Saunas have been used for health and relaxation for thousands of years. But in recent decades, a new type of sauna has been gaining popularity: the infrared sauna.
Unlike traditional saunas that heat the air around you, infrared saunas use radiant heat to warm your body directly. The result is a more comfortable experience at lower temperatures, with many of the same benefits, and potentially some additional ones.
If you’re considering adding a sauna to your home, here’s everything you need to know about infrared saunas and why they might be worth the investment.
How Infrared Saunas Work
Traditional saunas (sometimes called Finnish saunas) heat the air to very high temperatures, typically between 70°C and 100°C. Your body heats up because it’s surrounded by hot air, similar to sitting in a very hot room.
Infrared saunas work differently. They use infrared light panels to emit radiant heat that penetrates directly into your skin and tissues. The air temperature stays much lower, usually between 40°C and 60°C, but your body heats up from the inside out.
Think of it like the difference between standing in front of a heater versus standing in the sun. The sun’s infrared rays warm you directly, even if the air around you is cool. Infrared saunas create a similar effect.
There are three types of infrared wavelengths used in saunas: – Near-infrared – Shortest wavelength, penetrates the skin’s surface – Mid-infrared – Penetrates deeper into soft tissue – Far-infrared – Longest wavelength, penetrates deepest and is the most common type used in home saunas
Many quality infrared saunas use a combination of wavelengths (called full-spectrum) to deliver benefits at multiple levels.
Benefits of Infrared Saunas
The heat from an infrared sauna triggers many of the same responses as traditional saunas, with some potential advantages. Here are the key benefits:
Detoxification
Sweating is one of the body’s natural ways of eliminating toxins. Infrared saunas produce a deep, penetrating sweat that may help release heavy metals, chemicals and other impurities stored in your tissues.
Some research suggests that infrared saunas produce a more detoxifying sweat than traditional saunas, though more studies are needed to confirm this.
Pain Relief and Muscle Recovery
The deep heat from infrared saunas increases blood flow and helps relax tight muscles. Many users find relief from chronic pain conditions like arthritis, fibromyalgia and muscle soreness.
Athletes often use infrared saunas as part of their recovery routine. The increased circulation helps deliver oxygen and nutrients to tired muscles while removing metabolic waste products like lactic acid.
Improved Circulation
As your body heats up in an infrared sauna, your heart rate increases and blood vessels dilate. This is similar to the cardiovascular response you’d get from moderate exercise. Regular use may support healthy circulation and cardiovascular function.
Stress Relief and Relaxation
There’s something deeply calming about sitting in a warm, quiet space. Infrared saunas help activate the parasympathetic nervous system, which is responsible for rest and relaxation. Many users report feeling calmer, less anxious and more centred after a session.
Better Sleep
The combination of relaxation and the post-sauna cool-down can improve sleep quality. As your body temperature drops after leaving the sauna, it signals to your brain that it’s time to sleep. Using an infrared sauna in the evening can help you fall asleep faster and sleep more deeply.
Skin Health
Increased blood flow and sweating can help improve skin tone, clarity and elasticity. Some users report improvements in conditions like acne, eczema and psoriasis, though results vary.
Weight Management
While an infrared sauna isn’t a replacement for exercise and good nutrition, the increased heart rate and sweating do burn some calories. More importantly, regular sauna use can be part of a healthy lifestyle routine that supports overall wellbeing.
Infrared vs Traditional Saunas
Both types of sauna have their merits, but here’s how they compare:
| Feature | Infrared Sauna | Traditional Sauna |
| Temperature | 40-60°C | 70-100°C |
| Heat type | Radiant (direct) | Convection (air) |
| Warm-up time | 10-15 minutes | 30-45 minutes |
| Session length | 20-45 minutes | 10-20 minutes |
| Humidity | Dry | Can add steam |
| Energy use | Lower | Higher |
| Installation | Easier (plug-in) | More complex |
Many people who find traditional saunas too hot or uncomfortable prefer infrared saunas because the lower air temperature is easier to tolerate, even though the body still heats up effectively.
What to Look for When Buying
If you’re considering an infrared sauna for your home, here are the key factors to consider:
Heater Quality
The heaters are the most important component. Look for: – Carbon fibre heaters – Produce even, consistent heat across a large surface area – Ceramic heaters – More concentrated heat, good for targeting specific areas – Full-spectrum – Combines near, mid and far infrared for comprehensive benefits
Cheap saunas often use inferior heaters that don’t distribute heat evenly or may not produce genuine infrared wavelengths.
Wood Type
The interior wood affects both durability and the sauna experience: – Canadian Hemlock – Popular, affordable, low resin content – Western Red Cedar – Naturally resistant to moisture and bacteria, aromatic – Basswood – Hypoallergenic, good for those with sensitivities
Avoid saunas made with plywood or particle board, which can off-gas at high temperatures.
Size and Capacity
Saunas range from one-person pods to large units that seat four or more. Consider: – How many people will use it at once? – Where will you install it? (indoor vs outdoor, available space) – Do you want to lie down or just sit?
EMF Levels
Electromagnetic fields (EMF) are produced by electrical devices, including infrared heaters. While the research on EMF health effects is ongoing, many people prefer low-EMF saunas as a precaution.
Quality manufacturers test and certify their saunas for low EMF emissions. Ask for documentation if this is a concern for you.
Warranty and Support
A good infrared sauna should come with a solid warranty covering the heaters, electronics and wood. Look for at least 5-7 years on heaters and lifetime on the wood structure.
Indoor vs Outdoor Installation
Infrared saunas can be installed indoors or outdoors:
Indoor – Popular in spare rooms, garages or basements. Requires adequate ventilation and a standard power outlet. Easier to use year-round as you’re protected from the weather.
Outdoor – Can be placed on a deck, patio or in the backyard. Creates a spa-like retreat atmosphere. Consider weatherproofing and proximity to your house for convenience.
Many outdoor infrared saunas are designed to withstand the elements, but it’s worth investing in a cover or enclosure for longevity.
Combining with Your Pool
If you have a pool or are planning one, an infrared sauna is the perfect complement. The combination opens up hot and cold therapy, or contrast therapy, which amplifies the benefits of both.
A typical routine might involve: 1. 15-20 minutes in the infrared sauna 2. A cool plunge in the pool 3. Repeat if desired 4. Finish with a relaxing spa soak
This combination promotes recovery, reduces inflammation and leaves you feeling refreshed and energised.
Is an Infrared Sauna Worth It?
For many families, the answer is yes. An infrared sauna offers genuine health and wellness benefits in a format that’s convenient for home use. It’s easier to install and run than a traditional sauna, comfortable to use, and fits naturally into a backyard wellness setup alongside a pool and spa.
If you’re interested in learning more about how an infrared sauna could work in your backyard, get in touch. We’re happy to talk through the options and help you create a wellness retreat at home.
