# Infrared Sauna Benefits, Risks and Safety

Source: https://www.mars-sauna-room.com/guides/infrared-sauna-benefits/

Published 2026-09-22, updated 2026-10-20.

The best-supported infrared sauna benefits are relaxation, short-term relief of muscle and joint pain, and modest, temporary effects on blood pressure and circulation similar to light exercise. Evidence for detox, weight loss and skin claims is weak. For most healthy adults, infrared sauna use is considered safe when sessions stay around 15-30 minutes and you stay hydrated.

## What does an infrared sauna do, and how does it work?

A traditional sauna heats the air, usually to 150-195°F (66-91°C), and the hot air heats you. An infrared sauna uses radiant heaters that warm your skin and body directly, so the air can stay cooler, typically 110-135°F (43-57°C), according to [Cleveland Clinic](https://health.clevelandclinic.org/infrared-sauna-benefits).

Infrared (IR) is electromagnetic radiation with wavelengths longer than visible red light. [ICNIRP](https://www.icnirp.org/en/frequencies/infrared/index.html), the international body that sets non-ionizing radiation limits, divides it into three bands:

| Band | Approximate wavelength | Where it goes | Common sauna source |
|---|---|---|---|
| IR-A (near infrared) | 780 nm - 1.4 µm | Penetrates several millimeters into skin | Halogen lamps, LED panels |
| IR-B (mid infrared) | 1.4 - 3 µm | Absorbed in outer skin layers | Hotter ceramic emitters |
| IR-C (far infrared, FIR) | 3 µm - 1 mm | Absorbed near the skin surface | Carbon and ceramic panels |

In plain terms, what infrared does in a sauna is heat. The skin absorbs the energy, skin and core temperature rise, blood vessels widen, heart rate climbs and you sweat. Those responses drive nearly every benefit discussed below.

## What infrared sauna benefits does research support?

Most sauna research comes from Finland and uses traditional saunas. Infrared-specific studies are fewer, smaller and often uncontrolled. [Mayo Clinic](https://www.mayoclinic.org/healthy-lifestyle/consumer-health/expert-answers/infrared-sauna/faq-20057954) says some studies suggest benefits for high blood pressure, heart failure, headaches, type 2 diabetes and arthritis, but that larger, more precise studies are needed.

| Claimed benefit | Evidence strength | What the studies actually show |
|---|---|---|
| Relaxation and stress relief | Moderate (mostly self-report) | Users consistently report feeling relaxed; mood studies are small |
| Short-term pain relief | Limited to fair | Small trials in arthritis and chronic pain show short-term improvements |
| Blood pressure and heart failure | Limited to moderate | A 2009 review found some support, based on small studies |
| Cardiovascular longevity | Observational (traditional sauna) | Frequent Finnish sauna users had lower cardiac death risk |
| Lower cholesterol | Refuted | Consistent fair evidence shows no effect |
| Detoxification | Weak | Sweat removes very small amounts of toxins; the liver and kidneys do the work |
| Weight loss | Weak | Most weight lost is water, regained after drinking |

### Far infrared sauna benefits for blood pressure and the heart

A 2009 review by Beever in *Canadian Family Physician* identified [nine human studies of far infrared saunas](https://pubmed.ncbi.nlm.nih.gov/19602651/). It found limited, moderate evidence that far infrared sauna use can help normalize blood pressure and support people with congestive heart failure, fair evidence from one study for chronic pain, and consistent evidence that it does not reduce cholesterol.

The best-known sauna and heart study did not use infrared. A 2015 study of 2,315 Finnish men in *JAMA Internal Medicine* found that men who used a traditional sauna 4-7 times a week had about 63% lower risk of sudden cardiac death than once-a-week users over a median 20.7 years of follow-up ([Laukkanen et al.](https://pubmed.ncbi.nlm.nih.gov/25705824/)). It was observational, so it shows association, not cause. Our overview of [sauna benefits](/guides/sauna-benefits/) covers these cohort studies in more detail.

### Infrared sauna for pain relief: back pain, joint pain and inflammation

Pain is where infrared therapy benefits have the most direct trial data, though the studies are small.

- **Arthritis:** A 2009 pilot study in *Clinical Rheumatology* gave 17 people with rheumatoid arthritis and 17 with ankylosing spondylitis eight 30-minute infrared sauna sessions at 55°C (131°F) over four weeks ([Oosterveld et al.](https://www.espalibrary.eu/search/41/)). Pain and stiffness dropped significantly during sessions, but changes over the four weeks were mostly not significant, and disease activity markers did not change. No adverse effects were reported.
- **Chronic pain:** A 2005 study of 46 patients in *Psychotherapy and Psychosomatics* added daily far infrared sauna sessions to a multidisciplinary program ([Masuda et al.](https://pubmed.ncbi.nlm.nih.gov/16088266/)). After two years, 77% of the sauna group had returned to work compared with 50% of the comparison group.

