From Finnish saunas to Turkish baths, sauna bathing has long been embraced for its therapeutic benefits, with origins dating back over 10,000 years. Now, modern wellness culture has introduced a new, more efficient method: the Infrared Sauna.
Unlike traditional saunas, which use heated air to warm the body externally, Infrared Saunas use infrared light to penetrate the skin and heat the body from within. This means they tend to be gentler and more comfortable, while still offering many of the same benefits.
Saunas are becoming more popular across the United States, often accompanied by cold-plunge dips, if you’re into that sort of thing. But while the sauna craze takes hold, it’s high-tech Infrared Saunas that are expanding at the fastest rate, with a projected CAGR (Compound Annual Growth Rate) of 7.5% from 2025 to 2033.
There is a reason behind the hype: potential benefits include improved circulation, reduced pain, better sleep, less stress and a greater sense of well-being.
Highlights
- Infrared Saunas use infrared light to penetrate the skin and heat the body from within.
- Benefits include better circulation, reduced inflammation and improved well-being.
- Use 3-5 times per week to maximize benefits, even better if you layer it with other wellness therapies such as Cryotherapy, IV Therapy or Compression.
How Does Infrared Sauna Work?
You’re probably familiar with how a traditional sauna works: it heats the air to warm the body externally. Well, Infrared Saunas take a different approach.
“Infrared Sauna is different from a traditional Finnish sauna because it uses specific wavelengths of light—near, mid and far infrared—that heat the body from the inside out,” explains Dr. Rachele Pojednic, Chief Science Officer at Restore.
“Infrared Sauna offers benefits not only from getting hot, but potentially from direct exposure to therapeutic wavelengths of light.”
Infrared Saunas also work at a gentler temperature range—typically between 110 and 140 degrees Fahrenheit, compared to 130 to 150 degrees in traditional saunas—making the experience much more comfortable while still offering a range of health benefits.
What Are The Benefits of Infrared Sauna?
Regular sessions have been linked to a range of health and well-being benefits, including improved cardiovascular health, pain relief, enhanced mood and sleep and overall healthspan.
“When we talk about sauna, we often describe it as an exercise mimetic—it produces many of the same physiological responses as exercise, including increased heart rate, blood pressure and core body temperature,” explains Dr. Rachele.
Although some people may see larger improvements, such as those with cardiovascular risk factors, Infrared Sauna use can benefit everyone.
Dr. Rachele adds: “As with a lot of our therapies, we’re playing the long game with Infrared Sauna use—using it not just to fix problems, but to prevent disease before it starts.”
Note: Sauna research often combines multiple sauna types, including traditional Finnish saunas. This is the case below unless otherwise stated. Many studies are small, short-term or observational (not causal). The evidence is promising, but more is needed to understand the extent of the benefits fully.
1. Supports Circulation and Heart Health
Sauna use has been linked to improved cardiac function, better vascular health and lower blood pressure.1,2 As Dr. Rachele mentioned, exposing the body to heat elicits physiological responses similar to those triggered by moderate exercise.
“The most well-established benefit of sauna use is improved cardiovascular fitness and reduced risk of cardiovascular disease,” explains Dr. Rachele. “Sauna use increases core temperature, heart rate, blood flow and activates heat shock proteins, all of which support cardiovascular health.”
Observational evidence (from large population studies) shows that people who use the sauna more frequently have a much lower risk of fatal cardiovascular disease compared to those who use it once per week.2
Sauna use offers modest benefits for healthy individuals and those with risk factors, particularly when combined with exercise, including improvements in blood pressure and cholesterol levels.3
It’s important to remember that Infrared Sauna use is best as a complementary therapy, not a replacement for other cardiovascular health tools or recommendations.
2. Eases Muscle Soreness and Supports Workout Recovery
Evidence shows that a single Infrared Sauna session after intense exercise can reduce delayed-onset muscle soreness (DOMS).
One study of basketball players showed less muscle soreness, better perceived recovery and better preservation of explosive performance (jump power) when using an Infrared Sauna after exercise.4 This means muscles can “bounce back” faster, with Infrared heat accelerating neuromuscular reset.4
Another study shows that post-exercise far-infrared exposure can help maintain performance and reduce soreness compared to passive rest.5 While this was not specifically within an Infrared sauna environment, the wavelengths used are the same.
3. Helps Reduce Inflammation and Promote Longevity
Remember what Dr. Rachele said about “playing the long game” with Restore therapies? The same can be said for sauna use and its anti-inflammatory benefits.
Chronic inflammation is a major contributor to many age-related diseases, and it’s essential to manage it through healthy lifestyle changes.6 Sauna use is closely linked to reducing inflammation.
Here’s how it works: sauna bathing raises body temperature (mild hyperthermia), which puts the body in a low-level state of stress (hormesis).2 This process activates special “heat shock proteins" (HSPs), which support your cells in fighting inflammation.2 Frequent sauna use may help your body better manage inflammation over time. However, we still need more research to understand and confirm these effects fully.
An observational study of a large cohort of Finnish men suggests that regular sauna use is linked to anti-inflammatory effects: the more sauna sessions, the lower the inflammation levels.7 Although these findings are promising, more research is needed to confirm them and determine whether these benefits apply to other groups.
4. Supports Relaxation, Stress Reduction and Mood
“When people enter a sauna, they naturally slow down, close their eyes and breathe more deeply—this activates a powerful relaxation response in the body,” explains Dr. Rachele. “That relaxation response can improve stress tolerance, mental well-being and potentially both lifespan and healthspan.”
