.png)
Discover the health benefits of saunas, including infrared saunas, traditional dry saunas and more. Learn the differences between an infrared sauna and a traditional sauna. Including which one you should make your home sauna.
Medical Disclaimer: While we do our best to provide you researched-backed information, our articles are just that: informational. Our team consists of members passionate about fitness and wellness, but no doctors at this time. Therefore this article can not and should not be considered medical advice, and we cannot be a judge of whether or not the outlined strategies are the best choice for you. Consult a healthcare provider before adding supplements to your daily routine.
Introduction to Saunas
When it comes to holistic wellness, the benefits of saunas are undeniable. Whether you’re looking to reduce stress, improve cardiovascular health, or release muscular tension, saunas offer an array of benefits. In recent years, infrared saunas have gained popularity because of their unique ability to deliver heat directly to your body. This provides a more gentle but still effective experience. Let's explore the world of saunas, the benefits they offer, and how to choose the best infrared sauna or traditional dry sauna for your needs.
Content
Health Benefits of Saunas
Spending time in a sauna can do wonders for your health. Whether you choose a dry sauna, an infrared sauna, or any other alternative, consistent sauna use has been linked to a variety of health benefits.
Reduced Stress
Studies have shown that regular sauna use can help alleviate symptoms of stress and anxiety. The heat induces relaxation, which could be linked to better sleep and mental clarity. Sauna time is also usually meditative giving you the chance to reflect in an innately relaxed state.
Improved Cardiovascular Health
The heat from a sauna can elevate your heart rate and mimic the effects of mild exercise, which is proven to improve heart health and reduce blood pressure. While you don't gain the strength or endurance benefits of consistent exercise, a sauna can help increase anti-inflammatory agents traditionally associated with exercise.
Soothes Sore Muscles
After an intense workout, a sauna can be an excellent way to help your muscles relax and recover. During or after a session in the sauna is one of the best times to stretch and increase your flexibility. Research has found that both dry and infrared saunas can increase blood flow to muscles, reduce spasms, and even improve chronic pain conditions like arthritis.
Supports Skin Health
Saunas may have a positive effect on skin health and appearance. Regular sauna use has been shown to help manage flare-ups in individuals with psoriasis by improving circulation and reducing inflammation in effected areas.
Other Benefits
Additionally, saunas may help improve lung function, the efficacy of your immune system, and lower the risk of cognitive decline, though more research is needed in these areas. Overall, the health benefits of regular sauna use are clearly beneficial when performed correctly.
Traditional Sauna vs. Infrared Sauna
While they both strive for the same effects, traditional and infrared saunas use different methods to create heat. Which one is right for you is dependent on access, budget, and particular needs.
Traditional Dry Sauna
These saunas, often wood-burning or electrically heated, warm the air to high temperatures, typically between 150°F and 195°F (65-90°C), with low humidity. By heating the air in a small room, individuals can sit or stand in the hot environment and raise their own body temperature. Dry saunas provide an intense heat that many people enjoy, especially in the winter. The heat opens up pores in the skin, promotes sweating, and achieves the health benefits listed above.
Steam Sauna
A steam sauna is very similar to a dry sauna with a single exception, humidity. A steam sauna incorporates water into the heating element and overall experience. This makes the experience less blistering, but is equally intense if not hotter.
Infrared Sauna
Unlike traditional saunas, infrared saunas use light to create heat, warming your body directly rather than heating the air. Specifically, infrared lights with long wavelengths which is the opposite of the harmful UV rays. This means you can get the benefits of a sauna at a lower environmental temperature (typically 110°F to 135°F or 43-57°C). Infrared saunas are particularly popular for people who find traditional saunas too intense. The gentle heat helps to promote sweating, improve circulation, and relax muscles—at a more tolerable temperature.
Additionally, infrared light can often be paired with red light therapy. The benefits of red light therapy are defined in our article here.
