Infrared saunas have been studied for a variety of problems, such as cardiovascular disease, diabetes, chronic pain syndromes, and injuries, says Melinda Ring, MD, the executive director of the Osher Center for Integrative Health at Northwestern University in Chicago. Its important to keep in mind that currently, research on infrared therapy is limited and more is needed to explore exactly what benefits it may provide, she explains. Whats more, much of the existing body of literature on the health benefits of sauna bathing is on traditional Finnish saunas and is not specific to infrared therapy. While the studies below speak to infrared sauna bathing specifically, they are, as a whole, based on small groups of people.

Heres a look at what more recent research suggests infrared sauna may be able to do for your health.

Another research review, published in August 2018 in Mayo Clinic Proceedings, explains the potential connection between saunas and heart health. The authors concluded that sauna bathing, including infrared sauna use, may reduce blood pressure, improve blood vessel function, reduce inflammation, and calm the nervous system, among other changes. Whats more, the hearts reaction to sauna bathing may also be akin to walking, something that strengthens the heart and is recommended for people who have heart failure.

Studies on the use of infrared sauna and exercise recovery are not consistent across the board. Other past research found that well-trained runners who performed a simulated trail-running race recovered better and faster when they used cryotherapy (cold therapy) than with far-infrared or no therapy.

Theres no doubt that stepping into an infrared sauna feels good for most people. And for certain groups of people, it may also do more.

A smallpast study looked at mildly depressed people who were treated for 15 minutes once a day for five days in a far-infrared sauna and then told to lie in bed for 30 minutes. Over four weeks they reported fewer physical complaints (such as discomfort and pain thats viewed as mentally distressing), more relaxation, and an improvement in appetite compared with the control group. The authors theorized that thermal therapy is sedating (boosting relaxation) and may have an effect on the nervous system, triggering the chill and calm parasympathetic nervous system. A change in appetite is one symptom of depression, and this study also indicates that infrared sauna use may impact hunger hormones in a positive way.

Another small study, published in September 2020 in the Korean Journal of Family Medicine, concluded that infrared sauna use among 38 obese individuals improved their quality of life (something that other research has shown is lower in folks with a higher BMI). In the study, participants sat in an infrared sauna for 15 minutes and rested in room temp air for 30 minutes twice a day for four consecutive days. After the four days, those taking infrared saunas reported less pain and discomfort, as well as less anxiety and depression.

An infrared sauna is a warm, quiet space with nothing to distract you, which could also potentially be a factor in its therapeutic benefits, in addition to the actual infrared exposure. It can trigger your relaxation response to decrease stress, says Simms. One caveat, says Simms: You wont get this benefit if you go in there and scroll social media or answer emails on your phone. As a review published in April 2018 in Evidence-Based Alternative and Complementary Medicine points out, sauna bathing might release endorphins, strongly support you to stop and practice mindfulness, reduce stress and improve relaxation, and can simply give you a break in your day for self-care thats psychologically beneficial. People come out feeling really energized. An infrared sauna session can be invigorating, says Simms.

A small amount of research has suggested that those with inflammatory conditions, such as rheumatoid arthritis, may benefit from infrared sauna therapy, which has been found to lessen pain and stiffness, concludes the aforementioned review in Evidence-Based Complementary and Alternative Medicine, which looked at the results of four studies specific to rheumatological diseases.

One of these past studies, published in Clinical Rheumatology, concluded that people with rheumatoid arthritis and ankylosing spondylitis who used infrared therapy eight times over a four-week period had less pain, stiffness, and fatigue over the short-term, though these differences were small.

In addition, that same review looked at two randomized controlled trials of people with chronic pain disorders who used infrared therapy. One randomized controlled trial published in the Journal of Alternative and Complementary Medicine found that using the sauna for eight weeks helped people with chronic tension headaches reduce headache intensity by 44 percent. The authors theorized that some of the effect could be from the relaxation response, which may decrease activity of the sympathetic nervous system, responsible for the fight-or-flight response. Another small past trial with 46 participants found that people with a chronic pain disorder had improvements in mood and were more likely to return to work after practicing sauna bathing.

Finally, a pilot study published in Internal Medicine evaluated 10 people with chronic fatigue syndrome who sat in a far-infrared sauna for 15 minutes and then lay in a bed under a blanket for 30 minutes once a day, five days a week for four weeks found that the therapy helped reduce pain after treatment and improved mood. The authors theorized that this therapy may have worked by reducing the oxidative stress that may play a role in symptoms; the warmth was also likely relaxing, contributing to a boost in mood.

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What Is Infrared Sauna Therapy? - Everyday Health