How Long Does it Take to See the Benefits of Infrared Sauna? Experts Weigh In

If you're a wellness fiend who can't get enough of what's currently trending for better sleep, enhanced focus, better recovery, and more, there's a 100 percent chance that you've not only heard of infrared saunas, but have probably even tried one. (Because before everybody and their mothers were cold plunging, it was all about heat therapy– and the two actually pair perfectly together.)

Now, just because something is trendy, we know that doesn't necessarily mean it works or is the best treatment out there. Which brings us to the question, do infrared saunas actually work? And if so, how long does it take to see the benefits of infrared saunas? To help us cut through the chatter and clear up any confusion, we went straight to the source and consulted with two dermatologists and other leaders in the wellness space for their expert opinions on the topic of infrared saunas.

Ahead, you'll learn what an infrared sauna is and what benefits it can deliver to help you decide if it's something you want to explore further.

What Is an Infrared Sauna?

An infrared sauna is a wooden box equipped with infrared heaters that are designed to detoxify and heal the body, boost mood, and more. "Traditional saunas use steam or dry heat to heat the room and your body. An infrared sauna uses infrared radiation to heat the room. Infrared light has a wavelength longer than visible light; it is sometimes referred to as thermal radiation," explains dermatologist, Brendan Camp, MD.

“Infrared heat is very gentle,” says HigherDOSE founder, Katie Kaps. “The experience is similar to lying in the sun on a warm day and feeling the heat radiate to the core of your body.” Unlike traditional (hot rock or steam) saunas—which operate at well in excess of 200°F—infrared heat has the benefit of being effective at a more comfortable operating temperature of 100°-150°F, which is why it’s less likely to interfere with breathing and more likely to be manageable for an entire 60-minute session’s duration. 

Benefits of an Infrared Sauna

• Promotes circulation
• Relieves pain and muscle soreness
• Boosts mood
• Improves heart health

Because infrared heat penetrates human tissue versus simply heating the surface of the skin, Kaps claims infrared saunas are more effective than traditional saunas at detoxifying the body.

And if traditional saunas are a bit too hot for you, dermatologist, James Kilgour, MD, explains that Infrared saunas are a great form of relaxation, especially for people who don't like or can't tolerate the higher temperatures of a traditional sauna.

Infrared is able to assist with myriad bodily concerns, according to Chillhouse founder, Cyndi Ramirez, who says, “The powerful heat of the infrared lights promotes circulation in the body, which can lead to increased metabolism, muscle and joint pain relief, boosted immune system, and, of course, stress and fatigue reduction." Dr. Camp adds, "Increased internal body temperatures cause increased blood circulation in the skin to help regulate temperatures. And increased circulation may improve the delivery of antioxidants to skin cells, which may help protect them from the damage of free oxygen radicals."

Infrared saunas may also boost collagen production and mood, especially if you incorporate chromotherapy lights into your session (more on those, below). Best of all, the mood-boosting benefits are immediate—Kaps says that you'll start to sweat and feel the benefits within the first 10 minutes or so. However, if you're aiming to witness a major skin or weight transformation, continued sessions are necessary. "The impact saunas have on mental health can also have indirect positive effects on overall wellness, which can be reflected in the health and quality of your skin," Dr. Camp explains.

And come to find out, sweating it out has a ton of benefits, too. Dr. Camp tells us, "Saunas increase sweating. Increased sweat output can potentially help clear out pores of excess oil, debris, and dirt."

Some infrared sauna treatments, like those at HigherDOSE and Chillhouse, come with chromotherapy (or light therapy) as well. “Light therapy is used for specific ailments within the body as well as for mood and allowing more energy to flow to certain chakras,” Kaps explains. "But where we’re seeing it most these days is in beauty treatments." Chromotherapy utilizes different shades of light for different therapies. Where red LED light is used for building collagen and pain relief, for instance, blue LED light is effective at killing acne-causing bacteria.

How to Prepare for an Infrared Sauna

Ramirez says to drink plenty of water and get an ample amount of sleep the day before your sweat sesh. This ensures you're less likely to feel faint or get dehydrated during the experience. Dr. Kilgour agrees, "The most important preparation is to make sure you are well hydrated, given the high temperatures involved in the sauna," he says.

You might also want to bring some form of entertainment along, just in case you get bored. If you're a fidgety person, it helps to have a podcast or your favorite music on hand, as sitting silently while sweating can make you antsy quickly. And if you have a history of low blood pressure or heart disease, Dr. Camp recommends checking in with your doctor first to get the go-ahead before committing to a session.

What to Expect at an Infrared Sauna

Whether you're a first-time infrared user or a seasoned veteran, expect to sweat like crazy and feel amazing after. “Though it’s one of the most relaxing ways you can break a sweat and burn calories, the heat can be particularly intense for newbies,” Ramirez says. “Also, keep in mind that the purpose of this service is to sweat out toxins, and it’s not uncommon to sweat for up to 30 minutes following your session.”

In terms of the treatment itself, most studios offer 30- and 60-minute sessions (Chillhouse offers 60- and 75-minute sessions) so that sweaters will have plenty of time to rinse off after. As with most wellness treatments, many people think that infrared sauna sessions come with a pretty price tag. However, they're more approachable than you might think. A 30-minute session at HigherDOSE costs $45 and a 60-minute session rings up at $65; you can add a person to your pod for an additional $15 if you're cool with sharing a small space. And, if you live in New York City, a 60-minute Chill Heat session costs $60 and a 75-minute treatment rings up at $75; again, you can pay $15 extra for a two-person treatment.

Who Should Not Use an Infrared Sauna?

As relaxing as the infrared sauna might be, Dr. Kilgour recommends that you should always check in with your doctor first if you're not sure if you can use this type of treatment. "Pregnant women and those who may not be able to tolerate the heat or the risk of dehydration should avoid infrared saunas. Skin-wise, people with conditions that are heat sensitive (a good example is
rosacea) may be best avoiding them also," he adds.

Aftercare

It's worth noting that it takes some getting used to in order to feel completely comfortable in an infrared sauna. During you first-ever infrared session, you might need to open the door a few times to let a cool breeze in. Dr. Camp made sure to highlight the importance of staying hydrated after a time in an infrared sauna, as it's not uncommon to continue sweating long after your session is over. Also, you may burn calories from sitting in a sauna—you might even lose a little bit of water weight, though it will likely come back—and this is all the more reason to stay hydrated in the hours after.

The Final Takeaway

Infrared saunas offer one of the most relaxing ways to break a sweat. Unlike traditional steam or stone saunas or even sauna blankets for that matter, infrared treatments are comfortable from start to finish and are less likely to make you feel faint or short of breath. There are certain benefits that are immediate such as that flushed, fresh-from-the-steam-room glow that we all strive for along with a boosted mood. But, others, you will recognize over time with consistent use of an infrared sauna, such as better circulation, muscle and joint pain relief, overall quality of your skin, and more.