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Courtesy Sun Home Saunas
First introduced in 1891, infrared saunas have long been one of the best ways to supercharge your well being. And today, they're more popular than ever—with higher quality technology, too. Powered more by tech than the natural elements of fire, water, and air, infrared saunas still deliver the holistic experience of heat bathing in a beautifully-designed structure that we’re, admittedly, suckers for here at Field Mag.
So, does this red light therapy live up to all the hype, or is it just another wellness craze? Read on to learn about the hows, what, and why of infrared sauna bathing, the almost too-good-to-be-true health benefits explained by a health professional, and a range of options if you’re ready to chill out as you sweat it out at home.
What Is an Infrared Sauna?
An infrared sauna uses infrared light (naturally-occurring electromagnetic wavelengths) to create radiant1 heat. Infrared saunas are different from a traditional saunas in that the warmth is generated by infrared heaters strategically-placed throughout the sauna to elevate the body’s core temperature, rather than relying on the conventional method of using a wood-burning stove or electric heater and hot rocks to create high heat and steam. Another crucial difference that sets the two apart is that an infrared sauna uses dry heat to create a much lower temperature of around 110-130 degrees Fahrenheit to slowly warm the body, in comparison to a traditional sauna which ranges from 160-200 degrees Fahrenheit with humidity.
What Are the Infrared Sauna Health Benefits?
If you’re wondering how and why a deep sweat induced by warm red light versus a hot, steamy traditional sauna could possibly make a difference, the answer is in the infrared light itself. “The main benefits of infrared saunas are in the power of the infrared spectrum light, or radiation,” says Alex King, D.O., a licensed physician who incorporates the use of medical-grade infrared saunas in his practice when treating patients. “It’s an invisible wavelength that we can’t see, but it penetrates into the tissues of the body.”
Yes, a traditional sauna also produces radiant heat that relaxes and rejuvenates our muscles and tissues, however with infrared heat therapy a full spectrum of near infrared, mid, and far infrared wavelengths target the body on a cellular level that goes beyond skin deep. “The benefits [of infrared sauna therapy] that have been shown under research can help with a lot of conditions,” says King, who lists blood circulation, energy production, muscle recovery and better athletic performance among the proven benefits, in addition to relieving depressive symptoms, seasonal affective disorder, and chronic pain.
“When we stimulate the body with infrared you increase your ability to heal because oxygen and ATP production are increased by the mitochondria at much safer temperatures,” he explains. “Essentially, it can accelerate healing.”
We have sung the praises of heat therapy practices like enjoying an outdoor sauna and soaking in a wood fired hot tub for a restorative connection to oneself and nature. So, it’s no surprise that the chilly art of a cold plunge, when paired with an infrared sauna session, can also help produce health benefits while immersing the body and challenging the mind with the help of nature’s harshest elements.
“Some studies show infrared saunas boost dopamine especially when it’s paired with cold plunges,” says King. “It can provide a big dopamine release—you’ll get a big neurotransmitter flood and your endorphin [levels] will be pretty high. That contrast therapy will really supercharge things.”
Field Mag’s Top 5 Picks
- Best Outdoor Infrared Sauna: Sun Home Luminar Outdoor 5-Person Full-Spectrum Infrared Sauna
- Best Value: Golden Designs Maxxus 4-Person Nero Zero EMF Infrared Sauna
- Best Premium Option: HigherDose Full Spectrum Infrared Sauna
- Best Full Spectrum: Divine Saunas Enrich Infrared 3-Person Sauna
- Best Infrared Sauna Blanket: MiHigh Infrared Sauna Blanket V2
How to Use an Infrared Sauna
An infrared sauna only requires one to sit back and relax in the mild heat in order to experience the health benefits. For some, the slow burn of the infrared sauna's lower temperatures can be easier to tolerate, while the high heat of a regular sauna can create unhealthy stress.
