What to Expect After Infrared Sauna?

Posted on by Myron Dallas

Benefits of Infrared Sauna

An infrared sauna session can help with a variety of health issues and can offer several beneficial side effects. An infrared sauna’s benefits include improved circulation, relaxed muscles, reduced stress, better sleep, and improved skin health.

Let’s take a look at some of the more specific benefits that an infrared sauna session can provide:

Detoxification

Infrared saunas are an excellent tool for improving natural detoxification. Infrared sauna therapy helps support the body’s elimination of waste by increasing sweat production. Since sweat is mostly water and toxins, sweating in an infrared sauna helps remove toxic substances from the body more effectively than other forms of detoxification, such as lymphatic drainage or colon cleansing.

Furthermore, infrared saunas gently heat the body with infrared energy, thus reinforcing circulation to promote healthy blood flow and stimulating toxin removal through sweat.

Regular use of an infrared sauna can also help in boosting immunity and reduce stress levels. Sweating helps eliminate toxins that build up due to environmental factors such as pesticides, heavy metals, etc. Additionally, it helps flush out impurities from smoke, processed foods, and other dietary sources- helping reduce physical manifestations related to toxicity in the body. Finally, inflammation is reduced by stimulating circulation to function optimally, allowing for improved overall wellness and mood enhancement.

Improved Circulation

According to the National Center for Complementary and Integrative Health, regular use of an infrared sauna can help reduce inflammation, lower blood pressure, and improve blood circulation.

Spending time in an infrared sauna causes your heart rate to increase, which activates the cardiovascular system and boosts circulation. This improved circulation can have a variety of health benefits, such as:

  • Faster muscle recovery
  • Reduced fatigue
  • Improved cognitive clarity

Your body can stay better oxygenated when your circulation is working optimally, leading to increased energy levels and better overall health.

Stress Relief

Mental and physical stress can harm the body. Regularly using an infrared sauna can help you relieve the stress of your daily life. The sweat generated by the infrared sauna helps to reduce cortisol levels in your body, which has been linked with increased feelings of relaxation and overall well-being.

The heat from infrared saunas also causes your body to increase endorphin production, hormones that trigger positivity and happiness. It can act as an extra form of stress relief at home or work and provide a relaxing escape from day-to-day life. The far infrared wavelengths in many of today’s modern saunas have also been linked to improved cognitive function, helping you focus better and retain more information throughout your busy days.

Risks of Infrared Sauna

While infrared saunas provide many potential health benefits, knowing the risks and side effects of using this type of sauna is crucial. Before deciding if this type of sauna is right for you, you should be aware of a few potential risks associated with infrared saunas, from dehydration to skin irritation.

Let’s take a closer look at the risks of infrared sauna use:

Dehydration

Dehydration is one of the most common risks associated with infrared saunas. It occurs due to the sweat caused by increased body temperature, which can happen quickly in an infrared sauna and cause the body to lose water and other minerals, such as sodium and potassium, at a higher rate than it usually does. As a result, dehydration can cause dizziness, nausea, fatigue, muscle cramps, headaches, and confusion.

To help minimize potential dehydration risk, it is essential to:

  • Drink plenty of fluids before entering an infrared sauna and
  • Drink fluids regularly throughout your session.

Additionally, drinking electrolyte-rich fluids (such as sports drinks) can help replace lost minerals while maintaining proper hydration.

Skin Irritation

One of the possible risks after receiving an infrared sauna treatment is experiencing skin irritation. It can occur due to intense heat exposure and is most often more common in people with skin conditions such as eczema or psoriasis. It can also happen if you spend too much time in the sauna, have pre-existing skin sensitivities, or use products or oils before the treatment.

It is best to follow these precautions to minimize the risk of developing inflammation or skin problems:

  • Begin treatments slowly and work up to longer times as your body adjusts.
  • Avoid using lotions, sprays, perfumes, and other body products before sauna sessions.
  • Listen to your body; don’t stay in too long if you start feeling discomfort or pain.
  • Make sure you are drinking plenty of water before and after your session.
  • If possible, sit on a towel during your session.

If signs of irritation develop after a session, then discontinue until you consult a healthcare professional who knows infrared saunas and their potential side effects.

Overheating

One of the more severe risks of using an infrared sauna is overheating, which can be dangerous, particularly for people with existing health issues. Overheating occurs when the body’s core temperature rises too high, and symptoms can include feeling weak or dizzy, nausea, vomiting, and confusion. Severe cases can result in seizures, brain damage, and even death.

