What is an Infrared Sauna?
Wes McMahonBy Wes McMahon, Founder, Sun Valley Saunas. Updated October 2026. Prices checked on sunvalleysaunas.com in October 2026.
THE SHORT ANSWER
An infrared sauna is a wood cabin with infrared heater panels that warm your body directly with infrared light instead of heating the air first. Because the heat reaches you as radiant energy, you sweat at air temperatures of about 120 to 150°F, and up to 170°F on some full spectrum models, compared with 160 to 195°F in a traditional sauna. Most infrared sessions run 15 to 30 minutes, and most indoor 2-person infrared saunas plug into a standard or dedicated 120-volt outlet.
Below: how the heaters work, the three types of infrared heat, which benefits have real research behind them, who should be careful, and what owning one at home involves.
How Does an Infrared Sauna Work?
Every warm object gives off infrared energy. You feel it standing in sunlight on a cold day, or next to a hot wood stove. Similarly, an infrared sauna uses infrared heating panels in the walls of a sauna, behind your back and calves, and often under the bench, to radiate heat to your skin, which warms you from the outside in. The air in the sauna gets hot too, but it never gets as hot as a traditional sauna, which is why many people find an infrared sauna easier to sit in for longer.
The heaters come in three common forms:
- Carbon panels. Large, thin panels that run at a relatively low surface temperature and spread far infrared heat evenly. Most indoor cabins we sell use them.
- Ceramic heaters. Smaller rods or plates that run hotter and feel more concentrated. Less common in newer cabins.
- Full spectrum systems. Carbon far infrared panels plus heaters that also emit near and mid infrared, such as halogen-style emitters or Finnmark's Spectrum Plus heaters, so the cabin covers near, mid and far wavelengths.
Near, Mid and Far Infrared: What Is the Difference?
Infrared is a band of wavelengths just longer than visible red light. Saunas split it into three ranges. The shorter the wavelength, the deeper it reaches into skin.
| Type | Wavelength | How far it reaches | Common heater | What it feels like |
|---|---|---|---|---|
| Near infrared | About 0.7 to 1.4 microns | Deepest: a few millimeters into skin | Incandescent or halogen-style emitters | A gentle glow on the skin; often paired with red light |
| Mid infrared | About 1.4 to 3 microns | The outer layers of skin | Ceramic and higher-temperature elements | Stronger, more direct warmth |
| Far infrared | About 3 microns and longer | The outermost layer of skin; your blood flow carries the heat inward | Carbon panels | Even, all-over warmth; the classic infrared sauna feel |
Far infrared does most of the heating in almost every infrared sauna, because it is what warms your body enough to sweat. Near infrared emitters add a small amount of heat and are mostly there for people who want red and near infrared light in the same session. One thing to watch: some cabins add red LED panels and call them "red light therapy." LEDs produce light, not meaningful heat, so they don't change how hot the sauna gets.
Browse far infrared saunas, full spectrum infrared saunas or saunas with red light therapy, or see our picks for the best full spectrum infrared saunas.
What Is Infrared Sauna Therapy?
Infrared sauna therapy simply means using an infrared sauna on a regular schedule for a health or recovery goal. There is no single standard protocol, but most routines look like this:
| Typical range | |
|---|---|
| Temperature | 120 to 140°F. Most indoor cabins top out at 140 to 145°F. Full spectrum models such as the Finnmark FD-2 (indoor) and the Sun Home Luminar 5 (outdoor) reach 170°F, though it can take about an hour to get there. |
| Session length | 10 to 15 minutes to start, building to 20 to 30 minutes |
| Warm-up before you get in | 15 to 30 minutes for most indoor cabins |
| Frequency | 3 to 7 times a week; many owners use theirs daily |
| Afterward | Cool down gradually and drink water |
The most-studied clinical version is Waon therapy, developed in Japan for patients with heart failure: about 15 minutes in a far infrared sauna at 140°F (60°C), followed by 30 minutes resting wrapped in a blanket. You don't need a clinic to use a sauna, but if you are using one to manage a medical condition, work out the routine with your doctor.