So does an infrared sauna help with inflammation or back pain? The honest answer is that heat often makes stiff muscles and joints feel better for a while. There is no good evidence that it changes the underlying inflammatory disease. Treat it as a comfort tool alongside, not instead of, medical care.

### Infrared sauna relaxation and mood

Infrared sauna relaxation is the benefit users report most often, and it has a plausible mechanism: warmth, quiet and a break from screens. A 2016 randomized trial in *JAMA Psychiatry* gave 34 adults with major depression a single session of whole-body hyperthermia (core temperature raised to 38.5°C, about 101.3°F) or a sham ([Janssen et al.](https://pubmed.ncbi.nlm.nih.gov/27172277/)). The active group had lower depression scores for six weeks. That device was a medical hyperthermia unit, not a home sauna, and the authors called for larger studies.

### Detox, weight loss and skin: what the evidence does not support

Infrared sauna detoxification is a popular claim, but sweat is mostly water, and the amounts of metals or chemicals measured in sweat are tiny compared with what the liver and kidneys clear. We cover this in [Do saunas detox your body?](/guides/sauna-detox/) and in our guide to sauna weight loss. "Before and after" photos usually show water loss or flushed skin, not lasting change.

For skin, heat increases blood flow temporarily. Collagen and anti-aging studies mostly involve red light therapy at specific LED wavelengths and doses, which is a different exposure. Is red light therapy infrared? Partly: red light is visible (about 620-700 nm), while near infrared starts around 780 nm. See [red light therapy vs infrared sauna](/guides/red-light-therapy-vs-infrared-sauna/).

## Is an infrared sauna safe? Risks, side effects and dangers

Mayo Clinic states that no harmful effects have been reported with infrared saunas. The main infrared risks are the same as any heat exposure. The Health Physics Society notes that ICNIRP considers [thermal injury the dominant risk from infrared](https://hps.org/publicinformation/ate/q10677/), and that infrared alone is not considered a cause of skin cancer.

Common infrared sauna side effects and dangers include:

- **Dehydration and dizziness**, the most frequent problem, especially after long sessions.
- **Lightheadedness when standing**, because heat widens blood vessels and can drop blood pressure.
- **Overheating**, more likely after alcohol or with certain medications.
- **Skin irritation** from sitting very close to hot heaters for long periods; repeated intense heat can cause mottled skin (erythema ab igne), though cases from typical sauna use have not been reported.
- **Eye strain** from staring into bright near infrared lamps.

Who should check with a doctor first? [Cleveland Clinic](https://health.clevelandclinic.org/infrared-sauna-benefits) lists people with multiple sclerosis, pregnant people, men trying to conceive (heat can temporarily lower sperm count), anyone with a fever or flu, and anyone with pre-existing conditions. [Harvard Health](https://www.health.harvard.edu/staying-healthy/saunas-and-your-health) adds uncontrolled blood pressure and heart disease.

*This article is general information, not medical advice. People who are pregnant, have heart disease, low or high blood pressure or other conditions should talk to a doctor before using a sauna.*

## How to use an infrared sauna safely

1. Drink a glass of water before you start. Skip alcohol before and after.
2. Preheat the cabin to 110-130°F (43-54°C). Preheating usually takes 10-30 minutes depending on the model.
3. Start with 5-10 minutes. Add a few minutes per session as you get used to it.
4. Keep regular sessions to 20-30 minutes. Leave immediately if you feel dizzy or nauseated.
5. Sit at a comfortable distance from the heaters and turn near infrared lamps away from your eyes.
6. Cool down gradually, shower and drink 2-4 glasses of water afterward.

Our guide on [how long to sit in a sauna](/guides/how-long-to-sit-in-sauna/) gives timing charts by experience level.

## What to look for in an infrared sauna

If you are buying a small infrared sauna for home use, or private infrared saunas for a studio or spa, focus on what you can verify:

- **Heater type:** carbon panels give even, lower-temperature heat; ceramic gives more intense spot heat; full spectrum cabins add a near infrared source. Full spectrum sauna benefits are not proven to be greater, so choose on comfort and budget. Compare options in our [infrared heater guide](/guides/infrared-sauna-heaters/).
- **EMF:** ask for measured values in milligauss and the distance and method used.
- **Materials:** for a non-toxic sauna, look for untreated softwoods such as hemlock or cedar and low-odor finishes.
- **Electrical:** confirm voltage, amps and whether the model needs a dedicated circuit.
- **Safety marks:** look for CE or ETL listings where relevant.