As the owner of a traditional outdoor sauna myself, there are certainly days when the intense heat doesn’t agree with me, and a lower setting is much more tolerable. Cultivating a keen body awareness is a key part of safe sauna use. Even though it’s a natural process, there are inherent risks of using an infrared sauna, so it’s important to know how to adequately prepare the body before, during and after infrared sauna bathing to get all the benefits.
“Be careful to stay hydrated when using an infrared sauna,” advises King. “ You need to double up on your intake of low-sugar electrolytes and increase your water intake if you’re using the sauna frequently and sweating a lot. Otherwise, the water is going to go right through your body.”
King also recommends bringing water into the sauna to help cool down your core body temperature. And as a general rule for safe infrared sauna use, “if you feel any lightheadedness, heart rate palpitations, or anything that’s “off”, exit the sauna immediately.”
What to Look for When Buying An Infrared Sauna
A home sauna is a big investment, so before you hit go, do the research to make sure that you know exactly what you want and need for the right price. Dialing in my wish list and comparing it against what was truly feasible made all the difference in choosing the best home sauna for me. Need a little cheat sheet? Here’s what to look for when buying an infrared sauna:
- Size: Measure the available space in your home or consider installing one outside
- Quality: A sauna’s high price tag indicates it’s made well with durable materials, free of harmful chemicals, and wood such as eucalyptus, cedar, pine, spruce, among others, that can withstand the heat, so be wary of ultra-cheap options
- Features: Some companies offer add-ons like color light therapy and bluetooth speakers for deeper restoration
Different Types of Infrared Sauna Heaters
Full of acronyms and scientific terms, infrared sauna heaters might seem like they deserve their own encyclopedia. Yet, most infrared sauna heaters can be categorized as either a “full spectrum” or “far infrared” heater. Here’s the difference:
A far infrared sauna heater emits only far infrared heat to raise the body’s core temperature and help sauna bathers get in a good sweat similar to that of moderate exercise.
A full spectrum infrared sauna heater emits all three wavelengths (near, mid, and far infrared), which produces heat that penetrates past the deep tissue, going beyond a detoxifying sweat, to encourage healing and revitalization on a cellular level.
You will also likely come across “low EMF” and “low ELF” when researching infrared saunas. Low EMF stands for low electromagnetic field, while Low ELF stands for extremely low frequency. These terms speak to the way the heaters have been engineered to avoid radiating any harmful levels of electromagnetic wavelengths, which you shouldn’t need to worry about with a good quality infrared sauna.
Now that we've covered all the essential information that you should know before buying an infrared sauna, let's dive into which could be worth your investment, based on our research and expert recommendations.
5 Best Infrared Saunas for Your Home
Best Outdoor Infrared Sauna: Sun Home Luminar Outdoor 5-Person Full Spectrum Infrared Sauna
- Capacity: 5 Person
- Wood Type: All-season Carbonized Red Cedar
- Dimensions: 82” w x 51.5” d x 82.5” h
- Heater Type: 10 Full spectrum + 5 far-infrared heaters
- Price: $9,099
Aside from its sleek and modern look, what’s impressive about Sun Home’s Luminar Outdoor Infrared Sauna are the 15 total high-output heaters (10 full spectrum heaters and five far-infrared heaters under the bench) that truly bathe users in healing red light. The already naturally durable cedar material gets a boost in performance for outdoor use through an intensive thermal treatment so it traps heat inside while withstanding the elements on the outside. It’s also equipped with bluetooth surround sound, chromotherapy lighting, and exterior LED lights underneath the roofline for a luxe sweat session out in nature. All of these details definitely convinced us of the superlative given to it by Sports Illustrated as the “best outdoor sauna in the world”.
Best Value: Golden Designs Maxxus 4-Person Nero Zero EMF Infrared Sauna
- Capacity: 4 Person
- Wood Type: Canadian Red Cedar
- Dimensions: 74” w x 42” d x 75” h
- Heater Type: Far Infrared carbon heating panels
- Price: $4,495
When you consider the going rate for infrared saunas of the same quality but smaller size, the Golden Designs Maxxus 4-Persona Infrared Sauna delivers a lot at a great price. The double-paneled walls and ultralight carbon heating panels work together to trap heat and emit even more of those healing far infrared waves faster than conventional ceramic heaters for an energy efficient system. This indoor infrared sauna could even take the cake for most environmentally-friendly, as it’s crafted from reforested Canadian Red Cedar, which is coveted for its beautiful look and outstanding durability.
