Infrared saunas make use of more intense wavelengths of light in order to create radiant heat which you absorb. Research suggests that this helps heal our body, by stimulating ATP and decreasing inflammation.
In this article I’ll explain all you must know about infrared sauna’s advantages. I’ll also go over the history of the sauna, contrast it with regular saunas, and address some frequently asked questions.
the History Of Saunas
The first sauna was built by the Nomads in Finland more than 10,000 years long ago. The saunas were not as sophisticated like the ones we enjoy in the present. It was essentially an excavation into the ground, filled with hot rocks and hot water.
Nomads would sit in this hole for hours, trying to escape the frigid Finnish winters.
In the time of the iron age, around, saunas were transformed into independent buildings. The inhabitants would build a fire in these huts, with hot rocks that were roasted over and, when it got hot enough, they would throw water on the flame.
This created steam, which kept their bodies warm. The people would take turns in the sauna, and then plunge into cold rivers to cool down immediately following.
You can discover these old-fashioned types of saunas. However, the most sought-after are:
- Electrical saunas
- Infrared saunas
If you think about saunas, you’re likely to think of the type that is electrical. Electric saunas warm the surrounding air to temperatures of 150-180 degrees Fahrenheit. This increases your body’s core temperature and your heart rate.
Infrared saunas are a unique experience. They don’t heat the air; instead, they actually is heating your body, meaning the temperature of the air doesn’t need become as high. Longer wavelengths of light get into your skin up to 2 inches, and act on mitochondria within your cells.
This improves adenosine triphosphate ATP production, while decreasing inflammation.
We’ll now look at the major differences between traditional and infrared saunas.
Infrared Saunas Vs. Traditional Saunas
Infrared saunas have infrared lights that warm your body. The light penetrates the skin. This increases your body’s core temperature as well as heart rate. It also creates a slight heat stress on your body, pushing it to grow stronger.
This is ideal for those who don’t want to endure the extreme heat that is typical of saunas. Because infrared light warms you body and skin, temperature is significantly lower, generally between 120 and 140 degrees Fahrenheit.
In a traditional sauna, you’ll find a stove that is able to heat the air surrounding you. This is a non-practical alternative for those who are who is sensitive to heat since the temperature in the sauna needs to reach 150 degrees Fahrenheit in order to offer health benefits.
What are the benefits of Infrared Saunas?
Here are 11 real benefits to health from infrared saunas:
- Sleep better
- Weight loss
- Joint pain relief
- Relaxation
- Blood circulation is boosted
- Detoxification
- Clear skin
- Improved immunity
- Better lung function
- Better cardiovascular health
Improved Sleep
The biggest benefit I gained from the use of infrared saunas was my sleeping quality was improved. I can fall asleep in a matter of minutes and wake up prior to an alarm. When I wake up in the morning, I feel more alert and don’t need coffee right away after getting up.
If you’re having trouble to sleep at night or awake feeling tired you should consider a session on an infrared sauna 2 to three times a week. You’ll notice a significant improvement in the quality of your sleep.
Numerous studies back this assertion. A 2012 research paper demonstrates long wavelengths of sunlight get into the body and increase the production of melatonin. Melatonin is a sleep hormone and, when it is increased the body can repair itself faster.
Sleeping better can positively impact all aspects of life:
- Physical performance
- Mental Sharpness
- Immunity
- Recovery from injury
- Better heart health
However, I’d recommend not going to an infrared sauna immediately prior to bedtime because it warms your body to up at 140°F. This makes it more difficult to sleep.
Instead, you should sit in the sauna for three to four hours prior to going to bed. This helps increase the melatonin level and allows your body to relax.
Weight Loss
Infrared saunas alter the way you process energy, build muscle , and reduce fat.
The study that was published in The Journal of Athletic Training looked at healthy adults who were 25 years old. They wanted to know what changes would occur to their cardiovascular and hormonal system following infrared sauna therapy.
The subjects were then placed in a sauna temperature of 160°F for 30 minutes each second day. Researchers assessed their blood tests following each session. They discovered that the body’s core temperature rose to 33°F, which boosted the mobilization of fatty acids as well as lipolysis.
The result is the loss of fat.
