Infrared Saunas & Red Light Therapy: Are They Worth It?

 

Infrared Saunas & Red Light Therapy: Are They Worth It?

Wellness trends come and go, but some have stood the test of time—or at least seem to be gaining serious traction. Infrared saunas and red light therapy are two such trends that claim to offer a wide range of health benefits, from muscle recovery and pain relief to improved skin health and overall well-being. But are they actually worth the hype?

In this blog, we’ll break down how infrared saunas and red light therapy work, explore the science behind their benefits, and help you decide whether they’re a good investment for your health and fitness routine.

What Are Infrared Saunas & Red Light Therapy?

Infrared Saunas: How Do They Work?

Unlike traditional saunas, which heat the air around you using steam or dry heat, infrared saunas use infrared light waves to directly heat your body. These saunas operate at lower temperatures (typically between 120-150°F (49-65°C)) compared to traditional saunas, which can reach up to 190°F (88°C).

The infrared heat penetrates deeper into the skin—up to 1.5 inches (4 cm)—which is believed to provide more therapeutic effects while allowing users to experience the benefits of a sauna at a more comfortable temperature.

There are three types of infrared waves used in saunas:

  • Near-infrared: Targets surface-level skin benefits and wound healing.

  • Mid-infrared: Penetrates deeper, aiding circulation and pain relief.

  • Far-infrared: Reaches the deepest layers of tissue, promoting detoxification and relaxation.

Red Light Therapy: How Does It Work?

Red light therapy (RLT), also known as low-level laser therapy (LLLT) or photobiomodulation (PBM), uses specific wavelengths of red and near-infrared light to penetrate the skin and promote cellular function. This therapy is delivered via LED panels, handheld devices, or full-body light beds.

The red and near-infrared light stimulates mitochondria, the powerhouses of cells, enhancing ATP (energy) production, which supports healing, reduces inflammation, and improves overall cellular function.

Red light therapy is used for:

  • Skin rejuvenation (reducing wrinkles, acne, and scars)


  • Muscle recovery and pain relief

  • Joint health and inflammation reduction

  • Improved sleep and mood

The Science Behind Infrared Saunas & Red Light Therapy

1. Detoxification & Sweating

One of the biggest claims about infrared saunas is that they help with detoxification by promoting heavy sweating. While sweating is essential for regulating body temperature, there’s limited evidence that it removes significant toxins from the body. However, sweating does help flush out some heavy metals and chemicals.

2. Muscle Recovery & Pain Relief

Infrared saunas and red light therapy both increase blood circulation, which helps transport oxygen and nutrients to muscles. Studies suggest that these therapies can:

  • Reduce muscle soreness after workouts

  • Speed up recovery

  • Alleviate joint pain from conditions like arthritis

A study published in the Journal of Athletic Training found that infrared sauna use improved neuromuscular recovery in athletes after intense workouts.

3. Skin Health & Anti-Aging

Red light therapy is widely used in skincare due to its ability to stimulate collagen production and improve skin texture. It has been shown to:

  • Reduce fine lines & wrinkles

  • Improve acne & inflammation

  • Speed up wound healing

4. Improved Cardiovascular Health

Using an infrared sauna mimics the effects of moderate exercise by increasing heart rate and blood circulation. Research published in JAMA Internal Medicine found that regular sauna use was linked to a lower risk of heart disease and all-cause mortality.

5. Stress Reduction & Better Sleep

Both therapies help activate the parasympathetic nervous system, promoting relaxation and reducing stress hormones. Many users report deeper, more restful sleep after consistent use.

Infrared Saunas vs. Red Light Therapy: Key Differences

FeatureInfrared SaunaRed Light Therapy
Primary FunctionDeep heat for relaxation & detoxCellular healing & skin health
Heat LevelWarm/hot (120-150°F)No heat
Sweating?YesNo
Muscle RecoveryEffectiveEffective
Pain ReliefEffectiveEffective
Skin BenefitsSome benefitsStrong benefits
Ease of UseRequires a dedicated sauna spaceSmall devices available
CostHigher ($2,000-$5,000)Lower ($100-$1,500)

If deep relaxation, sweating, and overall wellness are your goals, an infrared sauna is a great choice. If you’re more focused on skin health, targeted muscle recovery, and reducing inflammation, red light therapy might be a better fit.

Are They Worth It? Pros & Cons

✅ Pros of Infrared Saunas & Red Light Therapy

✔️ Backed by science for improving recovery, circulation, and overall wellness
✔️ Non-invasive and natural therapy with few side effects
✔️ Boosts relaxation, reduces stress, and may improve sleep
✔️ Potential long-term health benefits for heart health and skin aging
✔️ Can complement other wellness routines like fitness and nutrition

❌ Cons & Considerations

❌ Cost: Infrared saunas can be expensive, while red light therapy varies in price.
❌ Time commitment: Consistency is key; you need regular sessions to see benefits.
❌ Not a magic fix: While helpful, these therapies are not a substitute for exercise, nutrition, and overall healthy habits.
❌ Limited detox evidence: Saunas help you sweat, but their actual detox effects are debated.

Who Should Use Infrared Saunas & Red Light Therapy?

These therapies can be particularly beneficial for:

  • Athletes & fitness enthusiasts (muscle recovery, joint health, reduced soreness)

  • Individuals with chronic pain (arthritis, fibromyalgia, back pain)


  • People with sleep issues (relaxation, parasympathetic activation)

  • Those interested in skin health & anti-aging

  • Anyone looking for stress relief & overall wellness

However, if you have cardiovascular conditions, are pregnant, or have heat sensitivity, consult a doctor before using an infrared sauna.

Final Verdict: Should You Invest in Infrared Saunas or Red Light Therapy?

Both infrared saunas and red light therapy have scientifically supported benefits, but their effectiveness depends on your goals.

  • For full-body relaxation, sweating, and circulation: Choose an infrared sauna.

  • For targeted muscle recovery, pain relief, and skin health: Go for red light therapy.

  • For maximum benefits: Some people combine both!

While they require an investment, both therapies can be excellent additions to a wellness routine, especially for those prioritizing recovery, longevity, and holistic health.

Would you try infrared saunas or red light therapy? Let us know in the comments! 🔥💡

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