If you’ve been keen to add a sleek home sauna setup to your recovery routine but feel overwhelmed by the different types of saunas at your disposal, you’re not alone. From traditional saunas that use hot rocks and an electric sauna heater to modern infrared sauna models that utilize advanced infrared technology (and even red light therapy), the options can feel endless.
That’s where the Garage Gym Reviews team comes in.
In this comprehensive infrared saunas buyer’s guide, we’ll arm you with the knowledge to choose the best infrared sauna based on your needs, budget, and lifestyle. You’ll learn how infrared heat differs from traditional heating methods, what health benefits and therapeutic benefits you can enjoy, and which sauna features separate a high-quality, durable model from a mediocre one you should pass on. By the time you reach the end, you’ll be well-equipped to confidently purchase an infrared sauna that can elevate your wellness routine, fit your space, and deliver a rewarding sauna experience.
What Is an Infrared Sauna?
Infrared sauna light therapy might look similar to a regular sauna, but the main difference is the heat source. In an infrared sauna, infrared lamps use electromagnetic fields to emit infrared wavelengths that warm your body directly. These saunas use radiant energy to heat up tissue beneath the skin rather than the air itself. Infrared saunas use lower temperatures than regular saunas—typically between 120 to 150 degrees Fahrenheit—yet can still raise your core temperature efficiently.
Furthermore, infrared heat is silent, odorless, and doesn’t produce fumes. Additionally, during an infrared sauna session, you’ll notice there’s no vapor or humidity, making it a truly dry heat experience. This can be beneficial for folks who find traditional sauna treatments overwhelming with high humidity.
RELATED: How to Use a Sauna
You’ll also see far infrared saunas, mid-infrared, and near-infrared light options. A full-spectrum infrared sauna combines all three wavelengths for more robust therapeutic benefits. Common accessories include chromotherapy, ionizers (air purification devices), Bluetooth sound systems, and a control panel to dial in your sauna sessions with precision.
How Do Infrared Saunas Differ From Traditional Saunas?
When you think of the traditional saunas of Nordic cultures, you probably think of small, stick-built outbuildings with two bench height options and a wood-fired stove (or an electric heating source) that heats rocks, which warm the air inside the sauna.
As the hot air circulates through the sauna, the temperature rises and elevates your body temperature. These types of saunas can range from 160 to 200 degrees Fahrenheit—quite a bit hotter than infrared saunas. This typically leads to more sweating (which some folks may perceive as more detoxing).
It’s also common practice to pour water on the hot rocks to create steam and humidity in the air, although how much and how frequently is personal preference. This is something I particularly enjoy doing during my post-workout sauna sessions to help me break a serious sweat.
Unlike traditional saunas that heat the air around you, infrared saunas use infrared light to directly warm your body. Instead of raising the ambient temperature to extreme levels, infrared saunas emit light waves that penetrate your skin and essentially heat you from the inside out. While you may not sweat quite as profusely as in a high-humidity traditional sauna, many folks find that radiant heat produces a more gradual and soothing warmth that still promotes many of the same benefits you experience in a traditional sauna setting.
RELATED: Wet Sauna Vs Dry Sauna
How to Choose an Infrared Sauna
When you’re considering spending thousands of dollars to upgrade your recovery routine, you need to be aware of what factors separate a high-quality sauna from an average one. Based on our experience testing everything from the one-person SaunaBox Solara to the sizable Sun Home Luminar Outdoor 5-Person Sauna, here are the key factors to keep in mind:
EMF Levels
Look for low EMF or low electromagnetic field saunas to minimize emissions and keep you safe. A high-quality infrared sauna will clearly list its EMF levels, which are typically measured in milligauss (mG). For example, the Dynamic Andora 2-Person Infrared Sauna, which earned an overall score of 4.2 out of 5 and the title of best-low EMF infrared sauna from our team, has six dynamic low-EMF infrared carbon heating panels that provide even far infrared heating.
Type of Infrared Sauna
Decide whether you want a far infrared, mid-infrared, or full-spectrum infrared sauna. The latter can provide a more robust range of infrared wavelengths and therapeutic benefits, including improved skin health, pain relief, and wound healing1. If that sounds appealing, we highly recommend the Sunlighten Amplify II Infrared Sauna, which earned a perfect heat performance score from our team.
Heating Technology
The two main types of sauna heaters you’ll see are carbon heaters and ceramic heaters. While carbon panels excel at distributing heat evenly, ceramic rods heat up quickly and can reach higher temperatures. That makes ceramic the optimal choice if you like an intense sauna experience.
