Finding ways to relax after a long day working or competing in stressful activities doesn’t have to be difficult.  

A sauna has many health benefits. It also creates a calm and cozy atmosphere that relieves you of all your stress. It’s typically a room heated up to about 70 to 100 degrees Celsius (between 158 and 212 degrees Fahrenheit). There are different saunas, including electric, wood infrared, and steam rooms. The wood sauna has always been the traditional set-up for the room. However, most people are moving away from the traditional method. With technological advancements, we can discover the top benefits of infrared sauna

Traditional saunas heat up the air. However, infrared saunas do not do this. Rather, they use infrared lamps, which operate using the principles of electromagnetic radiation, to heat up your body. It’s a more direct approach than traditional saunas.

How To Use An Infrared Sauna

Infrared sauna is made to provide comfort and relaxation. And to begin with, below are the things to consider before using an Infrared Sauna:

Stay Hydrated

 It’s essential to drink water before a session to prevent dehydration. You can also carry along a bottle or glass of water with you.

Select The Temperature

For most infrared saunas, the average temperature is between 37°C and 65˚C. Beginners often start at the lower temperature range, while experienced users opt for much higher temperatures. Using a sauna for the first time? Then you should start at 37˚C. Stay at this temperature range for your first few sessions. Only increase the temperature when you have become used to the lower temperatures. Make sure not to exceed 65˚C. It’s important not to set the sauna to a high temperature as that would cause damage to the body. 

Time Duration

Beginner users are advised to start with short sessions (often between 10 to 15 minutes). You can increase the timing of your sessions as you become more familiar with the sauna. However, make sure your longest sessions stay within the acceptable range of 20 to 30 minutes. Most infrared saunas are fitted with a timer; make sure to use it. Ensure you don’t expose yourself too long and end up dehydrated or exhausted.


There are different clothing options, as some people choose to wear towels or bathing suits. However, the more traditional way to enjoy a sauna is in your birthday suit.


There are a few things to do while in a sauna. These include reading, listening to music, meditation, or inviting a friend in for a quick conversation. However, you are cautioned not to sleep off as you might spend longer than the required time.  

The Benefits Of An Infrared Sauna

An infrared sauna can provide many benefits for the body, making you want to try using it for your relaxation. The following are the said benefits of an Infrared sauna, read on:

Improved Blood Circulation

When you sit in a sauna, there is an increase in your heart rate. The blood vessels also widen. It helps blood flow better. Research has also shown that people who sit in saunas are less likely to suffer from cardiovascular failure than people who don’t sit in saunas. Increased blood circulation helps to relieve muscle aches, improve joint movement, and ease arthritis pain.    

Reducing Stress Levels

The heat in saunas helps improve blood circulation, which in turn promotes the relaxation of body muscles. This can improve feelings of well-being. Staying in a sauna can trigger the release of endorphins, also known as ‘feel-good hormones’ because they help relieve your body’s stress. It can also decrease the level of cortisol, which is the hormone released in response to stress.  

Relief For Sore Muscles

It’s particularly important to people who partake in demanding activities like athletes. Sitting in a sauna would help reduce the pain of sore muscles and help the athlete get back into a better shape much more quickly. An infrared sauna also gives the option of targeting specific body parts, which isn’t easily done in a traditional sauna.

Better Sleep 

Due to the relaxing nature of the sauna, your sleep pattern will improve, and you will sleep more soundly and much better. It would lead to a general improvement in mood and quality of life.   


Asthma patients could find that using a sauna will relieve some or all of their symptoms. A sauna may help open airways, loosen phlegm, and reduce stress.

Things To Know Before Trying An Infrared Sauna

Even though the infrared sauna has a lot of benefits, certain things must be noted to prevent any detrimental effects on the body. You should know a few things before trying your first sauna.

  • Prevent drinking alcohol if you’re planning to use an infrared sauna. It will cause dehydration.
  • If you feel you have a fever, you should wait till you feel better before using it.
  • Infrared saunas are known to cause intense bouts of sweating. You may feel dizzy if you stand up too quickly after using one. To prevent this, stand up slowly, leave the sauna, and sit in a comfortable position and area. Make sure to drink water after your sauna sessions, and wait for your body temperature to be back to normal before you do anything else.
  • In more severe cases, people exhibit signs of overheating (exhaustion and heat stroke) and/or dehydration. If you have heart disease, check with your doctor if the sauna is an option.


The people who use the sauna at your local gym look well-rested and relaxed, right? You cannot sweat all your stress away at once; however, using a sauna can help you relax a lot. Saunas can provide many health benefits, and it’s an activity that more people should consider trying out. Anytime you want an escape from the world or a moment of peace, a sauna would be the place to be.  

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