Infrared Sauna Benefits: What the Research Says
Gentle warmth, and five good reasons to sit in it.
Research points to five ways an infrared sauna may help: easing tired muscles, relieving some aches, supporting healthy blood pressure, calming a busy mind and helping you wind down for sleep. Here is what the studies say, and how to enjoy your sessions safely.
Five benefits of an infrared sauna
An infrared sauna warms your body directly with radiant heat rather than heating all the air, so it runs cooler than a traditional sauna.3 These are the benefits the research points to.
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1
Mood and stress
Some research suggests infrared sauna sessions may help reduce stress, improve mood and support overall wellbeing.1
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3
Muscles after exercise
Infrared heat may help ease muscle soreness after physical activity.1
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5
Winding down for sleep
An infrared session before bed may support the wind-down into sleep.1
How strong the evidence is
A review of the published research on far-infrared saunas brought together nine studies on heart and circulation, pain and other conditions.2
The review also found fair evidence for chronic pain.2 Research on muscle recovery, mood and sleep is growing, with encouraging early findings.1
Our infrared saunas
See all our infrared saunas, or start with one of these. You can sit in one in our Hull, Carlisle and Garforth showrooms, and our guide to infrared vs traditional saunas compares the two side by side.
Outdoor Living 2 person indoor infrared sauna
£1,199, free delivery
Carbon heat panels on the back wall, both sides and by your legs, with a bench for two. It plugs into a standard household socket and fits a spare room at 120 by 105 cm.4
Outdoor Living 2 person indoor infrared sauna, black
£1,399, free delivery
The same cabin with a black frame, our best seller: carbon heat panels all around, a bench for two, Bluetooth music and soft lighting, from a standard household socket.4
Infrared sauna questions
Open a question to read the answer. For the bigger picture on home saunas, read are home saunas worth it.
What are the benefits of an infrared sauna?
Research suggests regular infrared sauna sessions may help ease muscle soreness after exercise, relieve some types of chronic pain, reduce stress and support the wind-down before sleep. A review of the published studies found moderate evidence on blood pressure and heart failure.
Are infrared saunas safe?
Infrared saunas are a gentle way to enjoy heat at home. Start with 5 to 10 minutes at a lower temperature and build up, and leave the sauna straight away if you feel dizzy or sick. If you have a health condition, talk to your GP before you start.
How long should you sit in an infrared sauna?
Start with 5 to 10 minutes at about 43°C. Once you are used to it, 20 to 30 minutes is a good session length.
How hot is an infrared sauna?
Infrared saunas usually run at about 43 to 57°C, cooler than a traditional sauna, because the panels warm you directly rather than heating all the air.
Can I use an infrared sauna when pregnant?
Talk to your GP or midwife before using any sauna if you are pregnant or trying for a baby. They can advise you on what suits you.
Sources
- Cleveland Clinic, 6 possible benefits of infrared saunas, 9 October 2026.
- Beever R, Far-infrared saunas for treatment of cardiovascular risk factors: summary of published evidence, Canadian Family Physician 55(7):691 to 696, 2009.
- Harvia, Traditional sauna or infrared sauna?, accessed October 2026.
- Outdoor Living, product pages for the Outdoor Living 2 person infrared sauna and the black 2 person infrared sauna, accessed October 2026.
Paul Margerison
Managing Director & Founder, Outdoor Living
A few quiet minutes of warmth at the end of the day is one of the simplest things you can do for yourself, and an infrared sauna makes it easy at home.