Benefits of Infrared Sauna
An infrared sauna is a type of sauna that uses light to create heat. This type of sauna is thought to have many health benefits, such as improved circulation, relaxation, and detoxification.
In this article, we’ll look at the benefits of an infrared sauna and how long you should stay there to get the most out of it.
Detoxification
Detoxification is one of the significant benefits of infrared sauna therapy. By releasing the body’s toxins and impurities through sweat, your body can easily rid itself of dangerous substances it has absorbed over time. In addition, detoxification has been known to purify and strengthen the immune system, reducing illness and allowing for sustained physical health.
During an infrared sauna session, your body can lose up to seven times more toxins than through regular sweating. In addition, because these toxins are water soluble, they are easy for the body to excrete in sweat rather than traditional bodily discharges like urine or feces. The process is also known as balancing, meaning that your core temperature will rise during a session, which helps eliminate toxins and promote circulation throughout the body’s organs and joints.
A regular infrared sauna session increases energy levels and improves overall health, refreshed skin, accelerated healing, and better sleep.
Relaxation
Infrared sauna technology provides a natural way to relax and reduce stress. Sitting in an infrared sauna increases your body’s core temperature, creating a deep, detoxifying sweat at the cellular level where toxins are naturally released. These toxins are pulled from tissues and organs deep within your body and eliminated through the pores of your skin instead of into your lungs, as traditional saunas do. Infrared sauna therapy also increases circulation and oxygenation by stimulating the circulatory system, which can help a person relax more deeply for improved relaxation benefits.
The heat generated by the infrared sauna will open up the blood vessels in the skin, allowing increased circulation beneath the skin’s surface, working as a natural form of physical exercise as it increases heart rate during exposure. As a plus side benefit from increased circulation, it improves the elasticity of capillary walls. In addition, it lowers overall blood pressure, resulting in enhanced relaxation, which reduces stress levels to bring about a sense of well-being.
Finally, though many consider relaxation to be simply “chilling out,” it is much more than that – it is letting go of the tension that has built up both physically and mentally within the body so that mental clarity can be shown while allowing both mind and body to rest before facing our daily activities with renewed energy levels.
- With infrared heat replenishing energy levels while promoting deeper breath cycles through heated air entering into lungs with high oxygen content without drying out or discomforting from traditional steam-based or hot rock-based practices – relaxation benefits become evident at all levels throughout multiple consecutive exposures vs. just one single session like many other approaches provide when seeking quick relief for stress management goals.
Improved Circulation
Improved circulation is one of an infrared sauna’s most commonly reported benefits. The heat from an infrared sauna dilates your blood vessels, which increases your circulation and helps to bring fresh oxygen and nutrients to your cells. As a result, it can lead to faster healing and recovery, improved overall health, and relief from various conditions such as arthritis, joint pain, muscle aches, inflammation, and even some skin conditions such as psoriasis. Additionally, improved circulation has been associated with increased immunity, increasing the number of virus-fighting white blood cells circulating in the body.
Studies have also shown that regular use of an infrared sauna can reduce high blood pressure by improving circulation — which comes with its health benefits. By stimulating tissue beneath the skin’s surface to increase blood flow, infrared heat provides an efficient way for patients with cardiovascular disease or other circulatory problems to get some artery-opening exercise without strenuous physical activity.
Infrared saunas provide deep tissue penetration with their concentrated heat therapy, which reaches up to 3 inches (5 cm) below the surface of your skin – aiding in improved cell detoxification, which can increase oxygen levels in all tissue for superior circulation capabilities.
How Long to Stay in an Infrared Sauna
Your time in an infrared sauna will depend on your goals and tolerance. If you want to achieve health benefits, the recommended length is between 15 and 45 minutes. Additionally, you may increase the duration if you seek a more intense or prolonged session.
Let’s look further into the details of how long to stay in an infrared sauna:
Short Sessions (10-15 minutes)
For most people, a session in the infrared sauna should last 10-15 minutes. For those who are first starting or those who are ill or elderly, short sessions of 10-15 minutes are ideal. It will help ease into your infrared sauna experience, and your body can become more accustomed to it over time. It’s important not to overexert yourself in the infrared sauna and stop when uncomfortable.
Short sessions of 10-15 minutes can be beneficial for detoxifying the body, reducing stress levels, and calming your mind. After this period, you may experience a feeling of well-being or relaxation and relief from mild aches and pains or stiffness.
