Infrared sauna: What is the ideal temperature?

A frequently asked question from users and customers in our showroom is: What is actually the ideal temperature in an infrared sauna / ir cabin? Before this question can be answered, it is important to explain something about how an infrared sauna works. Infrared saunas, especially far infrared saunas, are a type of sauna that use infrared light to directly heat the body rather than heating the air like traditional saunas. This difference in the type of sauna leads to a unique user experience, with far infrared saunas typically operating at lower temperatures and providing increased comfort. As popular wellness products, infrared saunas are widely used to promote health and overall well-being.

Introduction to Infrared Saunas

Infrared saunas have become increasingly popular as a modern alternative to traditional saunas, offering a unique way to enjoy the benefits of heat therapy. Unlike traditional saunas, which heat the air around you to high temperatures, infrared saunas use advanced infrared heaters to emit infrared light. This infrared light penetrates the skin and warms the body directly, creating a gentle, soothing heat that many people find more comfortable and accessible.

One of the main differences between infrared saunas and traditional saunas is the temperature. While traditional saunas often reach temperatures as high as 100°C, infrared saunas typically operate at lower temperatures, with the average temperature ranging from 40°C to 60°C. This lower temperature makes infrared saunas a great option for those who find the intense heat of traditional saunas overwhelming, while still delivering many of the same health benefits.

Infrared heat is absorbed by the body, promoting increased blood flow, relaxation, and sweating. Many studies and systematic reviews have shown that regular sauna bathing, including infrared sauna sessions, can help reduce blood pressure, support cardiovascular health, and aid in muscle recovery. Infrared therapy, which uses infrared lamps or infrared lights, has also been linked to relief from joint pain, sore muscles, and improved sleep quality. These health benefits make infrared saunas a valuable addition to any wellness routine.

To get the most out of your infrared sauna experience, it’s important to stay hydrated. Always bring water with you and drink before, during, and after your sauna session to prevent dehydration. Start with shorter sessions, especially if you’re new to using a sauna, and gradually increase the duration as your body adapts to the infrared heat. If you have any medical conditions—such as high blood pressure, heart failure, or multiple sclerosis—or if you are pregnant, consult your healthcare provider before starting infrared sauna sessions to ensure safety.

Infrared saunas are easy to use in the comfort of your own home, making it simple to incorporate regular sauna sessions into your daily health practices. Many people find that using an infrared sauna after exercise helps with muscle recovery and reduces soreness, while others enjoy the deep relaxation and stress relief that comes from a warm, soothing sweat session. After your session, a quick shower can help wash away toxins released through sweating, leaving you feeling refreshed and relaxed.

With their comfortable lower temperatures, proven health benefits, and ease of use, infrared saunas are an excellent choice for anyone looking to enhance their wellness routine. Whether you’re seeking relaxation, improved sleep, or support for muscle and joint health, infrared saunas offer a safe and effective way to promote overall health and well-being.

Many users wonder what the best sauna temperature is for health benefits. While there's no one-size-fits-all answer, the ideal sauna temperature in infrared saunas typically falls between 45°C and 65°C, depending on your tolerance and goals.

Heat transfer via infrared radiant heat

In an infrared cabin, heating is achieved by infrared rays directly warming the body, rather than by heating the air as in traditional saunas. This makes it possible to use the infrared sauna in different ways. Enjoying intense heat during the session or, conversely, mild heat by simply leaving the door of the infrared cabin open. Both ways are possible during the infrared session.

The main difference between this type of sauna and a traditional sauna is the method of heating: traditional saunas heat the air, while infrared saunas, including far infrared saunas, use infrared light to warm the body directly. Far infrared saunas are a popular subtype that offer lower temperatures and increased comfort.

The warming effect in an infrared sauna feels more gentle and direct compared to the enveloping heat of a traditional sauna, providing relaxation and comfort through a different heating process.

Some sauna users prefer a sauna temperature closer to 65°C for more intense heat, while others with medical conditions might benefit from lower temperature settings between 40°C and 50°C.

Temperature infrared cabin for people who love heat

If you also regularly visit a normal traditional sauna and like these high temperatures (often up to 100 degrees in a finnish sauna), it's important to note the difference in temperature and experience between traditional and infrared saunas. Infrared saunas typically operate at lower temperatures, but the experience can feel just as intense due to the way the heat penetrates the body.

Then we recommend that you allow the infrared sauna to preheat for about 10 minutes before you sit in it. Experienced sauna users may prefer higher temperatures and longer sessions, sometimes staying up to 45 minutes or more to maximize the benefits. As a result, the initial temperature for most ir cabins will be about 40 degrees and the final temperature will be about 65 degrees.

The heat from infrared saunas causes blood vessels to widen, increasing blood flow, which can mimic the effects of moderate exercise. During a session, heart rate and increased heart rate are common physiological responses, contributing to improved cardiovascular function and potential heart health benefits. In addition to being wonderfully therapeutic, you will then also burn quite a few calories and get rid of toxins. For those who enjoy high heat, regular use of infrared saunas can help improve muscle recovery and enhance athletic performance.

Temperature infrared sauna for people who cannot tolerate high temperatures well

We are also often asked if people who cannot stand the high temperatures of the traditional sauna well can use an infrared sauna. For this group of people, the use temperature of the infrared sauna is ideal! However, it is important to note that certain health conditions may limit sauna use and increase risks, so always consult your doctor before starting sessions. Infrared sauna sessions can also affect blood pressure, especially for those with pre-existing conditions or who are taking medications, so monitoring your response is essential. Because the radiant heat from the infrared rays has a good direct therapeutic effect without having to raise the temperature in the infrared sauna, you can leave the door of the sauna open. As a result, when in use, the temperature in the infrared cabin will only rise minimally. Yet you will immediately experience the warmth of the infrared emitters. As a result, the cabin can become relieving for muscle and joint pains such as rheumatism or osteoarthritis. Infrared sauna therapy is also being studied as a treatment for chronic pain and other conditions, showing promising results. For safe use, follow tips such as starting with lower temperatures and shorter sessions, and gradually increasing as tolerated. Personally, I would set the temperature in the cabin between 60 and 65 degrees. This will simply make the radiators do their job 100%. But because you have the door in the cabin open, the ambient temperature of the infrared sauna will not get very hot (around 40 degrees). In addition, you only need to warm up the infrared cabin for a few minutes.

Conclusion

The ideal temperature in an infrared sauna ranges between 45°C and 65°C depending on your comfort, health conditions, and goals. Far infrared saunas offer the benefit of lower temperature sessions with deep heat penetration, making them accessible to more people. Whether you're looking for stress relief, pain reduction, or cardiovascular benefits, adjusting the sauna temperature to your needs ensures a safe and effective infrared sauna experience.