Type of Wood
One of the most significant factors that can affect your sauna experience is the type of wood from which it’s constructed, as this affects durability, insulation, and its aesthetic appeal. Hemlock is a budget-friendly choice that resists cracking, while red cedar adds a natural aroma and antibacterial properties, making it a premium option for indoor saunas.
Meanwhile, eucalyptus is a popular choice for interior wood panels because it offers excellent resistance to moisture and heat and an aromatic touch. Another excellent option is basswood—a hypoallergenic and low-resin wood that stays cool to the touch, making it ideal for interior panels and benches. Aspen is also a popular choice because of its smooth texture and resistance to warping, which makes it great for both wall panels and flooring.
RELATED: Best Wood for Saunas
Size and Capacity
Let’s face it—size matters. One-person saunas can be perfect for solo home sauna sessions, but they may also feel more constricted than roomier models. Meanwhile, larger saunas can be ideal for families or couples who want to share the experience.
In addition to the capacity, you should also consider the sauna’s footprint. If you have limited room in your home or backyard, you’ll need to determine if the sauna’s dimensions fit your space. Measure, measure, measure.
Additional Features
The best infrared saunas often include conveniences like Bluetooth sound systems, chromotherapy lighting, ionizers, control panels, and even red light therapy panels. These additional features can enhance your sauna experience and provide therapeutic benefits beyond simple heat exposure.
Warranty and Build Quality
We like sauna companies that provide a lifetime warranty or multi-year warranties, as this can provide peace of mind and protection for your investment. You don’t necessarily have to break the bank to get lifetime coverage, either. In fact, the Smartmak Far Infrared Sauna—our pick for the best budget infrared sauna—comes with a lifetime warranty.
Furthermore, look for durable constructions featuring tight seams and reliable electrical components that won’t get damaged easily with repeated use. Construction and durability are two key areas we assess during our in-depth testing process.
RELATED: How We Test Saunas
Infrared Sauna Benefits
In Finnish tradition, sauna use is said to have a myriad of overall health and wellness benefits including better sleep, weight loss, detoxification from heavy metals, clear skin, joint pain relief, and improved metabolic health, just to name a few.
“Saunas not only provide benefits like better blood flow and decreased stress but also can help you detox through increased sweating, making it easier to breathe and boosting your physical endurance,” says Dr. Michelle Koolaee, who is double board-certified in internal medicine and rheumatology. “Plus, there’s potential support for muscle recovery and growth and positive effects on your cognitive function.”
While general sauna use is considered beneficial to reduce the risk of heart disease factors and overall cardiovascular health, there are far fewer studies that look specifically at the benefits of infrared saunas.
Increased Blood Circulation
While not all benefits are unique to specific use of an infrared sauna, we think it’s worth noting that increases in blood flow and circulation are some of the most common side effects (all without taking the best pre-workout with creatine).
Using heat therapy, whether it be a hot compress or a sauna bathing experience, allows blood vessels to expand, thus increasing blood flow to your skin. One Mayo Clinic2 review notes that a typical hot, dry sauna increases body temperature, which causes more efficient skin blood flow but also decreases blood flow to internal organs.
Improved Muscle Recovery
Piggybacking off increased blood flow, the natural consequence of more circulation is the ability to recover from exercise faster.
In fact, a small study3 found that infrared sauna bathing deeply penetrates heat into the body, which was found to be helpful for muscle recovery and reducing soreness after resistance training. Further, this study reported that using infrared saunas warmed the body nearly three to four centimeters deep into fat tissue and neuromuscular systems under the skin, which was more than traditional sauna therapy.
RELATED: Best Muscle Recovery Tools
While we keep adding up the benefits of saunas, Dr. Michael Masi, a DPT and strength coach, notes that “saunas are not a practical application for most people due to lack of public access.”
“That’s not to say that it may not help. I liken it to your standard localized heat therapy in which I recommend it as a means to manage symptoms so long as it feels good for the patient,” he adds. “The sauna would be more practical for someone trying to address multiple body regions, for instance, someone with polymyalgia rheumatica, rheumatoid arthritis, or various types of chronic pain syndromes.”
Potential to Improve Chronic Fatigue
That brings us to our next potential benefit: infrared sauna use may reduce symptoms in patients with chronic fatigue syndrome. In a small pilot study published by Internal Medicine4 observing patients with chronic fatigue syndrome, researchers found that perceived fatigue significantly decreased when patients were exposed to infrared light therapy for 15-minute sessions five days per week for four weeks.