Infrared Sauna Benefits: What the Research Supports
Much of the strongest sauna research comes from long-term studies of traditional Finnish saunas, not infrared. Infrared-specific studies exist, but most are small. Here is how the evidence stacks up for the benefits people ask about most.
| Benefit | Evidence | What the research shows |
|---|---|---|
| Relaxation and stress relief | Good | Heat lowers stress hormones and most users report feeling calmer. Consistent across studies, though many rely on self-reported results. |
| Muscle soreness and recovery | Moderate | Small studies of far infrared sauna after exercise show faster recovery and less soreness. Results vary by study. |
| Heart and blood vessels | Moderate | Strong long-term data for traditional sauna. For infrared, small trials of Waon therapy show improved symptoms and blood vessel function in heart failure patients. |
| Blood pressure | Moderate | Regular sauna use is linked to lower blood pressure, mostly in traditional sauna studies. |
| Joint pain and stiffness | Limited | Small trials in people with rheumatoid arthritis and ankylosing spondylitis found short-term relief with no adverse effects. |
| Sleep | Limited | Commonly reported by users; little controlled research. |
| Skin | Limited | Some studies of near infrared light on skin, but few test it inside a sauna. |
| Detox | Not supported | Sweat removes only trace amounts of metals and chemicals. Your liver and kidneys do the real work. |
| Weight loss | Not supported | Most weight lost in a session is water, which comes back when you drink. See does sauna use burn calories? |
The short version: an infrared sauna is a good tool for relaxation and recovery, and a promising one for heart health. It is not a detox or weight-loss treatment, whatever the marketing says.
Wondering whether the two types differ? Our guide to infrared vs traditional saunas compares them side by side.
Infrared vs Traditional Sauna at a Glance
| Infrared sauna | Traditional sauna | |
|---|---|---|
| How it heats | Infrared panels warm your body directly | A heater warms the air and stones |
| Air temperature | About 120 to 170°F, depending on the model | About 160 to 195°F |
| Steam | No | Yes, pour water on the stones |
| Warm-up | 15 to 30 minutes | 30 to 60 minutes |
| Electrical (indoor) | Usually 120V, plug-in or dedicated 20A | Usually a dedicated 240V circuit |
| Entry price at Sun Valley Saunas | From about $2,100 | From about $3,500 with the heater |
Shop infrared saunas or traditional saunas.
Are Infrared Saunas Safe?
For healthy adults, yes, when used sensibly. The lower air temperature makes infrared easier to tolerate than a traditional sauna, but the main risks are the same: dehydration, overheating, and lightheadedness when you stand up.
Talk to your doctor before using any sauna if you:
- Are pregnant
- Have a heart condition, low blood pressure, or have recently had a heart attack
- Take medications that affect blood pressure, heart rate or sweating
- Have a condition that affects your ability to sense heat or sweat
- Are trying to conceive: regular heat exposure can temporarily lower sperm counts
Skip alcohol before and during a session, stay hydrated, and get out if you feel dizzy or nauseated. Children should only use a sauna with an adult, for short sessions at lower temperatures.
What About EMF?
EMF (electromagnetic field) comes from the wiring and heaters in any electric appliance, and many shoppers want it as low as possible in a cabin they sit in every day. Infrared sauna makers rate their heaters in their own terms, and the numbers depend on where and how they are measured. For example, Dynamic Saunas rates its standard low-EMF line at 5 to 10 milligauss and its Elite line at 3 to 5. Golden Designs describes its carbon heaters as near-zero EMF. Sun Home publishes third-party readings of 0.3 to 0.9 milligauss at a 3-foot seating distance.
When you compare brands, ask for the reading at the seating position and the distance it was measured from. Our guide to EMF and infrared saunas goes deeper, or browse low EMF infrared saunas.
Owning an Infrared Sauna at Home
Three things decide which infrared sauna fits your home: where it goes, what your electrical can handle, and your budget.
| Example | Placement | Electrical | Price |
|---|---|---|---|
| Dynamic Versailles 2-Person | Indoor | Standard 120V, 15A outlet | $2,099 |
| Maxxus Seattle 2-Person | Indoor | Dedicated 120V, 15A | $2,299 |
| Dynamic Bellagio 3-Person | Indoor | Dedicated 120V, 20A | $2,699 |
| SunRay Cayenne 4-Person | Outdoor | 220V, 30A, hardwired | $4,290 |
| Golden Designs Reserve 3-Person | Indoor, full spectrum | Dedicated 120V, 20A | $4,999 |
| Finnmark FD-2 | Indoor, full spectrum | Standard 120V, 15A outlet | $5,995 |
| Finnmark FD-7 Barrel | Outdoor, full spectrum | Standard 120V, 15A outlet | $9,495 |
Sale prices on sunvalleysaunas.com in October 2026. Prices change often; the product page shows the current price.
