Glow Up with Infrared Heat: Benefits, Saunas, and Wellness Tips

Written By Rachel Mewies

If you’re looking for a way to elevate your wellness routine, infrared heat might just be the secret ingredient you’ve been missing. Whether you’re recovering from a tough workout, managing chronic pain, or simply seeking deep relaxation, infrared therapy is rapidly becoming a wellness game-changer. From spas and infrared saunas to heated yoga and Pilates classes, this trend is taking self-care to a whole new level.

Let’s explore what infrared heat is, how it works, the benefits supported by research, and why you might want to add it to your wellness routine.

What Is Infrared Heat? How Infrared Therapy Works

Unlike traditional heating systems that warm the air, infrared heat uses electromagnetic waves to directly warm objects — including your body. This creates a deeper, more penetrating warmth that targets muscles, joints, and tissues without just heating the surrounding air. Imagine a cosy, deep heat that feels like a warm hug for your body.

Infrared light comes in three main wavelengths: near, mid, and far infrared. Each wavelength has unique applications:

  • Near-infrared: Often used in medical treatments such as wound healing and skin care.

  • Far-infrared: Commonly found in saunas and heated fitness classes, capable of penetrating up to 1.5 inches into the skin to support muscle recovery, reduce inflammation, and promote relaxation.

Benefits of Infrared Heat: Why This Wellness Trend Works

Infrared therapy isn’t just a wellness fad — it’s gaining popularity for its science-backed benefits. Regular use of infrared saunas or participation in infrared-based exercise classes can support:

  • Muscle relaxation and recovery

  • Joint pain relief

  • Improved circulation

  • Reduced stress and mental fatigue

  • Enhanced mood and mental clarity

  • Better sleep quality

By increasing blood flow and delivering oxygen and nutrients to tissues, infrared heat supports recovery and overall wellness. Many people also report feeling calmer and more focused after a session.

Infrared Therapy in Medicine: Science-Backed Benefits

Infrared heat is increasingly used in medical and therapeutic settings. According to David Ozog, chair of dermatology at Henry Ford Health, infrared therapy has shown promising results in:

  • Accelerating wound healing

  • Promoting hair growth (FDA-approved)

  • Reducing cold sores

  • Relieving fibromyalgia pain

  • Supporting cardiovascular health

Heat exposure from infrared saunas also stimulates immune function, similar to the effects of a mild fever. Additionally, studies show infrared sessions combined with cognitive behavioural therapy (CBT) can significantly reduce symptoms of depression, highlighting its potential for mental health wellness.

Infrared Heat Detox: Myths vs Science

A common misconception is that infrared heat “detoxes” the body by sweating out toxins. While sweating does release small amounts of chemicals and heavy metals, experts agree this does not replace the body’s natural detox systems — the liver and kidneys already do this efficiently.

The real benefits of infrared therapy lie in muscle recovery, inflammation reduction, and overall wellness, not detoxification.

Is Infrared Heat Right for You? Safety & Tips

Infrared saunas and heat-based exercise classes are generally safe for most people, but it’s wise to check with your doctor first if you’re pregnant, prone to dehydration, or have underlying health conditions.

To get the most out of infrared therapy:

  • Start with short sessions to see how your body responds

  • Gradually increase session duration or intensity

  • Maintain hydration before, during, and after sessions

Remember, benefits can vary based on heat intensity, duration, and frequency, so adjust your expectations accordingly.

Key Takeaways: Why You Should Glow Up with Infrared Heat

Infrared heat is a wellness powerhouse that can help:

  • Soothe sore muscles and joints

  • Boost circulation and recovery

  • Reduce stress and enhance mental clarity

  • Support relaxation and better sleep

Whether you want to improve workout recovery, support your immune system, or simply indulge in deep self-care, infrared therapy is worth exploring. Start slow, listen to your body, and enjoy the glow-up effect.

FAQ: Infrared Heat and Infrared Therapy

Q: How often should I use an infrared sauna?
A: Most people benefit from 2–4 sessions per week, each lasting 15–30 minutes, depending on your comfort level.

Q: What’s the difference between near and far infrared?
A: Near-infrared penetrates less deeply and is often used for skin and wound healing, while far-infrared reaches deeper tissues, supporting muscle recovery and joint health.

Q: Is infrared therapy safe for everyone?
A: Generally, yes, but consult your doctor if you’re pregnant, have cardiovascular issues, or are prone to dehydration.

Q: Can infrared heat help with mental health?
A: Yes, studies suggest it may reduce symptoms of depression and promote relaxation, especially when combined with therapies like CBT.

Ready to glow up? Add infrared heat therapy to your wellness routine and experience how this trend can enhance both body and mind.

Rachel Mewies