Prevent overheating, limit sauna time, and follow other preventive measures, such as drinking plenty of water before and during your session. If you’re feeling unwell during your session, stop immediately and rest until you feel better. It’s also beneficial to have someone else present during your session as a safety precaution in case you overheat or faint.

It’s important to note that although infrared heat produces a deep sweat, the temperature remains lower than in a traditional sauna oven. Typically an infrared sauna operates at a lower range of 140-190°F compared with 180-220°F found in a conventional Swedish sauna oven. Therefore, by adjusting the levels at which each emits heat, you can achieve whatever level of comfort is right for you while minimizing risks associated with overheating or dehydration.

Preparation for Infrared Sauna

Infrared saunas are becoming increasingly popular as they can help detoxify the body, relax muscles, and relieve pain. However, before using an infrared sauna, it is essential to prepare correctly to maximize the benefits of this type of therapy.

In this section, we will discuss several tips for getting the most out of your infrared sauna experience:

  • Prepare for your sauna by drinking plenty of water before and after the session.
  • Choose the right temperature for your session – a lower temperature is recommended for beginners.
  • Make sure the room is well-ventilated and that the humidity is at a comfortable level.
  • Avoid staying in the sauna for too long – the recommended time is 15-30 minutes.
  • Be sure to take breaks in between sessions to allow your body to cool down.

Dress Appropriately

Before you enter the infrared sauna, it is essential to be dressed appropriately to ensure a pleasant and relaxing experience. You should wear lightweight, comfortable, breathable clothing like cotton or linen. You should also bring a robe or warm covering when stepping away from the sauna. Remember to bring something along with which to cover your head as well, such as a hat or head wrap.

You will want your skin to be partially exposed while in the infrared sauna to maximize exposure levels and reap the most benefit from your treatment. As such, it is best to avoid tight-fitting clothing that covers much of your body and head. Additionally, it is necessary to remove all jewelry before stepping into the sauna, so that metallic items do not interfere with electromagnetic radiation levels and affect your overall session experience.

Drink Plenty of Water

Drinking plenty of water in an infrared sauna before, during, and after your session is essential. Your body will sweat and release toxins, so it needs ample hydration to stay healthy and replenished. Ideally, you should drink 8-12 ounces of water before the session starts and sip at least 8 ounces during each session. After your sauna session, you should aim for sipping on 16-32 ounces for the rest of the day to ensure your body is appropriately hydrated. It’s also a great idea to consume electrolytes – sports drinks or juices with added electrolytes can do wonders in helping replenish lost minerals through sweat.

It’s also important not to push yourself too hard in the infrared sauna – enjoy your experience gradually as heat builds up in the cabin. Remember that an adequately hydrated body works more efficiently in detoxification processes, and you will quickly reap the benefits!

Avoid Pre-Sauna Eating

Avoiding eating before using the infrared sauna is recommended. It helps to ensure that the body is not preoccupied with digestion but can use its energy to heal and reset during the session. However, eating before a session will also limit how long you can comfortably sit in the sauna, so it’s recommended that you wait at least 2 hours after a meal before you enter.

Additionally, drink plenty of water leading up to your sauna experience and bring water into the sauna for further hydration. Drinking water helps support detoxification and helps your body regulate temperature more effectively. If possible, abstain from consuming caffeine before using an infrared sauna as it constricts blood vessels and can harm blood pressure while in the sauna.

Aftercare

Aftercare following an infrared sauna session is an essential element of the experience. After the session, it is necessary to:

  • Drink plenty of hydrating fluids to replace lost electrolytes.
  • Take a cool shower to close the pores.
  • Rest for a few hours.

It will help to maximize the infrared sauna benefits on your body.

Rehydrate

Rehydrate immediately after each sauna session. Your body loses a lot of fluids through sweat, so it is important to restore those fluids quickly. Water is the best way to replace those lost fluids and electrolytes, which will help you avoid dehydration and reduce the potential for muscle cramps or fatigue.

You can try drinking a sports beverage or coconut water if you want an even more complete rehydration option. It is also important to ensure that your nutrition after infrared sauna usage includes enough potassium and magnesium-rich foods, as these may help with muscle cramping post-sauna.