Other side effects of the study included positive changes in mood and overall well-being, as well as reduced anxiety and depression.
Potential to Improve Heart Health
While more research is needed, there have been small studies to test the effectiveness of infrared therapy on other health conditions, including chronic heart failure.
An older study from the Journal of Cardiology5 published in 2009 found that, in a group of 129 patients with chronic heart failure who were exposed to repeated 15-minute bouts of infrared sauna therapy on a weekly basis, there was an 84% survival rate over the course of five years.
Potential to Reduce Blood Pressure
While more evidence is needed, a 2008 study6 found that infrared dry sauna treatments may help improve high blood pressure statuses and increase exercise tolerance in patients with chronic obstructive pulmonary disease (COPD). This study was performed on 13 patients over four weeks, with one 15-minute bout of dry sauna exposure per day.
Other Benefits of Infrared Saunas
In addition to all the health benefits we covered—from potential improvements in cardiovascular systems to enhanced muscle recovery—another benefit worth touching on is the lack of steam and moisture compared to traditional saunas.
If you want to build or install a sauna inside your home, using infrared light bulbs can alleviate fears of mold buildup or water damage. While the term water damage might seem strong, adding a ton of extra moisture to your home (without proper ventilation) is not recommended.
RELATED: How to Insulate a Garage Gym
Potential Dangers of Infrared Sauna Usage
Dry sauna heat can provide improved blood flow, muscle recovery, and potential heart-healthy benefits similar to moderate exercise. However, if you’re someone with a heart condition, heart disease, or hypertension, the risks may outweigh dry sauna benefits.
While sauna bathing, in general, can be a fairly safe activity, if you have a chronic medical condition, heart condition, cardiovascular disease, heart disease, or have had a heart attack, you should avoid the sauna7.
Because sauna bathing increases your heart rate and can change your blood pressure (typically by reducing it) it’s not an ideal environment if you have a heart-related health condition. In 2018, Evidence-Based Complementary and Alternative Medicine8 published a systematic review highlighting both positive and negative side effects of infrared sauna use. Of the 40 studies reviewed, only eight reported adverse effects. Most of these negative side effects were reported as mild to moderate.
One of the studies discussed was a Circulation Journal study9 published in 2016 found that low blood pressure and lightheadedness were reported during a study using infrared light therapy for managing chronic heart failure. Other symptoms reported in the systematic review included:
- Heat discomfort
- Low blood pressure and lightheadedness
- Leg pain
- Airway irritation
- Claustrophobia
RELATED: Relaxe Caldera Infrared Sauna Review
Other Infrared Sauna Side Effects
Consider that the potential benefits from infrared sauna bathing come with limited exposure. Most of the research done supporting overall health and well-being around regular sauna bathing is done in short bouts lasting 10 or 15 minutes followed by rest.
Spending lengthy periods of time in a sauna can put you at risk for heat stroke10, which is when your core temperature rises over 104 degrees Fahrenheit. It’s life-threatening because it creates dysfunction in the nervous system and can cause delirium and even lead to a coma.
Dehydration is another possible risk factor in an infrared (or traditional) sauna. It’s important to hydrate before, during, and after a sauna session and to avoid alcohol. We also recommend adding electrolytes to your water to help replace minerals lost through sweat. Consuming alcohol11 during sauna bathing increases the risk of low blood pressure (hypotension), irregular heartbeat (arrhythmia), and sudden death.
RELATED: Best Electrolyte Powder
“Sipping water in the sauna can help you stay a bit more comfortable, but it’s not enough to replace the fluids you’re losing,” says Dr. Raj Dasgupta, MD, FACP, FCCP, FAASM. “It’s better to focus on drinking plenty before, after, and during your session to fully rehydrate. Think of sipping water during the sauna as a way to take the edge off, not as your main hydration plan.
What About Infrared Radiation?
If you have trepidations about using an infrared sauna due to concerns about infrared radiation, let’s debunk this myth. There are different types of infrared wavelengths, each with its own capabilities. Typically, saunas use far-infrared wavelengths.
According to a study from 2012 in the Photonics and Lasers in Medicine11 journal, far-infrared radiation transfers energy purely in the form of heat. This energy can be sensed by the skin and as radiant heat. On the other side of the spectrum exists near-infrared wavelengths, which is used in spectroscopy and imaging technologies.
Infrared Saunas Buyer’s Guide: Final Thoughts
By understanding the different types of infrared saunas and their features, you’ll be able to find the ideal fit based on your budget and recovery needs. Knowing what separates the top saunas from the rest of the pack can ensure you enjoy all the therapeutic benefits and none of the headaches associated with cheaper models.