It is beneficial to stay in the sauna longer over time if it is something that you’re used to. However, it is important to moderate any longer sessions with breaks outside the sauna, so you don’t become overheated.
Medium Sessions (15-30 minutes)
The recommended time to spend in an infrared sauna is 15-30 minutes, although some users prefer longer sessions. During these medium-length sessions, you will be exposed to the full spectrum of Far Infrared light without becoming overheated. It allows your body to reach steady state heating and reduces the environmental stress of being in a hot environment for too long.
Additionally, a moderate session length allows for regular exposure to the benefits of infrared sauna use, such as detoxification and improved cardiovascular health. Generally, aim for 15-30 minutes per session to reap its maximum benefits while keeping you at a comfortable temperature level.
Long Sessions (30-60 minutes)
Most people can comfortably tolerate a long session in an Infrared Sauna if they’re drinking enough water before, during, and after the session. Generally speaking, the longer the session is, the more detoxification benefits you’ll see.
However, if it’s your first time using an infrared sauna and you aren’t familiar with it, start with shorter sessions to gauge your body’s response. A session can range from 20 minutes up to 60 minutes. In general, 30-minute sessions are recommended for beginners and are suitable for targeting targeted muscle relief for athletes or those needing recovery help from minor injuries or inflammation.
For those who want more pronounced benefits such as detoxification and fat loss, 45-60 minute sessions may be better suited. However, it is essential to note that when doing longer sessions (over 45 minutes), it’s best to have an appropriate recovery strategy like hydration or to supplement with minerals to replenish lost electrolytes and trace minerals while in the sauna.
Safety and Precautions
While infrared saunas are a safe way to relax and detoxify, there are a few safety and precautionary measures to take when using this type of sauna. Some of these include:
- Setting a timer
- Taking frequent breaks
- Making sure the temperature does not exceed 140°F
Remembering that you should not stay for more than 15-20 minutes in an infrared sauna is important, so it’s essential to be aware of this before you begin your session. Let’s go into further detail.
Stay Hydrated
Staying hydrated is an integral part of using an infrared sauna. As with any physical stress, saunas cause the body to lose water quickly. Therefore, the type of sauna, intensity, and duration of the session will all be factored into how much liquid you should consume before and after your session to prevent dehydration and other possible repercussions.
Before entering the sauna, drink at least 8 ounces (metric: 250 milliliters) of water. It helps your body adjust to the sauna’s temperatures and fuels your muscles for the workout. In addition, taking regular breaks throughout your session to step out for a few minutes and sip on cool water will help replenish what you’ve lost during your routine. Most individuals should not spend more than 30 minutes in one session without taking a break to rest, cool down and rehydrate.
When you finish your infrared sauna sessions, it’s highly recommended that you continue drinking adequate amounts of fluids throughout the day. It will help replace electrolytes such as potassium lost through sweat while helping flush toxins from your system. Avoid using caffeine-based beverages or drinks with sugar as these can worsen dehydration symptoms; however, those who need some flavor can add lemon juice or other fruits for flavor without adding sugar or artificial sweeteners.
Monitor your Temperature
Monitoring your temperature to ensure your safety while using an infrared sauna is essential. Everyone’s core body temperature works differently when exposed to heat. In addition, heat intolerance is a common side effect of certain medications, pre-existing health conditions, and age, so take extra caution if you have any of these factors.
It’s important not to stay in the sauna for too long without taking a break. For adults, the recommended time is 15-20 minutes per session, with a maximum of 45 minutes per day. Increase your time gradually if needed, and talk to your doctor or healthcare provider about what heat exposure would be best for you.
Monitoring your temperature can help keep you safe from overheating and dehydration while enjoying an infrared sauna’s many benefits. Be sure to discuss infrared sauna safety with your healthcare professional before beginning a new regimen.
Avoid Overheating
When using an infrared sauna, it is essential to take proper precautions to get the maximum benefit without overexertion or exhaustion. It is crucial to drink plenty of water before, during, and after your session as well as take breaks as needed to regulate your internal temperature. Experts highly recommend that sauna users should not stay in for more than two hours at any one time. You should also keep in mind that the duration and temperature of your session may need to be adjusted according to age and health conditions.