Avoid Caffeine and Alcohol

It is important to avoid caffeine, alcohol, and other stimulants for at least six hours after a session to optimize the benefits of your infrared sauna and enhance relaxation and healing. Caffeine can increase stress and dehydration, two things you want to avoid post-session. Similarly, alcohol can cause dehydration and reduce the body’s ability to fully relax during a sauna while decreasing its ability to repair itself post-session. Therefore, it is best to avoid drinking alcoholic beverages for several hours after a sauna session.

Additionally, nicotine is advised several hours before and after your sauna session as it counteracts many positive effects of infrared heat therapy.

Allow for Recovery Time

After you finish your infrared sauna session, allowing your body to rest and return to its natural temperature is just as important as the session itself. Depending on your session duration and intensity, you may want to wait between 1-2 hours before engaging in any physical activity or going outside in extreme temperatures. This time will help your body restore and return to normal after an infrared sauna session.

It is also essential to remember that continuing with a good post-sauna recovery plan is as important as having the session. Hydrate yourself with plenty of water, feed your body nutritious foods, and take time away from screens or other distractions that may cause stress and tension. Taking care of yourself after an infrared sauna will help ensure you have the best possible experience to get the most out of your sweat therapy session.

Long-Term Benefits

After using an infrared sauna, users tend to experience many long-term benefits. For example, the heat from the sauna helps you relax deeply, improves blood circulation, and reduce stress. It can also improve cardiovascular health by lowering blood pressure, strengthening the cardiovascular system, and improving metabolic rate.

In the long term, infrared saunas can lead to:

  • Improved metabolic health
  • Improved immunity
  • Detoxification

Let’s look at some of the long-term benefits of infrared saunas.

Improved Sleep

Regular use of an infrared sauna can yield many health benefits, including improved sleep patterns. Improved sleep is likely due to the infrared sauna’s detoxifying and relaxation effects, which create a calmer body and mind. In addition, reduced muscle and nervous system tension helps reduce stress hormones, leading to improved peace and restorative periods during sleep.

A study by SK Pooja et al. (2017) showed that those who use an infrared sauna regularly experienced better quality sleep and reduced sleeping problems compared to those who do not regularly use a sauna. In addition, an increased level of relaxation can lead to improved concentration during the day and combat anxiety and depression that can affect sleep quality.

In addition, the therapy generated by an infrared sauna also aids in reducing chronic pain, which ensures a deeper period of rest at night. Infrared saunas also help reduce cortisol levels (the stress hormone) related to long-term sickness or immediate stressors (like work deadlines or family issues). Also, sweating out toxins from the body helps individuals achieve higher levels of energy and well-being during daytime hours, allowing for more profound slumber at night when it is time to rest again.

Reduced Anxiety

Studies have shown that people experience reduced anxiety and stress levels after using infrared saunas. For example, a 2011 study performed at the University of Missouri’s Sinclair School of Nursing found that those who used far infrared saunas for 45 to 60-minute sessions three times a week showed significant reductions in depression and anxiety levels within only four weeks.

Other studies have revealed that time spent in an infrared sauna can also help improve sleep patterns by lowering cortisol levels, which are responsible for insomnia, headaches, and fatigue. Moreover, infrared saunas can produce an increase in feel-good hormones such as serotonin and endorphins, reduced pain-related chemicals like substance P, and improved blood flow – all of which help to relieve the physical symptoms associated with anxiety and depression disorders.

Combining increased serotonin and endorphin activity and reduced cortisol levels helps produce profoundly relaxing contentment. It is often experienced as ‘the zone’ where days stressors arrive blocked from the mind – enabling clarity and inner calmness.

Improved Immunity

Long-term infrared sauna use can offer numerous health benefits. One key advantage of regular sauna use is improved immunity. The heat produced by Far-Infrared Radiation (F.I.R.) helps to increase the number of white blood cells produced, which leads to enhanced immunity against illnesses and diseases.

The increased temperature also stimulates the production of infection-fighting cells in our bodies called Killer T-cells. In addition, it increases the activity of Macrophages – a type of white blood cell responsible for engulfing and digesting bacteria and other foreign material found in our body’s tissues and bloodstream. It ultimately helps your body to fight off any illnesses more efficiently.

Additionally, skin is the first line of defense for the body, helping it identify harmful substances entering into it; exposing it to infrared radiation can make it stronger and healthier and provide it with additional protection from all types of external invaders.