Home Sauna Considerations
For the most avid sauna or wellness enthusiast, investing in a home sauna allows you to attain these health benefits from your home. Whether you opt for a home infrared sauna or a traditional dry sauna, there are important considerations to consider in either case.
Cost
Dry Sauna Cost: $3000 - $12000
Infrared Sauna Cost: $1000 - $7500
Infrared Sauna Blanket Cost: $400 - $1200
Portable Sauna Cost: $200 - $700
For cost, we only considered products from safe, reputable brands. We do not advise seeking out lower quality products for safety concerns.
Space
Dry Sauna:
A dry sauna usually requires a minimum of 25 sqft for 1-2 people. However, high-quality outdoor saunas will take up more space.
Infrared Sauna:
An infrared sauna requires about 20 sqft for 1-2 people.
Infrared Sauna Blanket:
The blankets are shaped like a sleeping bag and can be rolled up for storage or travel.
Portable Sauna:
These new budget-friendly saunas are collapsible and can take up only 10 sqft when set up (1 person).
Proximity
Dry Sauna:
Dry saunas can be found in large commercial gyms or spas.
Infrared Sauna:
Infrared saunas can be found in wellness centers and newer gyms.
Vitallist Recommendations
We are still performing research into the different brands and options in terms of home sauna products. Check back with us soon or reach out via contact page to get updates when we have a curated list.
Tips for Sauna Use
While saunas offer numerous benefits, it’s important to approach sauna use with care. For healthy individuals, saunas are safe when used appropriately. However, there are some considerations:
Hydration
Sauna use can cause significant fluid loss through sweating, so it's essential to stay hydrated before and after using a sauna. Even infrared saunas will cause significant sweating, despite the internal atmosphere not feeling as hot.
Health Conditions
Individuals with certain health conditions—such as heart disease, high blood pressure, or neurological disorders—should consult a healthcare provider before using a sauna. If you are alone in the sauna, set a timer to automatically shut off the heat after a set time.
Duration
It's recommended to start with shorter sauna sessions (around 5-10 minutes) and gradually increase the time. Most experts recommend limiting sauna sessions to around 15-20 minutes. For individuals looking to spend more time, splitting up the sessions into multiple rounds of 10 minutes with breaks, hydration, or cold plunging between rounds may be an option.
Time
While there is no "ideal" time of day, the innate benefits of saunas lend to two times where the benefits will be more obvious. Entering the sauna directly after a workout will allow your muscles the chance to begin recovery and avoid becoming overly tense and sore. Additionally, in the evening saunas can help your body to release and tension or stress accumulated throughout the workday and lead to better sleep.
Conclusion
Whether you’re drawn to the intense experience of a dry sauna or the soothing, direct heat of an infrared sauna, there’s no denying the many health benefits of sauna use. From reducing stress and improving cardiovascular health to soothing sore muscles and improving sleep quality, saunas offer a way to support your wellness with a simple daily or weekly routine.
If you’re considering a home sauna, take time to explore your options and choose the one that best fits your needs and lifestyle. Whether is is traditional or infrared, saunas can be a powerful tool in promoting relaxation, health, and overall vitality, all from the comfort of your own home.
Learn more about optimizing your health and wellness routine here.
Medical Disclaimer: While we do our best to provide you researched-backed information, our articles are just that: informational. Our team consists of members passionate about fitness and wellness, but no doctors at this time. Therefore this article can not and should not be considered medical advice, and we cannot be a judge of whether or not the outlined strategies are the best choice for you. Consult a healthcare provider before adding supplements to your daily routine.
Sources
Brent A. Bauer, M.D. “Do Infrared Saunas Have Any Health Benefits?” Mayo Clinic, Mayo Foundation for Medical Education and Research, 13 Sept. 2024, www.mayoclinic.org/healthy-lifestyle/consumer-health/expert-answers/infrared-sauna/faq-20057954.
“Get Your Sweat on: The Benefits of a Sauna.” Cleveland Clinic, Cleveland Clinic, 30 Aug. 2024, health.clevelandclinic.org/sauna-benefits.
Comments