How To Use An Infrared Sauna For Best Health Benefits

You may have seen an infrared sauna at your gym or seen an advertisement for a home infrared sauna and wondered about its benefits. Keep reading to discover more about using an infrared sauna and the many benefits.

 Most people are confused when it comes to what an infrared sauna is and how to properly use one. They may see this type of sauna at their gym and decide to try it. The word sauna may give them expectations that an infrared sauna operates like a traditional gym sauna, only to be disappointed. This leads to them missing out on the amazing benefits of an infrared sauna.

 The typical gym person goes inside the infrared sauna and expects to start sweating instantly. When that does not happen, they leave the sauna after a couple of minutes, thinking that it must be broken. Then there is the gym member who sits in the infrared sauna for 5 minutes after they work out, thinking they are getting health benefits. Due to a lack of information from the gym, most people are not using the infrared sauna correctly.

 Infrared saunas offer a range of potential health benefits, including improved cardiovascular health, pain relief, relaxation, and detoxification. To experience these health benefits, one must use the infrared sauna correctly.

How does an infrared sauna work?

 Infrared saunas use infrared radiation to heat the body directly, rather than heating the surrounding air like traditional saunas.

How to use an Infrared Sauna

An infrared sauna has many awesome health benefits but one has to learn how to use it correctly to gain the benefits. Discover tips on how to use the infrared sauna.

  1. Expose your skin ~ The rays of the sauna work best on exposed skin. So less is best for what to wear in the sauna. I like to wear gym shorts and a tank top or an exercise bra. This will help your body sweat better.

  2. Use for 30 - 40 Minutes ~ When using the sauna for the first couple of times, start with 15 minutes and work up to 40 minutes. This is the recommended time your body needs to sweat. It can take up to 15 minutes to start sweating.

  3. Stay hydrated ~ Drink plenty of water before, during, and after your session. 

  4. Temperature ~ If you own your infrared sauna, set the temperature from 110°F to 140°F. Find a temperature that feels comfortable and effective for you. It’s important not to overheat; the goal is to sweat and relax, not to endure extreme heat..

  5. Positioning ~ Sit near the heating panels, adjust your position to maximize infrared exposure, such as sitting upright or rotating periodically. 

  6. Cool Down ~ Allow your body to cool down gradually after the session. 

  7. Frequency ~ Use 3 - 4 times per week for best best benefits, but even once is good for your health.

 8. Take a shower ~ Rinse off any sweat to remove toxins that have been released through your skin. 

Even the gym is confused about how to use an infrared sauna for the health benefits. 

A typical infrared sauna time should be between 15 to 40 minutes for your body to experience the health benefits. The photo below was taken outside the infrared sauna at my gym. Notice that it says 15 minutes maximum time. 

10 Health Benefits of Using an Infrared Sauna ~ Information source

  1. Detoxification ~ Infrared saunas enhance detoxification by increasing your body’s core temperature, which promotes sweating. This process helps eliminate toxins stored in fat cells, such as heavy metals and environmental chemicals, at a cellular level, providing a more thorough detoxification than traditional saunas.

 2. Improved Circulation ~ Infrared heat stimulates blood flow by dilating blood vessels and enhancing circulation. This improved blood flow helps deliver oxygen and nutrients more effectively to muscles and tissues, aiding in recovery and overall health.

  3. Pain Relief ~ Infrared heat penetrates deep into joints, muscles, and tissues, alleviating pain from conditions like arthritis, fibromyalgia, and muscle spasms. The increased circulation helps reduce inflammation and promote healing.

 4. Weight Loss ~ Regular use of an infrared sauna can boost your heart rate and metabolic rate. This increase in metabolic rate helps burn calories and supports weight loss efforts, making it a useful addition to a weight management program.

 5. Skin Purification ~ Infrared saunas help improve skin health by promoting sweating, which cleanses pores and removes impurities. This can lead to clearer skin, improved tone and elasticity, and a reduction in conditions like acne and eczema.

 6. Relaxation ~ The heat promotes relaxation by easing tension in muscles and reducing mental stress, enhancing overall well-being. This promotes relaxation by easing tension in muscles and reducing mental stress, enhancing overall well-being.

 7. Improved Sleep ~ Infrared saunas can help promote better sleep by relaxing the body and mind. The deep heat therapy aids in lowering stress levels and balancing hormones that affect sleep patterns, contributing to more restful and restorative sleep.

 8. Enhanced Immunity ~ The heat generated by an infrared sauna induces a mild artificial fever, which triggers the body’s immune response. This process helps to strengthen the immune system and improve its ability to fight off infections.

 9. Muscle Recovery ~ Athletes and fitness enthusiasts use infrared saunas to speed up muscle recovery. The enhanced blood flow and increased oxygen supply to the muscles reduce soreness and inflammation, promoting faster healing and improved performance.

 10. Cardiovascular Health ~ Regular use of an infrared sauna has been shown to improve cardiovascular health by lowering blood pressure, enhancing endothelial function, and increasing heart rate. These benefits mimic the effects of moderate exercise and contribute to a healthier heart.

My experience with using infrared saunas

 I discovered the infrared sauna at my gym several years ago and started using it to help me detox from mold sickness. After many uses, I discovered that it also helped with my asthma symptoms and helped me sleep better. 

 After researching the benefits of infrared saunas, I was able to use the sauna at the gym 2 times a week. My sauna sessions were around 40 minutes, and it was a great time for me to relax. While in the sauna, I would scroll on my phone and read emails. 

After I used the sauna, if I had time, I would soak in the pool to cool off. When I did not have the time, I just took a quick shower. Since I mostly used the sauna at night, I loved the benefit of improved sleep. 

I decided to purchase an infrared sauna

 After using the infrared sauna for several years, I decided to buy a home infrared sauna. I wanted to be able to use the sauna more often to see if it could help improve my asthma symptoms even more. 

While I had a free gym membership to use the sauna for free, I did not like the 60-minute round-trip commute time of going to the gym. 

Other things that annoyed me about using the sauna at the gym of having to wait to use the sauna or having to sit in someone's sweat puddle. Then there were the issues with people wearing perfume or other scented products, which would trigger my asthma.  

The Benefits of Having a Home Infrared Sauna

There are many benefits to having your own infrared sauna. Having a sauna in your home will encourage you to use it 3-4 times a week, helping you best experience the health benefits. 

Other reasons for a home infrared sauna are

  ~ Not having to sit in someone's sweat

 ~ No waiting in line for your turn

 ~ No more listening to others loud conversations

 ~ No more smelling bad fragrances and body odors

 ~ More room to relax

 ~ The convenience of using it on your time

 ~ No more wasted time driving to and from the gym

 ~ Being able to use it right before bed to help with sleep

 ~ Being able to adjust the temperature and lights

Check out the one-person infrared sauna that I bought

 If you have been considering purchasing an infrared sauna, this one is affordable and easy to assemble. The Dynamic Barcelona Infrared Sauna was also the smallest sauna I could find. So it will fit perfectly in a bedroom. 

 I did my research, and this one is quality-made and has the same features as more expensive infrared saunas. I have not assembled my sauna yet, but will once my son heads off to college. The sauna will go in his bedroom, in the corner where his desk is. The other son will move the desk into his room. 

When my son comes home from college, he will still be able to sleep in his bedroom, since the infrared sauna only takes up a small space in his room. I am excited to be able to use the sauna more often and have more privacy.

Check back in a couple of weeks for my full review of my at-home infrared sauna.