They also observed the increase of heart rate of 23 beats per min, which can also help your body reduce fat.
If you’re struggling with an unending weight loss plateau look into an infrared sauna for two or three times a week. After a couple of weeks, you’ll find that losing weight is easier to manage.
However, it’s crucial to supplement this infrared sauna use by a keto-friendly diet that lowers inflammation and blood sugar levels and insulin levels.
Joint Pain Relief
The cartilage between joints, which acts as cushions wears away as we age. This can cause joint discomfort. However, research has shown that the infrared sauna for a short amount of time every day could provide long-term pain relief.
More than 50% of patients who suffer from joint pains such as Rheumatoid Arthritis can relieve symptoms through the sauna.
A different study from 2019 found that taking a sauna daily for 15 minutes increased lower back pain for participants by more than 70.
The main reason for the benefits of joint pain relief is the reduction in inflammation. When you are exposed regularly to extreme temperatures the body stimulates local circulation of blood. This stimulates the white blood cells migrate to tissues that are swollen.
Relaxation
After completing the infrared sauna the initial thing you’ll feel is more relaxed. This is due to the fact that infrared therapy dilates blood vessels, which improves the flow of blood.
Stress can be linked to chronic illnesses such as heart disease, blood pressure , and stroke. If you spend a few minutes of your day to relax in the sauna, you’ll reduce your chance of suffering from these issues.
If you’re struggling with depression and anxiety, research studies have shown that infrared sauna therapy can help you relax and clear your mind.
In a four-week research researchers administered participants the infrared sauna treatment. After four weeks had been completed, the majority of participants reported better moods.
Increased Circulation
If you’re in saunas the muscles begin to heat up and blood flow rises in a way that mirrors the benefits of steady state cardio. This improved blood flow helps to manage and eases the burden of chronic health issues such as:
- Blood pressure
- Psoriasis
- Alzheimer’s disease
- Musculoskeletal injuries
- Diabetes
When blood circulation improves and the speed at which the blood moves is also increased, which lowers blood pressure. This lowers the risk of suffering from heart disease as your heart won’t need be working as much.
Detoxification
Our bodies are constantly assaulted by stressors. Even if you’re leading an active and healthy life and breathing clean air, the air you take in, the water you drink and the food you consume are still contaminated with chemicals.
A steam sauna will help you rid toxins that are stored within your body’s fat cells. This helps lessen inflammation, which can lead to more energy, better sleep, and clearer skin.
Clean Skin
If you expose yourself to longer wavelengths of light such as infrared light, your body’s metabolism increases.
collagen
and the production of elastin. The reason for this is that infrared saunas penetrate your skin, boosting the production of ATP, and providing your cells with the energy required to perform to their best.
This can help treat and manage diverse skin conditions such as:
- Acne
- Rosacea
- Psoriasis
- Wrinkles
- Dark circles
Infrared saunas can also increase the flow of blood to your skin face. The skin looks more radiant, and also makes it easier to eliminate acne marks.
Improved Immunity
Another benefit of being inside an infrared sauna is more robust immune system. A number of studies suggest that saunas with infrared technology reduce the risk of contracting common flu, cold and more serious conditions such as pneumonia.
This is because the temperatures create an artificial fever, which boosts the immune system.
In the course of this artificial fever the bone marrow and the thymus release more white blood cells, which combat harmful pathogens. In this way, it’s much easier for your body combat illness.
Lung Health
The exposure to smoke from cigarettes is the main cause of lung cancer. The smoke causes inflammation in the lungs, which increases the risk of sustaining lung injuries.
The most effective way to deal with the problem is to quit smoking. However, you can improve your recovery by taking a sauna infrared for a short time, every two to three days per week. Near-infrared light therapy could be beneficial as it penetrates deeply into the lung, causing cells to increase ATP.
This increases the flow of blood to tissues that are damaged which speeds up healing and decreasing chronic inflammation. So if you’re experiencing lung conditions or want to stop smoking, try the benefits of an infrared sauna.
Cardiovascular Health
To comprehend how saunas can benefit our heart, it is important to be aware of the benefits of the importance of exercise.
If you exercise it puts your heart in a state of stress as your muscles require more oxygen. This causes heat, which boosts the flow of blood and heart breathing rate. Additionally, your body will increase sweat production. The stress is known as Hormesis. It’s beneficial because your body adjusts and then comes back more robust.