Best Premium Option: HigherDose Full Spectrum Infrared Sauna
- Capacity: 2 or 3 Person
- Wood Type: Mahogany
- Dimensions: 2-Person: 52” w x 48” d x 77” h
- Heater Type: Full spectrum
- Price: $7,299 ($8,999 for 3-person)
First of all, there’s the mahogany wood. And as for the rest of the features in this infrared sauna, well, it has the power of a full spectrum heater to support our claim for “best splurge”, but there’s more to it than that. Outfitted with bluetooth surround sound, chromotherapy lights, and an elegant design, this infrared sauna also boasts a removable bench, so you can choose between blissful relaxation or a gentle stretch and sweat session to really get the blood flowing.
Best Full Spectrum: Divine Saunas Enrich Infrared 3-Person Sauna
- Capacity: 3 Person
- Wood Type: Eucalyptus
- Dimensions: 60.5” w x 48.75” d x 78.5” h
- Heater Type: Full spectrum heaters
- Price: $6,200
Enlist the help of the Enrich 3-Person Full Spectrum Infrared Sauna’s high heat and potent crimson light to enhance the body’s deep healing and detoxification process. Inside the eucalyptus wood-clad sauna, full spectrum heaters are strategically placed to engulf bathers in heat that penetrates down to a cellular level. For those extremely health-conscious folks, they are totally free of toxic chemicals and glues, and the heaters are designed with extremely low EMF (electromagnetic field)—about 1000x weaker than recommended levels. In layman’s terms, you get all the benefits of red light therapy without any of the harmful side effects of extreme infrared radiation exposure.
Best Infrared Sauna Blanket: MiHigh Infrared Sauna Blanket V2
- Capacity: 1 Person
- Dimensions: 71” long (max user height is 6' 4")
- Heater Type: FAR infrared
- Price:
$499$374
Great for those with limited space and folks not ready to invest in a full size sauna, accessories like infrared blankets and tents have become a popular budget-friendly option for at-home recovery. MiHigh’s sleeping bag-like blanket has a simple remote control that allows you to slip inside and easily set the temperature and timer for a cleansing heat bath. The temperature ranges from 95-167 degrees Fahrenheit with nine temperature settings and seven time options in five-minute increments ranging from 30 to 60 minutes. And MiHigh claims users can burn up to 300-600 calories per session. It’s portable, easy to clean, and free of toxic chemicals. *Also featured in the Field Mag guide to the best portable saunas.)
FAQ
How often should you use an infrared sauna?
According to Dr. King using an infrared sauna 3 to 4 times a week is helpful for those who want an overall health boost through infrared sauna therapy. Answering the question of how long to use an infrared sauna, depends on what you’re most comfortable with, but he recommends using it for 15-30 minutes. If you’re looking for pain relief, King suggests to “decrease the time, but increase the frequency” and make a 15 minute infrared sauna session part of the daily routine.
Why are infrared saunas good for you?
Infrared light creates radiant heat that is lower, and in some cases better, for sauna bathers who cannot withstand high heat of a traditional sauna (like those with high blood pressure) but still want the benefits of a cleansing and rejuvenating sweat. The infrared heat therapy penetrates through muscle and tissue, all the way down to the cells to improve oxidation, which in turn increases energy, blood circulation, and helps the body heal more quickly.
Are infrared saunas safe?
Yes, infrared saunas are safe. If the term “radiation” sounds scary or confusing, Dr. King assures that there is a very distinct difference. “Infrared radiation is not harmful in the same way too much UV radiation from the sun is; the infrared spectrum affects the cell’s mitochondria in a positive way.” Infrared saunas offer a host of health benefits for the body and mind, but if you do have concerns or medical conditions, always speak to your physician beforehand.
Published 12-23-2023
