Benefits of Infrared Saunas
Infrared Saunas provide numerous health benefits and have become increasingly popular in recent years. They offer intense relaxation, work to improve your circulation, and can help you to detoxify your body.
In this article, we will look at the possible benefits of infrared saunas and explore how long you should stay in one.
Detoxification
Infrared saunas are becoming increasingly popular for their many health benefits. Among those is the ability to detoxify the body. Detoxification involves removing unhealthy and potentially harmful materials from the body, allowing the body to work more efficiently. Detoxification through regular use of an infrared sauna can help to naturally flush out toxins like heavy metals, BPA, chlorine, ammonia, and formaldehyde, as well as encourage better absorption of minerals and vitamins in our food intake.
Raising your core temperature with an infrared sauna session, your immune system is activated and put into motion. At the same time, sweat production helps cleanse your pores and excrete toxic chemicals generated by everyday pollutants. It can help improve overall metabolic functions and reduce accumulated toxins in organs like the liver, bowel, kidney, and lymph nodes.
In addition to its detoxifying benefits on our bodies, regular use of an infrared sauna has also been known to help reduce cases of pain induced by inflammation or inflammation-related illnesses such as rheumatoid arthritis or osteoarthritis. In addition, heating up is useful for increasing circulation throughout the body, thus bringing relief to aching muscles by allowing oxygenated blood flow around affected parts, thus speeding up recovery times for injuries or chronic pain issues.
Improved Circulation
Because infrared saunas heat the body directly, they can help improve circulation like exercise does. In addition, when exposed to infrared heat, blood vessels dilate, sending more oxygen to the muscles and helping them to relax. As a result, it can improve circulation, pain relief, and mobility and decrease inflammation associated with arthritis and other chronic pain issues.
Infrared sauna use can also help balance cortisol, adrenaline, and noradrenaline levels (collectively as stress hormones). Infrared saunas positively influence blood pressure levels by reducing the body’s stress response. They also promote increased production of endorphins, known for their mood-enhancing benefits, and adrenaline, which boosts natural energy.
Finally, infrared saunas also produce Nitric Oxide (NO) when heated. This compound has been found to activate vascular smooth muscle relaxation leading to increased blood flow (peripheral vasodilation), lowered blood pressure, and improvement in a patient suffering from angina pectoris and other cardiovascular ailments such as hypertension. Long-term exposure may improve overall cardiovascular health and metabolism due to its potential “vasoactive” effects; it may even reduce diabetes-related symptoms such as ischemic damage caused by inadequate blood flow or poor glycemic control.
Stress Relief
Stress is a leading cause of many diseases throughout the world. Infrared saunas offer the perfect respite from the everyday stresses of life. Sitting in an infrared sauna and soaking in the tropical warmth, your body will be flooded with endorphins that help promote relaxation and mood elevation. While regular saunas produce large amounts of heat from rocks or steam, infrared saunas create milder temperatures that penetrate deeper into your muscles for maximum relaxation. Additionally, infrared saunas can aid a good night’s sleep by relaxing your body and mind.
In addition to providing instant mental relief, infrared saunas are highly beneficial for overall physical health concerns, such as pain relief and increased circulation. For example, high heat helps reduce inflammation of joints, resulting in decreased pain levels. In addition, improved blood flow increases oxygenation levels throughout your body while simultaneously releasing toxins held underneath the skin’s surface.
Recommended Time for Infrared Sauna Sessions
Infrared saunas provide many health benefits, from improved circulation to stress reduction and detoxification. But how long do you stay in an infrared sauna to reap these benefits? Understanding the recommended amount of time for infrared sauna sessions is important. Let’s explore the ideal duration for infrared sauna sessions.
Short sessions (15-30 minutes)
For those with busy lifestyles, short 15-30 minute sauna sessions are an effective way to experience the benefits of infrared sauna therapy. Although the effectiveness of long hard saunas cannot be denied, research has shown that lower temperatures and shorter periods are adequate for these short sessions. Temperate settings ranging from 110℉ to 130℉ can be used safely and effectively in 15-30 minute increments daily or 2-3 times per week.