- Running cost. A 2-person indoor cabin draws roughly 1,400 to 2,400 watts. Counting warm-up, a session uses about 1 to 2.5 kWh, or roughly 20 to 40 cents at average U.S. electricity rates.
- Space. Most 2-person indoor cabins fit a footprint of about 4 by 3.5 feet with a 6.5-foot ceiling. Check the clearance the manual calls for around the cabin.
- Assembly. Indoor cabins arrive as panels that clip or bolt together; two people can usually assemble one in an hour or two.
For full cost breakdowns, see how much a home sauna costs. For our top picks, see the best home saunas and the best outdoor saunas, or browse outdoor infrared saunas.
Frequently Asked Questions
What are the downsides of infrared saunas?
The air stays cooler than a traditional sauna, so there is no steam and no intense heat, which some sauna lovers miss. The research behind infrared is thinner than for traditional saunas, and many health claims in marketing, like detox, are not supported. Cabins also vary widely in heater coverage and EMF ratings, so compare specs before you buy.
Do you wear clothes in an infrared sauna?
At home, most people wear a swimsuit, light shorts or nothing at all, and sit on a towel. Infrared heat needs to reach your skin, so less clothing works better. Skip jewelry and anything synthetic that traps heat.
How long should you sit in an infrared sauna?
Start with 10 to 15 minutes at 120 to 130°F. Once you are used to it, 20 to 30 minutes is a common session. Get out sooner if you feel dizzy, and drink water afterward. For more detail, see how long to stay in a sauna.
Can you use an infrared sauna every day?
Yes, most healthy adults can use an infrared sauna daily with sessions of 20 to 30 minutes and good hydration. If you have a heart condition, are pregnant or take medications that affect blood pressure, check with your doctor first.
Are infrared saunas good for you?
For most people, yes. The best evidence supports relaxation, muscle recovery and heart health, though much of the strongest data comes from traditional sauna studies. Claims about detox and weight loss are not supported.
The Bottom Line
An infrared sauna warms your body directly with infrared panels, so you get a full sweat at 120 to 170°F instead of the 160 to 195°F of a traditional sauna. It is easy to install, inexpensive to run, and well suited to daily relaxation and recovery. Choose far infrared for the classic experience, full spectrum if you also want near infrared light, and check the electrical requirement before you order. Questions? Call or text us at 1-855-963-5665.
Sources
- Mayo Clinic: Do infrared saunas have any health benefits?
- Cleveland Clinic: Infrared Saunas: What They Do and 6 Health Benefits
- Hussain and Cohen, Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review (2018)
- Laukkanen et al., Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence (2018)
- Harvard Health Publishing: Saunas and Your Health
- Johns Hopkins Medicine: 8 Health Benefits of a Sauna
Author's Note: Updated October 2026. Added a short answer, corrected the near, mid and far infrared comparison and temperature ranges, added a section on infrared sauna therapy, graded each health benefit by the strength of its evidence, updated the EMF section with manufacturer ratings, and replaced the generic buying sections with real models, electrical requirements and prices.
Wes McMahon, is the founder of Sun Valley Saunas and a seasoned ski town sauna enthusiast. In early 2021, Wes transitioned from being an attorney and sauna aficionado in Sun Valley, Idaho, to founding Sun Valley Saunas. His deep appreciation for the Finnish sauna tradition has helped him understand and select high-quality, hand-built saunas for customers throughout North America. Got questions? Get in touch by calling 1-855-963-5665 or info@sunvalleysaunas.com
Important: The information in our articles is for general educational purposes only and is not a substitute for professional medical advice. Consult your healthcare provider before using a sauna, especially if you are pregnant or have a medical condition.