Infrared Sauna Benefits: Using My Sauna At Home
Learn about infrared sauna benefits and why using one is convenient, relaxing, and healthy. A soothing escape for overall health and wellness.
NOTE: This post has been updated since it was originally published on September 22, 2022.
Using an infrared sauna at home to wind down after a busy day is convenient and relaxing, and the infrared sauna benefits are impressive, from improved circulation to stress relief.
As a Lifestyle Medicine Nurse and a caregiver for Doug who has Parkinson’s disease, sometimes my days are full and I feel like I need a little getaway.
Using my home sauna and stepping foot into an infrared sauna session is ideal because it feels like a mini oasis – and I don’t even have to leave the house.
I use a sauna for many reasons, both for physical and mental health. When I’m stressed and tired and need a moment to recharge, when I’m feeling run down or like I might be getting sick, and also to help me get better sleep – these are just some of the many infrared sauna benefits I experience when using my sauna at home.
Let’s look at the history of saunas, the different types available, and the research-driven benefits of using infrared saunas for optimal health.
History Of The Sauna
Saunas have been around for thousands of years, and times have changed since humans first began using them.
Sauna bathing is a form of heat therapy, and using red light therapy, like an infrared sauna, is just a more modern heat therapy modality.
The word “sauna” means bathhouse in Finnish, and originally traditional saunas were located in separate buildings from where people lived.
Water would be thrown onto rocks to create steam in the saunas, and these buildings were usually located near a lake or body of water so bathers could alternate between heating up in the sauna and cooling down in the water.
Today, with conventional saunas, the term “sauna” is used to describe a heating system that creates profuse sweating either through hot stones, embers, wood stoves, or electricity like the infrared sauna.
The first electrical sauna was developed by John Harvey Kellogg in the late nineteenth century. Mr. Kellogg believed wholeheartedly in the health benefits of heat therapy and used the invention of electricity to create his ‘Incandescent Light Bath’.
In the 1960s the discovery of near, mid, and far infrared wavelengths brought the infrared sauna closer to what we know today. And in 1979 the first full spectrum infrared sauna became available to the public in the United States.
Sauna Culture
When it comes to saunas, Finland is probably best known for its sauna culture. However sauna bathing is prevalent in other countries as well, and has been globally growing widely in popularity since the 1950’s.
Today, people from all walks of life use saunas and you can find them in hotels, spas, gyms, and homes.
Saunas are used for many different reasons. Some do sauna sessions to relax and unwind, while others use them for more therapeutic purposes like pain relief, muscle soreness, and injury healing.
Infrared Sauna Benefits
Not only do saunas feel luxurious, there are plenty of health benefits with regard to infrared sauna therapy.
Pain. Research shows repeated thermal therapy could be a promising treatment for managing joint pain, as well as chronic pain from conditions such as rheumatoid arthritis and chronic fatigue syndrome.
Muscles. Using infrared therapy with its high temperatures can dilate blood vessels, which increases blood circulation and could help to speed up muscle recovery following a workout.
Heart. Infrared sauna use supports cardiovascular health and can reduce blood pressure by widening blood vessels and increasing blood flow. Researchers liken the physical response of using an infrared sauna to the heart health benefits of walking at a moderate pace.
Sleep. There is some scientific evidence showing that using an infrared sauna can help us feel more relaxed, thereby improving our sleep.
Depression – Using the higher temperatures of an infrared sauna may help to manage mental health conditions such as depression, anxiety, and stress.
Inflammation – regular sauna sessions may boost the immune system and help reduce the risk of the common cold, as well as reduce oxidative stress, which contributes to conditions like heart disease, cancer, and neurodegenerative conditions such as dementia and Alzheimer’s.
Why I Love Using My Infrared Sauna At Home
Purchasing a sauna, and using my infrared sauna at home has been one of the best things I could have done for not just my physical health but my mental health as well.
With regular sauna use, here are just a few of the benefits I personally experience.
Stress Reduction
After work and a busy day with caregiving duties, there is nothing like turning on my sauna, placing a few beautiful smelling essential oil drops into the aromatherapy container, and allowing meditative music to filter through the speakers. Then I begin to breathe deeply and relax.