Short sauna sessions can help to support cardiovascular health, reduce fatigue and stress, detoxify the body, and improve overall circulation. During these sessions, you can expect to sweat out toxins such as heavy metals, plus lose weight due to water loss during your session. In addition, the lower temperatures during this shorter session make it a perfect choice for those with medium or higher physical tolerance levels. Still, they cannot dedicate long periods to their infrared experience.
Longer Sessions (30-45 minutes)
For longer and deeper relaxation, most practitioners advise a session length of 30 to 45 minutes. It is long enough to provide adequate time for detoxification, improved circulation, and relaxation benefits. Longer sessions also allow more sweat production, which produces excellent health benefits such as natural stress release and better sleep patterns. In addition, it is recommended that core body temperature be increased to 104 degrees Fahrenheit during an infrared sauna session for optimal health results.
The sweat produced during extended infrared sauna sessions should contain essential minerals, heavy metal toxins, and organic toxins like PCBs, flame retardants, phthalates, and pesticides. Any detox method carries the risk of experiencing mild symptoms. At the same time, toxins are being released from the body – the so-called “healing crisis” or “herxheimer” reaction – but staying in for a minimum of 30 minutes (longer upon medical consultation) helps greatly reduce this risk.
Safety Considerations
When using an infrared sauna, it is important to consider safety. One of the key aspects to consider is deciding how long to stay in an infrared sauna. Every person is different and will experience different effects depending on their body composition, age, and other factors. Therefore, before taking one, understanding the risks and benefits of infrared saunas is vital.
Let’s take a look at the safety considerations for infrared saunas:
Hydrate Before and After
It is essential to stay hydrated when using a sauna, especially an infrared sauna. Sweating expels toxins and other waste, so choosing healthier fluids is necessary. To remain energized, drinking plenty of water before and after each session is recommended. A good indicator of proper hydration while in the sauna is that the sweat you produce should not be sticky, as this could be a sign that your body is giving up more than it can replenish on its own.
Other considerations should also include avoiding sugary beverages or alcohol, as these can interfere with heat therapy benefits. Instead, ensure to consume fluids at least thirty minutes before and after each session for optimal health benefits from infrared sauna sessions. Although you should focus on staying hydrated with water, drinking tea or consuming coconut water may also help replenish electrolytes to replace fluids lost in sweat during a session.
Avoid Using Alcohol or Drugs before Using a Sauna
It is essential to avoid using alcohol or drugs before and during infrared sauna use. Alcohol and certain medications can cause your body to become more prone to dehydration and heat-related issues. Consequently, it is generally advised against consuming alcohol before or immediately after using an infrared sauna.
Moreover, you should research any drugs you are taking (prescription or otherwise) to determine if they might contribute to potential adverse effects when combined with an infrared sauna. If you have any lingering doubts about drug use, it is best to consult your physician before beginning infrared therapy.
In addition, if you do decide to take any medications while using the sauna – even aspirin – make sure they are taken with plenty of water to avoid dehydration. It is also a good idea to wait at least twenty minutes after taking the medication before entering the sauna for your body to be adequately prepared for the temperature change.
Wear Appropriate Clothing
When using an infrared sauna, it’s important to wear comfortable, appropriate clothing that won’t become uncomfortably hot while inside the sauna. It is recommended to avoid wearing any synthetic or metallic materials as these can become uncomfortable when exposed to infrared heat. Cotton or linen clothing is best for keeping you cool and comfortable. Additionally, it is important to bring a fresh towel and water bottle into the sauna to stay hydrated and wipe off any sweat to remain cool.