There is growing evidence linking saunas and whole-body hyperthermia to improved mood and reduced stress. A 2024 review of existing studies links regular sauna bathing with improved well-being, less stress and greater relaxation.8 This may be due to a mix of endorphins, reduced inflammation and a balance between the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) nervous systems.
“In fact, there is growing evidence that heating the body—whether through Finnish or Infrared Sauna—can significantly improve symptoms of mild to moderate depression,” explains Dr. Rachele. “Mental health benefits from sauna may come from both physiological effects and the induction of a deep relaxation response.”
5. Helps Improve Sleep Quality
Sauna use has been linked to better sleep quality, particularly among regular users.
One study of global sauna users found that 83% reported improved sleep lasting 1–2 nights after sauna use.9 Another small study found that a single Finnish sauna session increased deep sleep by over 70% and significantly reduced the time spent awake.8
6. Supports Clearer Skin
That post-sauna glow is well-reported anecdotally, but is it actually a thing?
Sauna use may benefit the skin for several reasons. As body temperature rises, blood flow increases, delivering more oxygen and nutrients to the skin.10 This, in turn, is likely linked to skin repair and health.
One study found that infrared exposure can increase collagen production, while another indicated that regular sauna sessions can improve skin hydration and help restore pH balance.11, 12
How Often Should You Use an Infrared Sauna?
To fully experience the Infrared Sauna benefits, we recommend regular use with 3-5 weekly sessions being optimal. For those new to Infrared Sauna, we recommend starting with 2-3 sessions per week and building up. Typically, sessions last 30-45 minutes, but you can always start with shorter sessions and build up.
At Restore, we believe everyone should build their own personalized wellness journey, based on their goals and lifestyle. Create your own Wellness Plan with one of our experts today.
What to Expect During a Restore Infrared Sauna Session
At Restore, you have a completely private sauna and room, where you can change before and after your session.
At the beginning, a trained expert will turn on the Infrared Sauna, set the duration and temperature, and guide you through the process, answering any questions you may have.
Sessions typically last 30-45 minutes, and you can listen to music or a podcast of your choice. You’ll be shown how to connect to Bluetooth.
After your session, it's best to change into breathable, lightweight clothing, as you may continue to sweat for a while. Following your appointment, you may feel relaxed and notice a mood boost.
Remember to drink plenty of water before and after your session to stay hydrated, which helps reduce minor side effects like skin flushing and lightheadedness. It’s also important to replenish electrolytes by drinking an electrolyte drink or getting a Restore IV Drip.
Is Infrared Sauna Safe? Who Should Avoid It?
Infrared Saunas are generally considered safe for healthy adults, especially when administered by a professional, for example, at Restore.
Unfortunately, Infrared Sauna use isn’t recommended for everyone. This includes people who are pregnant, have cardiovascular conditions, experience heat sensitivity or have low blood pressure. Before booking, talk to one of our Registered Nurses if you have any concerns about your suitability.
Everyone using an Infrared Sauna—or any sauna for that matter—should be aware of general standard precautions and take care not to become dehydrated or overheated, which can lead to dizziness. Drink plenty of water beforehand, and if you feel uncomfortable, take a break.
“You know the sauna is working once you start sweating—after that, it’s about listening to your body,” explains Dr. Rachele. “If you start feeling anxious, overly stressed or dehydrated, it’s time to get out—the goal is relaxation, not pushing through discomfort.”
How Infrared Sauna Can Fit Into a Wellness Routine
At Restore, we believe wellness is best achieved through a comprehensive program and regular routine for optimal benefits. We encourage you to build your own customized Wellness Plan with one of our experts to help you realize your goals.
Many clients like to combine the Infrared Sauna with other therapies to maximize results. For example, some choose to pair with Compression, which helps boost blood and lymphatic fluid to support recovery, circulation and healing. They also incorporate IV Drip Therapy, which can be tailored to your wellness goals, whether that’s boosting your body’s defenses, giving your skin a youthful glow or supporting athletic performance and recovery.
You can also try contrast therapy to maximize results. You know how, with a traditional sauna, people often pair it with a cold plunge? At Restore, we recommend an Infrared Sauna session followed by a Cryotherapy session. Combining the contrast of extreme heat and cold offers multiple health benefits. Note: For safety, the skin must be completely dry before Cryotherapy, as any moisture can lead to frostbite.
Get Your Sweat On With Infrared Sauna
Infrared Sauna sessions can help minimize stress, increase circulation, improve heart health, reduce inflammation and promote well-being. With the increasing popularity of saunas, especially Infrared Saunas, we’re seeing a growing body of research that helps us better understand their benefits.
We hear from our clients that they feel the benefits almost immediately after finishing a session. Restore offers a safe, supportive environment to help you reach your wellness goals.
Book an appointment with us today to explore therapies that work for you.
FAQs for Infrared Sauna Benefits
1. Can an Infrared Sauna burn fat?
An Infrared Sauna can help you burn calories by mimicking exercise. However, any weight lost during a session is likely water weight from sweating. If weight loss is your goal, speak with one of our Registered Nurses about our GLP-1 Plans.
2. Can you use an Infrared Sauna every day?
At Restore, we recommend 3-5 sessions per week to get maximum benefits. This is something you can build up to over time. Each individual is different, so choose what works for you and fits your lifestyle, or discuss your goals with one of our Wellness Reps to build a custom plan.
3. What should I wear or bring?
Wear loose, comfortable clothing, preferably made from natural fabrics and avoid wearing jewelry or anything that might restrict circulation.
Have a playlist or podcast ready; you can connect via Bluetooth for the duration of your 30-45-minute session.