It is important not to increase the temperature setting during or after a session – especially if you feel nausea, lightheadedness, or discomfort. Increasing the temperature setting can cause serious problems such as heat stroke, dehydration, or even death – so it’s essential to take all necessary precautions when using an infrared sauna. In addition, you should speak with your doctor before considering an infrared sauna if you have any medical condition that overheating could exacerbate.
Always listen carefully to your body while in an infrared sauna, and stop the session immediately if overexposure occurs due to dizziness, nausea, or inability to bear the heat. Of course, minor discomforts do not necessarily indicate a serious problem. Still, they are signs that it’s time for a break from the sauna and a slower-paced reentry – those with underlying heart conditions should take extra caution when regulating their body temperatures.
Tips for Getting the Most Out of Your Session
Infrared saunas are a great way to experience the benefits of heat therapy and detox your body. With infrared saunas, you can enjoy the warmth of the heat while still being able to stay comfortable. Of course, the length of time you spend in the sauna depends on what your goals are, but there are a few tips that can help you maximize the effects of your infrared sauna session:
Start with a Low Temperature
When you first enter an infrared sauna, start with a low temperature. It will give your body time to adjust to the heat and help you avoid feeling faint or dizzy. An infrared sauna can reach temperatures up to 150-180 degrees Fahrenheit but typically ranges from 100-130 degrees. If you don’t know what temperature range is right for you, it’s best to begin at the lower end and slowly increase your session temperature until you find one that works for your body.
You may also want to consider the following:
- How long do you plan on spending in the sauna? It typically takes about 10 minutes for your body’s core temperature to rise, so if this is your first session, it’s best not to exceed 20 minutes.
- Once you are comfortable with how long and at what temperature level you can stay, you can extend these times gradually until you reach optimal benefits.
Bring a Book or Music
One of the best ways to get the most out of your infrared sauna session is to prepare yourself by bringing something to occupy your mind. It could be a book to read, music to listen to, or even a podcast you can follow along with. Being mentally engaged during your sauna session can make it much easier to get in the right mindset and deliver the best possible results.
Another benefit of bringing reading material or music is that it helps break up any monotony you may experience in the sauna. It will give you something enjoyable to focus on during your exercise and add some variety, making your time spent more pleasurable.
When people give themselves time for rest, they detoxify their bodies quicker by truly allowing themselves the luxurious “me-time” that their bodies need. Research has shown that calming rhythms can:
- Reduce stress hormones
- Help increase pain threshold limits almost instantly
- Promote anti-inflammatory responses in muscles
- Reduce cortisol levels for a healthier immune system function
- And much more!
Try to Relax and Enjoy the Heat
Relaxing and enjoying the heat is essential when spending time in an infrared sauna. Taking a break from stressful thoughts or other obligations can help you clear your mind and achieve the relaxation benefits of infrared sauna sessions. In addition, infrared saunas encourage the release of damaging stress hormones like cortisol, replacing them with endorphins like serotonin, promoting better sleep, mental clarity, and overall health.
It is also important to stay hydrated during your session to keep yourself from dehydrating or overheating in the sauna. Many experts recommend drinking at least 8 ounces of water before and after your session and drinking small amounts throughout your time in the sauna.
Additionally, if you feel any discomfort like nausea or lightheadedness, taking a break and going outside for fresh air is crucial before continuing.
Frequently Asked Questions
Q: How long should I stay in an infrared sauna?
A: It is recommended to start with 10-15 minute sessions and gradually increase up to 30-40 minutes, depending on your tolerance and the intensity of the sauna.
Q: Can I stay in an infrared sauna for too long?
A: It is possible to overheat and dehydrate if you stay in for too long. Be sure to listen to your body and drink plenty of water before, during, and after your session.
Q: Is staying in an infrared sauna safe if I have a medical condition?
A: It is essential to consult your doctor before using an infrared sauna if you have a medical condition, as the heat may exacerbate some health concerns.
Q: How often should I use an infrared sauna?
A: It is recommended to use an infrared sauna 2-3 times per week for optimal health benefits.
Q: Can I use an infrared sauna if I am pregnant?
A: Using an infrared sauna when pregnant or breastfeeding is not recommended, as the heat can harm the developing fetus or baby.
Q: What should I wear in an infrared sauna?
A: It is best to wear loose, comfortable clothing and bring a towel to sit on. Avoid wearing anything made of synthetic materials or jewelry, as they can react to heat.