It is also recommended that people avoid staying in the sauna for more than 20 minutes at a time and take a break of at least 10 minutes between each session to allow their body temperature to come down and properly regulate itself before going again. Lastly, it’s important not to overstay your welcome and keep an eye on your heart rate during the session, transitioning out if your heart rate reaches or exceeds 140 beats per minute. Following these safety guidelines can make all the difference in enjoying an infrared sauna session without putting yourself at risk of overheating or dizziness from extreme temperatures.
Types of Infrared Saunas
Infrared saunas provide a range of beneficial effects, from improved cardiovascular function to enhanced immune health. Different types of infrared saunas can provide different levels of therapeutic benefits. Let’s look at the different types of infrared saunas and what to expect when using them, including how long to stay in for optimal results.
Traditional Saunas
Traditional saunas, which generate heat through a stove or fireplace, provide deep tissue penetration at temperatures of 180-220°F (82-104°C) (1). Many people also enjoy infusing herbs or essential oils into the air for additional health benefits.
The high temperatures of traditional saunas partially explain their popularity. Many health benefits have been attributed to this heat, including improved blood circulation, relief from muscle pain, reduced stress, and improved sleep.
Traditional sauna sessions typically last anywhere from 10 minutes to 20 minutes for best results. However, extended exposure to very high heat is often counterintuitive and potentially dangerous without proper precautions. Keeping a bottle of water nearby and taking breaks can help keep your body cool during longer sessions.
Portable Saunas
Portable infrared saunas are highly popular since they can be used in the privacy and convenience of your own home. If you don’t want to invest in a full-sized sauna, these models (from single-person to six-person designs) may be the right choice. However, since these types of saunas are an investment, you’ll want to make sure that you research and purchase one that is both portable and durable.
Portable infrared saunas may be constructed using either far or near infrared heaters. Far/ Near Saunas generate a more even type of heat than conventional saunas; because the portable units are smaller, they often utilize both technologies to maintain an even spread of warm air throughout the enclosure.
Regarding safety, all sorts of infrared saunas, portable or otherwise, have similar benefits and risks associated with their use. Consequently, users should follow instructions carefully and note potential health concerns before using these devices correctly and cautiously. These instructions often include the following:
- Limiting exposure times depending on your individual metabolism level (20-30 minutes at a time).
- Consult your health practitioner before purchasing a portable infrared sauna for medical concerns.
- Ensuring that it is adequately fitted into its environment, such as power outlets or ventilation arrangements, based on size specifications provided by the manufacturer.
Near-infrared Saunas
Near-infrared saunas are sometimes referred to as low-temperature infrared saunas, and they use light waves that penetrate deeper into the skin than other forms of infrared. These light waves are beneficial for reducing pain, accelerating healing, improving cardiovascular health, and restoring youthfulness.
Near-infrared saunas often have a variety of heat settings so they can be adjusted to your comfort level.
Near-infrared sauna sessions typically last 15-30 minutes and up to 45 minutes. Longer sessions may be more effective sometimes, but the best time frame depends on your needs and goals. Be sure to consult with your doctor before engaging in any long-term near-infrared sauna therapy session. Some people may have medical conditions or sensitivity issues that could make these treatments hazardous.
Conclusion
The research has shown that the length of stay in a far infrared sauna can depend on the individual, their health goals, and the temperature. Generally, sessions can range between 15 and 45 minutes, but some may need longer or shorter times to receive the desired therapeutic benefits.
This article will summarize the various factors to consider when deciding the length of stay in a far infrared sauna:
Benefits of Infrared Sauna
The many benefits of infrared sauna use are now being studied, and understanding them is essential to determine how long you should stay in an infrared sauna. The beneficial effects of using an infrared sauna include the following:
- Increased circulation due to the deep heating of muscles, tissue, and internal organs
- Soothing relief from sore muscles and joint pain
- Relaxation of the mind and body
- Detoxification through sweating
- Reduced stress levels due to increased endorphin production
- Relief from skin problems like acne, psoriasis, eczema, rashes, and anti-aging effects due to stimulation of collagen production
- Relief from respiratory problems such as sinusitis and bronchitis
- Improved immune system function due to increased white blood cell production
- Lowering of high blood pressure due to healthier arteries.