After a few minutes, as the dry heat increases my core body temperature, I feel the stress begin to melt away. Whether it be anxiety for Doug and our future living with Parkinson’s disease, stress from world events, or whatever is bothering me, I can count on it dissipating once I step foot into the sauna.
Workout Recovery
I enjoy using my infrared sauna after a hard strength training or cardio workout, as it is an effective way to ease physical ailments and help with muscle recovery.
After a hard weight training session at the gym, I enjoy stepping into my sauna to stretch and recover.
I set the infrared heat high and bring in several towels and bands for stretching. Then I spend about 20-30 minutes stretching and lengthening my muscles.
I make sure to hydrate well during this process, which helps my body recover quicker from the workout.
Injury Prevention And Healing
A couple of years ago I injured my knee, and it was very difficult to walk much less workout. I used my infrared sauna at home during that time to heal and recover.
Even after I recovered from my injury, I still had a very limited range of motion in my knee. I used my infrared sauna for months to heat my body and knee and to stretch and work on improving my knee’s range of motion. Today my knee is stronger than ever, and I have full range of motion.
Preparation And Recovery After An Infrared Sauna
There are things you can do before and after to get the best benefit from using your infrared sauna.
If you know you are going to be taking a sauna that day, pay attention to hydration. Make sure to drink plenty of water before, during, and after the sauna. You will be sweating quite a bit, and you will lose lots of water, so it is important to replenish what you lose and more.
After being in the sauna, and then stepping out, you will continue to sweat. That is okay. Allow your body to cool down naturally. This will take only about 5-10 minutes, so don’t feel like you have to rush and jump into the shower to cool down. Take full advantage of the sweat, and let your body adjust in its own time.
VIDEO: Why I Love Using My Infrared Sauna At Home
Infrared Sauna FAQs
Here are some frequently asked questions on the benefits of infrared saunas and using one at home.
1. How long should I stay in my infrared sauna?
If you are new to using an infrared sauna, then start low and go slow. For beginners, it is recommended to sauna for 10-15 minutes at a time. Later, once your body gets used to the heat, you can extend this time.
Some physicians will recommend longer periods for certain medical conditions but generally speaking, it is not recommended to stay in an infrared sauna longer than 20-30 minutes at a time.
2. What is the best temperature to use in my infrared sauna?
If you are new to using an infrared sauna, as with the length of stay in an infrared sauna, the same goes for temperature. Start low and go slow.
It is recommended to begin with a temperature between 100° F – 120° F. Once your body grows accustomed to this level of heat, then you can work your way up toward the recommended temperature for adults of 120° F – 140° F.
3. What time of day should I use my infrared sauna?
You can use your infrared sauna anytime during the day, whatever works best for you.
I like to use mine in the evening to relax and wind down, as it helps me get a good night’s sleep. But people do use their sauna in the morning, to help start their day, as well as during the day, like after a workout, etc.
4. What do I wear in my infrared sauna?
My first suggestion is to wear nothing! That is if you are comfortable. You are going to sweat – a lot – which is the whole point. So it is best to bring in a few towels to sit or lie down on and let your body sweat away.
If however, you do not feel comfortable unclothed, then wear something light, airy, and preferably 100% cotton so that it will absorb the perspiration.
5. Is it best to drink water in my infrared sauna?
Yes, yes, and YES! It is best to drink water before, during, and after your sauna to replenish all of the water you lost.
Stay away from caffeinated and sweetened drinks as your means of hydration. Water, perhaps with a squeeze of lemon or lime, will replenish you the best and will be the most refreshing.
Consult your medical team
As a reminder, this article is not meant to be medical advice. If you have any kind of health condition, it is always best to talk to your doctor first before using a sauna. This post is about my own experience and is meant for informational purposes only.
You can see a list HERE of safeguards and contraindications for using an infrared sauna.
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Let’s Connect
I hope you enjoyed this article on infrared sauna benefits and you found the information helpful.
Taking regular saunas can be a wonderful way to reduce stress, and anxiety, and promote relaxation, especially for caregivers who face high levels of stress while caring for their loved ones.
QUESTION: Let me know if you sauna and, if so, what type of sauna you use. If you’ve ever used an infrared sauna, what infrared sauna benefits did you discover?
Please consider sharing this article with friends and family, or anyone you feel would find it beneficial.