Mars Sauna builds carbon fiber, low-EMF, red glass full spectrum and ceramic infrared cabins in Canadian hemlock and western red cedar, with an operating range of 18-65°C (64-149°F). Browse [full spectrum infrared saunas](/saunas/full-spectrum-infrared-saunas/) or [low-EMF far infrared saunas](/saunas/low-emf-far-infrared-saunas/), and if you are a retailer, spa or distributor, [request a quote](/contact/).

## Key takeaways

- Infrared saunas heat the body directly at 110-135°F (43-57°C), lower than traditional saunas at 150-195°F.
- The strongest infrared sauna benefits are relaxation and short-term pain relief; heart and blood pressure evidence is promising but based on small studies.
- Detox, weight loss and skin claims are not well supported, and cholesterol benefits have been refuted.
- Mayo Clinic reports no harmful effects from infrared saunas; dehydration and dizziness are the main risks.
- Start with 5-10 minutes, build to 20-30 minutes, hydrate and avoid alcohol.
- Check with a doctor first if you are pregnant, have heart disease, blood pressure problems or a fever.

## FAQ
### Is an infrared sauna safe?
For most healthy adults, yes, when sessions are kept to about 15-30 minutes at 110-135°F (43-57°C) and you stay hydrated. Mayo Clinic notes no harmful effects have been reported from infrared saunas. People who are pregnant, have heart disease, blood pressure problems, multiple sclerosis or a fever should check with a doctor first.

### Do you sweat in an infrared sauna?
Yes. Infrared saunas usually make you sweat, even though the air is cooler than in a traditional sauna, because the heaters warm your skin directly and raise core temperature. Most people start sweating within 10-15 minutes. How much you sweat depends on cabin temperature, session length, hydration and personal fitness.

### Does an infrared sauna help with inflammation?
The evidence is limited. Small studies in people with rheumatoid arthritis and ankylosing spondylitis reported short-term drops in pain and stiffness during infrared sauna sessions, but no measurable change in disease activity markers. Infrared sauna use should be seen as a comfort measure, not a treatment for inflammatory disease.

### What are the side effects of infrared sauna use?
The most common side effects are dehydration, dizziness, lightheadedness and overheating, especially after alcohol or long sessions. Sitting very close to hot heaters for long periods can irritate skin. Leave the cabin immediately if you feel faint or nauseated, and drink water before and after each session.

### Is an infrared sauna good for your skin?
There is little direct evidence that infrared saunas improve skin health. Heat temporarily increases blood flow to the skin, which can give a flushed look after a session. Claims about collagen or anti-aging mostly come from red light therapy research using specific LED wavelengths and doses, not from standard sauna heaters.

### How long should you stay in an infrared sauna?
Beginners should start with 5-10 minutes at around 110°F (43°C) and build up gradually. Experienced users commonly stay 20-30 minutes, according to Cleveland Clinic. Shorter, regular sessions are safer than very long ones, and you should stop sooner if you feel unwell.


## Sources
- [Mayo Clinic: Do infrared saunas have any health benefits?](https://www.mayoclinic.org/healthy-lifestyle/consumer-health/expert-answers/infrared-sauna/faq-20057954)
- [Cleveland Clinic: Infrared Sauna Benefits](https://health.clevelandclinic.org/infrared-sauna-benefits)
- [Beever R. Far-infrared saunas for treatment of cardiovascular risk factors (Can Fam Physician, 2009)](https://pubmed.ncbi.nlm.nih.gov/19602651/)
- [Oosterveld FG et al. Infrared sauna in patients with rheumatoid arthritis and ankylosing spondylitis (Clin Rheumatol, 2009)](https://www.espalibrary.eu/search/41/)
- [Masuda A et al. The effects of repeated thermal therapy for patients with chronic pain (Psychother Psychosom, 2005)](https://pubmed.ncbi.nlm.nih.gov/16088266/)
- [Janssen CW et al. Whole-body hyperthermia for the treatment of major depressive disorder (JAMA Psychiatry, 2016)](https://pubmed.ncbi.nlm.nih.gov/27172277/)
- [Laukkanen T et al. Association between sauna bathing and fatal cardiovascular and all-cause mortality events (JAMA Intern Med, 2015)](https://pubmed.ncbi.nlm.nih.gov/25705824/)
- [ICNIRP: Infrared radiation](https://www.icnirp.org/en/frequencies/infrared/index.html)
- [Health Physics Society: Are there any harmful side effects of regular infrared sauna use?](https://hps.org/publicinformation/ate/q10677/)
- [Harvard Health: Sauna health benefits](https://www.health.harvard.edu/staying-healthy/saunas-and-your-health)