Everything you need to know about infrared saunas, winter’s most popular wellness trend

Sweat it out.

Recently, infrared saunas have been popping up all over my TikTok and Instagram and even infiltrating the podcasts I listen to. On a mission to find out if they’re as beneficial as the influencers, athletes and experts say they are, I booked an appointment at my closest infrared sauna and decided to document my experience in detail.

I like my alone time, but I don’t always like being trapped in a space with my thoughts. For me, the most nerve-wracking part of the infrared sauna experience was grappling with the fact I’d be spending 45 minutes in the space alone. Prepared to be restless, I brought a book and magazine to entertain my visit but upon my arrival, it felt kind of sacrilegious so I ditched the distractions.

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I entered the sauna in a pair of bikinis (you can also wear simple cotton clothing or underwear), as per the therapist’s advice. Soft, ambient music reminiscent of my sleep playlist echoed softly through the room dimly lit with a red light.

When I first stepped into the sauna, it was hot but not unbearable. Despite being set slightly above 60 degrees, I didn’t feel lightheaded or uncomfortable whatsoever – rather I was relaxed and at ease (and that’s coming from someone who whines when it’s over 27 degrees). Different to other saunas I’ve been in, an infrared sauna gradually builds up to you sweating.

Even though I thought I’d be twiddling my thumbs from boredom, the 45-minute time slot flew. Shifting between sitting and lying on my back, I treated the time as a moment to chill, think, reflect and focus on my breathing. Irrespective of the health benefits, being isolated in the sauna provided me with space to think about what I’m grateful for, my ambitions and goals, and also time to be mindless and just enjoy doing nothing.

At the end of the 45-minute session, I wiped myself down with the towel the spa provided for me (which was very essential) and headed home. Walking to my car, I felt on cloud nine and as though nothing could bother me. This feeling of euphoria and calmness was really refreshing and I felt relieved from all stress and anxiety.

The benefits

When you enter an infrared sauna, the heat triggers similar mechanisms in the brain and body akin to cardiovascular exercise. The heat from the sauna causes an increase in heart rate and blood flow, making your blood vessels expand which leads to your body working to cool down and regulate your body temperature. Infrared saunas use infrared rays to heat the environment rather than the air around you.

This typically makes them safe and also more comfortable than steam or Finnish saunas, so people can withstand hot temperatures for longer (though it’s recommended you consult your doctor before trying it out if you have a history of low blood pressure, fainting, cardiovascular-based symptoms or are trying to conceive). This process offers several health benefits, so I chatted with Dr Joshua Walt to discuss the existing research and benefits of infrared saunas.

Cardiovascular benefits

“Cardiovascular research has shown that in the very long term, [infrared saunas] have decreased major cardiovascular events by up to 50 per cent, so it’s actually quite substantial. There’s been research suggesting when people use saunas for an hour a week, there is a major reduction in cardiovascular events like heart attacks [and] strokes.

“Also, with such a high proportion of the population having high blood pressure and cholesterol, I would recommend it to almost anybody that has access to it. I think it’s a great thing to do if you want to reduce blood pressure.”

Reduces inflammation

“Infrared saunas increase our heat shock proteins which are able to decrease inflammatory markers. Through circulating more red blood cells and more oxygen in our body, infrared saunas [can] improve the healing process associated with the decrease in inflammation. In reducing this inflammation, it’s been proposed that it can reduce pain and can reduce symptoms associated with inflammatory conditions like rheumatoid arthritis.”

Beneficial in improving skin conditions

“In infrared saunas, the infrared rays are also believed to be beneficial in improving skin conditions, like wound healing and acne treatments, but in particular with psoriasis and eczema.”

A great detox mechanism

“Sweating is a major mechanism to expel toxins. So being able to increase blood circulation [and] dilate blood vessels, you increase the amount of sweat you’re able to produce [which] further decreases these toxins in your body.”

Mental health benefits

“Some studies have shown heat exposure has been able to increase your brain-derived neurotrophic which increases your neuroplasticity and helps with your learning, memory and mood. You get a sense of calmness as it increases norepinephrine [which helps regulate arousal, attention, cognitive function and stress reactions].”

Would I do it again?

Absolutely. I didn’t anticipate liking the infrared sauna as much as I did and I’ve already recommended it to multiple friends and booked my next session. The feeling of relaxation and clarity I had post-sauna left me in such an elevated mood.

While they aren’t as expensive as other self-care treatments like massages or facials, they still range from around $40 to $50. So even if you don’t reap the benefits of making this a routine part of your health regime, I’d recommend visiting an infrared sauna if you’re feeling stressed or looking for a moment to reset and wind down.

Want to know more about infrared sauna blankets? Check this out from Goop (because of course it’s from Goop).