a sauna, it aids recovery by reducing inflammation and supporting skin repair.
The best timing depends on individual health goals—before a sauna for better heat tolerance or after for deeper recovery.
Health Benefits of Combining Red Light Therapy and Sauna
Detoxification Boost
Infrared sauna heat promotes sweating and toxin elimination, while red light therapy enhances mitochondrial function to support natural detox pathways. “Detoxification is really important, and you can detoxify in a lot of different ways, but sauna is the most effective way,” says Dr. Daniel Amen, founder of Amen Clinics.
Better Circulation
Sauna heat expands blood vessels, improving circulation, while red light therapy strengthens capillaries and promotes tissue repair.
This combination enhances oxygen delivery and muscle recovery. A study published in the Journal of Biophotonics found that red and near-infrared light therapy can stimulate vasodilation by releasing nitric oxide from the endothelium, even in individuals with endothelial dysfunction.
Researchers noted potential benefits for people with diabetes and other vascular conditions, as improved blood flow supports tissue health and reduces complications.
Faster Muscle Recovery
Red light therapy stimulates ATP production for muscle repair, while sauna heat increases blood flow, reducing stiffness and soreness.
Together, they accelerate recovery and improve performance.
“When you go into the sauna, you have this interesting thermal therapy benefit of your body adapting to this mild stress,” says Dr. Eric Berg, a chiropractor and health educator.
“The term for that is called a hormetic effect, where you're adding a stress to cause your body to then adapt and become stronger.
Healthier Skin & Anti-Aging
Red light therapy boosts collagen and reduces wrinkles, while sauna heat enhances circulation.
Gwyneth Paltrow swears by infrared sauna and red light therapy for keeping her skin glowing, saying, "Everything I’m doing feels good, like a gift to my body.
I have energy, I’m working out in the mornings, and I’m doing an infrared sauna as often as I can, all in service of healing.
A side benefit is my skin, which makes me happy—and makes me want to double down on skin care even more.
" This combination results in a clearer complexion and smoother skin. Many people notice that their skin looks healthier, more radiant, and more youthful with consistent use of both therapies.
If you want to maximize these benefits, make red light therapy and sauna sessions a regular part of your routine.
Less Inflammation & Pain Relief
Red light therapy reduces inflammation at the cellular level, while sauna heat promotes relaxation and endorphin release.
This combination helps with joint pain, muscle soreness, and chronic conditions.
Deeper Sleep
Sauna therapy reduces stress hormones, preparing the body for rest, while red light therapy supports melatonin production. Used together, they enhance sleep quality and relaxation.
Stronger Immunity
Red light therapy enhances immune response, while sauna heat induces mild heat stress, strengthening the body’s defenses.
Better Mood & Less Stress
Red light therapy boosts serotonin levels, improving mood, while sauna sessions reduce cortisol, lowering stress.
Faster Metabolism & Weight Loss
Sauna heat increases calorie burn, mimicking mild exercise, while red light therapy enhances mitochondrial function for fat metabolism.
Stronger Joints & Mobility
Red light therapy reduces joint inflammation, while sauna heat promotes flexibility.
Quick Healing & Recovery
Red light therapy accelerates cell repair, and sauna heat improves circulation, delivering nutrients to healing tissues.
Lower Oxidative Stress
Red light therapy supports antioxidant production, while sauna heat flushes out toxins.
More Energy & Cell Repair
Red light therapy boosts ATP production, increasing energy levels, while sauna heat enhances circulation, improving oxygen delivery to cells.
Sharper Brain Function
Red light therapy improves blood flow to the brain, enhancing focus and memory.
Total Body Relaxation
The combination of sauna heat and red light therapy relieves tension, reduces stress hormones, and enhances overall relaxation.
Best Practices for Using Red Light Therapy and Sauna Together
Use Red Light Therapy First
Using red light therapy before a sauna primes the body for better heat absorption and circulation.
Drink Plenty of Water
Hydration is key for both therapies, ensuring effective sweating and circulation.
Keep Sessions Short and Safe
Sauna sessions should be 15-20 minutes, and red light therapy 10-15 minutes. Avoid overuse to prevent dehydration and overheating.
Protect Your Eyes
Always wear protective goggles during red light therapy to prevent eye strain.
Maintain Proper Distance
Sit 6-12 inches from red light therapy devices for optimal results without overheating.
Stick to a Regular Routine
For best results, use these therapies 2-3 times a week, maintaining consistency without overdoing it.
Cool Down After Sessions
Rest for 10-15 minutes post-session to regulate body temperature and promote recovery.
Pick the Right Light Wavelengths
Red light (600-650nm) targets skin health, while near-infrared (750-1200nm) penetrates deeper for muscle and joint recovery.
Limit Your Session Time
Keep sessions within recommended durations to maximize benefits and avoid exhaustion.
Place Your Device Correctly
Ensure the red light therapy device is positioned properly for even exposure and effective treatment.
Support with a Healthy Diet
"A healthy diet enhances sauna and red light therapy benefits. Antioxidant-rich foods fight oxidative stress, while hydration aids detox.
But some medications, like heart drugs and antidepressants, make heat regulation harder.
Columbia University’s Sorensen warns that 'health professionals need to educate patients and caregivers' about these risks. If you take these meds, consult your doctor and prioritize hydration and circulation-supporting foods."
