Far Infrared Sauna: Benefits, How It Works, and What to Know Before You Buy
What Is a Far Infrared Sauna?
A far infrared sauna uses light to directly heat your body rather than heating the surrounding air. Far infrared wavelengths penetrate tissue at a deeper level than convection heat, raising core temperature effectively while the ambient air stays comfortable — typically 110–140°F (43–60°C) rather than the 150–195°F (65–90°C) of a traditional sauna.
This makes far infrared the more accessible option for daily home use. Sessions feel gentler, warm-up time is shorter (10–15 minutes versus 30–45 for traditional), and most people find they can sustain longer, more consistent sessions — which is where the cumulative benefit of regular practice comes from. (1,4)
How Does Far Infrared Compare to Traditional Saunas?
Far infrared saunas heat your body directly through infrared light waves, while traditional saunas use convection to heat the air first. This distinction makes infrared saunas more energy-efficient and effective at lower temperatures.
For a deeper dive into the differences, check out our article:
Infrared Sauna vs Regular Sauna: Which Is Better for You?
What Far Infrared Sauna Practice Supports
Scientific studies have explored a wide range of benefits:
Consistent sweat response: Far infrared heat encourages deep, sustained sweating at comfortable temperatures — supporting the conditions your body’s natural elimination systems work within. (3)
Cardiovascular conditioning: Research on regular sauna practice has explored associations between heat exposure frequency and vascular markers — consistent with the broader literature on thermal conditioning. (2)
Post-exercise recovery support: Infrared heat increases circulation to fatigued tissue and supports muscle relaxation after training — a practical benefit for anyone with a consistent exercise practice.
Skin Health: Increased circulation and sweating can help promote clearer, more radiant skin (5).
Relaxation & Sleep: Far infrared exposure supports parasympathetic nervous system activation, promoting deep relaxation and better sleep quality (6).
For more on this, read:
8 Incredible Infrared Sauna Benefits for Your Health
Who Should Consider a Far Infrared Sauna?
Far infrared saunas are ideal for:
People who want to support muscle recovery and build a consistent post-exercise ritual
Fitness enthusiasts looking to speed recovery
Anyone who finds traditional sauna heat too intense and wants a more accessible daily practice
Individuals with limited heat tolerance
Curious about session lengths?
How Long Should You Stay in a Sauna? A Complete Guide
How to Choose the Right Far Infrared Sauna
When selecting a far infrared sauna, consider:
Low EMF levels: Prioritize brands that offer certified low-EMF or zero-EMF models.
Construction materials: Look for FSC-certified wood and chemical-free glues. Read more about safe glues here.
Heater type: Carbon and ceramic heaters both offer efficient heating. Full-spectrum models include far, mid, and near-infrared waves.
Size & installation: Ensure it fits your space and lifestyle needs (indoor vs. outdoor, 1-person vs. 3-person, etc.).
Not Sure Which Sauna Is Right for You?
Our Sauna Buyer’s Guide will walk you through everything—from budget to materials to heater types—so you can make a confident, informed decision.
Is a Far Infrared Sauna Safe?
Generally, yes, especially when used as directed. Infrared saunas are considered safe for most people, with minimal risk of dehydration or overheating compared to traditional saunas. Always stay hydrated, and if you have any active health concerns, check with your healthcare provider before starting a regular sauna practice.
For sick days, check this guide:
Sauna When Sick – Should You Use One?
Tips for Getting the Most Out of Your Sessions
Start with 15–20 minute sessions, 3–4x a week
Drink plenty of water before and after
Use towels to absorb sweat and prevent moisture buildup on benches
Try incorporating meditation or red light therapy while inside
If you’re focused on skin health and recovery, check out:
Red Light Therapy Sauna: Benefits for Skin, Recovery & Wellness
Frequently Asked Questions About Far Infrared Saunas
What is the difference between far infrared and full spectrum infrared saunas?
Far infrared saunas emit only far infrared wavelengths (typically 5–15 microns), which penetrate deepest into tissue and produce the most heat at the skin level. Full spectrum saunas add near-infrared and mid-infrared wavelengths to the mix. Near-infrared sits closer to visible light and is associated with cellular energy effects studied in photobiomodulation research. Full spectrum provides a broader range of wavelengths in one session; far infrared focuses on heat penetration specifically.
What temperature should a far infrared sauna be?
Most far infrared saunas operate effectively between 110–140°F (43–60°C). Beginners typically start at 110–120°F and work up as heat tolerance builds. The lower temperature range compared to traditional saunas (150–195°F) is one of far infrared’s practical advantages for daily home use.
How long should you stay in a far infrared sauna?
20–40 minutes is the standard range for most experienced users. Beginners should start with 15–20 minutes and increase gradually over 2–4 weeks. The lower ambient temperature of far infrared makes longer sessions more tolerable than traditional heat, which is one reason it suits consistent daily practice.
Is far infrared sauna better than traditional sauna?
Neither is objectively better — they work through different mechanisms. Far infrared heats tissue directly at lower ambient temperatures, making it more comfortable for daily home use and accessible to people who find traditional heat overwhelming. Traditional saunas produce a more intense heat experience and suit users who prefer that. For most home users, far infrared’s practicality is the deciding factor.
Disclaimer
At Body Wellness Club, we’re committed to providing science-backed insights and clean wellness tools to support your journey toward better health. Our content is intended for informational and educational purposes only and is not a substitute for personalized medical advice, diagnosis, or treatment.
Please consult with a licensed healthcare provider before making any decisions related to your health, supplements, or treatment plans. If you are experiencing a medical condition or emergency, seek professional care immediately.
Body Wellness Club and its contributors are not liable for any outcomes resulting from the use—or misuse—of information on this site. While we aim to keep all content accurate and up to date, we cannot guarantee it is free of errors or omissions.
Your wellness is personal. Make choices that reflect what’s right for you.
Sources
Mayo Clinic. Infrared Sauna: What is it? https://www.mayoclinic.org
Beever R. Far-infrared saunas for treatment of cardiovascular risk factors. Can Fam Physician. 2009;55(7):691–6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2718593/
Masuda A, Kihara T, Fukudome T, et al. Repeated thermal therapy improves vascular endothelial function in patients with coronary risk factors. J Am Coll Cardiol. 2004;44(7):1328–32. https://doi.org/10.1016/j.jacc.2004.06.058
Hannuksela ML, Ellahham S. Benefits and risks of sauna bathing. Am J Med. 2001;110(2):118–26. https://doi.org/10.1016/S0002-9343(00)00671-9
- Lee JH, Roh MR, Lee KH. Effects of infrared radiation on skin photo-aging and pigmentation. Yonsei Med J. 2006;47(4):485–490. https://pubmed.ncbi.nlm.nih.gov/16941737/
Laukkanen JA, Laukkanen T, Kunutsor SK. Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence. Mayo Clin Proc. 2018;93(8):1111–1121. https://doi.org/10.1016/j.mayocp.2018.04.008
Still Comparing Sauna Options?
Download our detailed Sauna Buyer’s Guide to explore the best infrared options on the market, compare features, and learn what to avoid.
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