A sauna that is infrared provides the same positive stress. Your heart is forced to fight it and becomes stronger, which improves the health of your heart.
How Do I How Long To Sit in an Infrared Sauna?
The majority of studies that demonstrated infrared sauna benefits involved participants sitting in a sauna for up or 30 minutes. If you’re a novice to the practice of infrared saunas Begin with 20 minutes of sessions. This is a way to ensure that you reap the benefits of health, and you won’t need to go through the sauna treatments that are infrared.
However, if you’re sensitive the heat, you may want to begin with five or 10 minute sessions. Do what’s your most comfortable, and it’ll let you stick to it for the long haul.
If your body has become immune to heat stress, you can increase your time for the session to five minutes, until your body is comfortable the 30-minute sessions.
The Finnish word sauna is relaxation. Therefore, infrared sauna sessions ought to be relaxing. If you’re not comfortable and you start counting down the timer take a break from the sauna.
Is it safe to Utilize An Infrared Sauna Each Day?
There’s no research to prove that daily use of an infrared sauna can cause long-term health issues. Therefore, if you’re not in any way sensitive to heat, then feel free to enjoy your infrared sauna daily.
However, when you’re just beginning your body isn’t resistant, so start slowly. A couple of weekly sessions can help build your body’s tolerance to heat and will provide health benefits. Once you’re at a point where you’re comfortable increase the amount of sessions.
I enjoy going to the sauna after a tiring day at work, as it allows me to unwind. When I stop my sauna sessions for a period of two or three days, I feel my sleep quality decreases.
It is essential to play with duration and frequency to discover what works best for you. Some individuals respond best to sessions every day, while others would rather sit in the sauna at least twice per week.
Who Can Benefit from the Infrared Saunas?
Infrared saunas may benefit the lives of
- Athletes
- Sleep problems in people who suffer from it.
- Anyone who has acne
Athletes
Since infrared light penetrates deeper into your skin than the shorter wavelengths, it’s great for athletes. The light penetrates joints and bones and speeds up your recuperation.
Infrared light also stimulates the production of ATP through its effect on mitochondria inside your cells. ATP is a molecule that transports energy and the greater amount of ATP your body is able to utilize and feel better, the better. This is particularly beneficial for those recovering from delayed-onset muscle soreness , also known as DOMS.
If you’re playing a sport or getting ready for a tough workout, relax in the sauna’s infrared rays for a couple of minutes. It calms your body and the rapid increase in ATP improves your performance. It can be used in conjunction with exercise to diminish any effects caused by DOMS.
Individuals with Sleep Problems
Infrared saunas enhanced my sleep quality , which in turn positively impacted every aspect in my existence. This includes:
- Work
- Exercise
- Focus
- Productivity
I’m not sleeping more often because the quality of my sleeping is much better. This is why infrared sauna therapy is perfect for people struggling with sleep issues.
However, it’s essential not to depend on your infrared sauna for trying to improve your sleep. The first step is to implement positive sleep habits such as:
- Averting blue light for just a few hours prior to going to bed
- Drinking your last cup coffee around 2PM
- Cooling your body and the room to cool down before going to going to bed
- In a dark and dark room
Once you’ve integrated these habits into your daily routine, you can use the infrared sauna for supplement to boost the production of melatonin.
Anyone with Acne
If you’re in an infrared sauna, you begin sweating, which reduces the oiliness on the skin and helps in controlling your pH levels. This helps to control and free of breakouts.
However, the infrared light saunas emit has another advantage. It boosts the total amount of insoluble
collagen
on your skin and in the in the structures of your skin.
collagen
properly.
Be sure to read our comprehensive guide on the top Red light therapy devices that are available!
Final Thoughts on the Health benefits of Infrared Saunas
Humans have used saunas for more than 10,000 years. Recent studies have shown it provides many health benefits including improved sleep and heart health, as well as blood circulation and skin.
Infrared saunas are superior because they use infrared energy to heat your body’s interior and doesn’t require you to bear the heat. Infrared saunas are one of the most effective products you can purchase, as it’s increasing all aspects of your life.