Whether you’re after detoxification, pain relief, or pure relaxation, a high-quality, low-EMF infrared sauna can transform your wellness routine—one session at a time.
Infrared Saunas Buyer’s Guide: FAQs
What are the downsides of infrared saunas?
Infrared saunas can cause dehydration or lightheadedness if you don’t hydrate properly. In addition, some cheaper models may emit higher EMF levels or use lower-quality materials that can affect safety and performance.
What is the ideal temperature for an infrared sauna session?
We recommend setting your infrared sauna between 120 to 150 degrees Fahrenheit, depending on your comfort level.
How do I choose the right size infrared sauna for my home?
Choose a sauna that comfortably fits your space and usage. Also, consider how many people will use the sauna during a session. While a one-person model can work well for solo recovery routines, a more sizable sauna can accommodate shared recovery sessions for a more spacious experience.
References
- Lin, Y. H., & Li, T. S. (2017). The Application of Far-Infrared in the Treatment of Wound Healing: A Short Evidence-Based Analysis. Journal of evidence-based complementary & alternative medicine, 22(1), 186–188. https://doi.org/10.1177/2156587215623436
- Laukkanen, J. A., Laukkanen, T., & Kunutsor, S. K. (2018). Cardiovascular and other health benefits of sauna bathing: A review of the evidence. Mayo Clinic Proceedings, 93(8), 1111-1121. https://doi.org/10.1016/j.mayocp.2018.04.008
- Mero, A., Tornberg, J., Mäntykoski, M., & Puurtinen, R. (2015). Effects of far-infrared sauna bathing on recovery from strength and endurance training sessions in men. SpringerPlus, 4, 321. https://doi.org/10.1186/s40064-015-1093-5
- Soejima, Y., Munemoto, T., Masuda, A., Uwatoko, Y., Miyata, M., & Tei, C. (2015). Effects of Waon therapy on chronic fatigue syndrome: a pilot study. Internal medicine (Tokyo, Japan), 54(3), 333–338. https://doi.org/10.2169/internalmedicine.54.3042
- Kihara, T., Miyata, M., Fukudome, T., Ikeda, Y., Shinsato, T., Kubozono, T., Fujita, S., Kuwahata, S., Hamasaki, S., Torii, H., Lee, S., Toda, H., & Tei, C. (2009). Waon therapy improves the prognosis of patients with chronic heart failure. Journal of cardiology, 53(2), 214–218. https://doi.org/10.1016/j.jjcc.2008.11.005
- Umehara, M., Yamaguchi, A., Itakura, S., Suenaga, M., Sakaki, Y., Nakashiki, K., Miyata, M., & Tei, C. (2008). Repeated waon therapy improves pulmonary hypertension during exercise in patients with severe chronic obstructive pulmonary disease. Journal of cardiology, 51(2), 106–113. https://doi.org/10.1016/j.jjcc.2008.01.004
- Kluger N. (2011). Sauna: bénéfices et risques cardiovasculaires [Sauna: cardiac and vascular benefits and risks]. Presse medicale (Paris, France : 1983), 40(10), 895–899. https://doi.org/10.1016/j.lpm.2011.02.010
- Hussain, J., & Cohen, M. (2018). Clinical effects of regular dry sauna bathing: A systematic review. Evidence-Based Complementary and Alternative Medicine, 2018, Article ID 1857413. https://doi.org/10.1155/2018/1857413
- Tei, C., Imamura, T., Kinugawa, K., Inoue, T., Masuyama, T., Inoue, H., Noike, H., Muramatsu, T., Takeishi, Y., Saku, K., Harada, K., Daida, H., Kobayashi, Y., Hagiwara, N., Nagayama, M., Momomura, S., Yonezawa, K., Ito, H., Gojo, S., … Ohishi, M. (2016). Waon therapy for managing chronic heart failure: Results from a multicenter prospective randomized WAON-CHF study. Circulation Journal, 80(4), 827–834. https://doi.org/10.1253/circj.CJ-16-0051
- Zhuang, Y., Dai, L. F., & Diao, R. Z. (2017). Multiple organ dysfunction due to heatstroke after sauna: case report and review of the literature. JRSM open, 8(7), 2054270417702313. https://doi.org/10.1177/2054270417702313
- Vatansever, F., & Hamblin, M. R. (2012). Far infrared radiation (FIR): its biological effects and medical applications. Photonics & lasers in medicine, 4, 255–266. https://doi.org/10.1515/plm-2012-0034