Considering all the benefits of regular infrared sauna use, it is no wonder that more people are incorporating this form of therapy into their lifestyles. Depending on their individual goals in using an infrared sauna, different people may require different lengths of time for each session. However, staying in your session for at least 15 minutes and up to 45 minutes is generally recommended if you want optimal health benefits.
Recommended Time for Infrared Sauna Sessions
Regarding sauna use, everyone is different and will have their preferences regarding how long they want to stay in an infrared sauna. However, experts generally recommend staying in an infrared sauna for 15-30 minutes during the first few sessions, gradually increasing the time to 45 minutes with subsequent visits.
It is important to listen to your body and not push yourself too much if you feel unwell or tired. Also, remember that your recommended time can vary according to size, age, overall health condition, and other factors. Consult a qualified medical professional with questions or concerns about your infrared sauna sessions.
Also, keep in mind that:
- Drinking at least 8 ounces of water before going into the sauna and drinking an additional 8 ounces for every 20 minutes spent in the sauna will help you stay hydrated and possibly enhance the effects of using an infrared sauna.
- Taking an Epsom salt bath afterward can also help reduce any feeling of muscle stiffness after a session.
Safety Considerations
When considering infrared sauna use, it is important to consider safety first. While infrared saunas have many benefits, certain people may be more vulnerable to the effects than others. These include pregnant women, children, and individuals with certain medical conditions such as rheumatoid arthritis and heart or lung conditions. Therefore, it is highly recommended that these individuals consult their doctor before using an infrared sauna.
In addition, it is important to take breaks while in the sauna and not stay too long. Most physicians advise that the average session should not exceed 20 minutes at a time, typically no more than three times per week. During this time, your core temperature should remain low while still experiencing a slight sweat on your skin due to the surrounding heat of your chosen setting. Monitoring core temperature at all times is also suggested for safety purposes. Finally, always remember that drinking plenty of water before and after each session can help minimize any adverse effects from dehydration.
Frequently Asked Questions
1. How long should I stay in an infrared sauna?
The recommended time for each session is 20-30 minutes, but it depends on your personal tolerance and health condition. If you are a beginner, start with a shorter time and gradually increase it to avoid discomfort or dehydration.
2. Can I stay in the infrared sauna for too long?
Yes, it’s possible to overdo it, especially if you have underlying medical issues or take certain medications. In addition, extended exposure to high temperatures can lead to symptoms like dizziness, nausea, headache, or dehydration. Always listen to your body and stop the session if you feel unwell.
3. How often should I use an infrared sauna?
It depends on your goals and lifestyle, but most people use it 1-3 times weekly. However, some athletes or individuals with chronic pain or detoxification needs may benefit from more frequent use. Consult with your healthcare provider or sauna manufacturer for personalized recommendations.
4. Is it safe to shower after using an infrared sauna?
Yes, it’s recommended to rinse off with cool water after your session to remove sweat, toxins, and residue on your skin. However, wait a few minutes to let your body cool naturally and avoid rapid temperature changes. Also, make sure you hydrate properly before and after the sauna.
5. How should I prepare for an infrared sauna session?
Drink plenty of water to stay hydrated, avoid eating heavy meals or alcohol beforehand, and wear comfortable clothing. You can also bring a towel, a water bottle, and music or reading material to relax. Before entering the sauna, remove any metal objects or jewelry to avoid burning or interference with the infrared waves.
6. Are there any risks or contraindications for using an infrared sauna?
Yes, some people may not be suitable candidates or need medical clearance before using the sauna, such as pregnant women, children, people with heart conditions, high blood pressure, diabetes, skin disorders, open wounds, or allergies to heat. Also, be cautious if you take medications that affect your blood pressure or heat regulation, such as diuretics, beta-blockers, or antipsychotics. Always consult with your doctor before trying a new wellness practice.