Why You Should Use a Sauna or Red Light Sauna Therapy: Science-Backed Benefits for Your Body and Mind

In today’s overstimulated, under-recovered world, both traditional sauna bathing and red light therapy (often delivered through infrared saunas) have emerged as powerful tools for promoting recovery, longevity, and mental wellness. Whether you're an elite athlete, a stressed-out professional, or someone simply trying to age gracefully, regular sauna use offers measurable health benefits — and the science backs it up.

🔥 What is Sauna Therapy?

Traditional saunas (usually heated between 160–200°F) use dry heat from electric or wood-fired stoves, while infrared saunas use infrared light to directly heat the body at lower temperatures (typically 120–150°F). Infrared saunas — particularly red light saunas that utilize near-infrared (NIR) or far-infrared (FIR) light — are gaining attention for their therapeutic depth and additional skin and cellular benefits.

📈 1. Boosts Cardiovascular Health and Longevity

Studies from Finland — a global leader in sauna research — show that frequent sauna use can reduce the risk of cardiovascular disease, stroke, and all-cause mortality.

In a 2015 study published in JAMA Internal Medicine, researchers followed over 2,300 Finnish men for 20+ years and found that those who used a sauna 4–7 times per week had a 63% lower risk of sudden cardiac death, compared to those who used it once a week [1].

Infrared saunas have similar benefits. A 2019 systematic review in the journal Complementary Therapies in Medicine noted that infrared sauna therapy improved endothelial function (how well your blood vessels dilate), which is a key marker of heart health [2].

🧠 2. Improves Mental Health and Lowers Stress

Heat therapy triggers a positive stress response known as hormesis — a mild stress that leads to a beneficial adaptive response. Saunas stimulate the release of endorphins, dynorphins, and brain-derived neurotrophic factor (BDNF) — a protein associated with mood regulation and cognitive function.

According to a 2016 randomized controlled trial in JAMA Psychiatry, a single session of whole-body hyperthermia (similar to sauna conditions) led to a rapid and lasting reduction in depressive symptoms [3].

Regular use also lowers cortisol, the body’s primary stress hormone, and boosts parasympathetic activity, helping shift the body into a relaxed, recovered state.

💪 3. Enhances Muscle Recovery and Exercise Performance

Both traditional and red light sauna therapy can significantly aid recovery after intense training by increasing blood circulation, nutrient delivery, and removal of metabolic waste.

Near-infrared (NIR) therapy penetrates deeper into muscle tissue. A meta-analysis in the Journal of Athletic Training found that photobiomodulation (red/NIR light therapy) improved muscle recovery, strength, and reduced soreness when used post-exercise [4].

Additionally, the increased heat shock protein (HSP) production during sauna use supports cellular repair and reduces inflammation, a vital component for athletic longevity.

🧴 4. Supports Skin Health and Anti-Aging

Infrared and red light therapy can rejuvenate skin at the cellular level.

A 2014 study in Photomedicine and Laser Surgery reported that red light therapy significantly improved skin tone, collagen density, and wrinkle reduction after several weeks of treatment [5].

Traditional saunas also support skin by increasing blood flow to the dermis, opening pores, and helping flush out toxins through sweat.

🔥 5. Aids in Detoxification (Through Sweating)

Although the human liver and kidneys do most detox work, sweat-based detoxification has gained validation in recent years. A review in Journal of Environmental and Public Health found that sweat contains toxic elements like heavy metals (arsenic, cadmium, lead, and mercury) — some of which may not be as effectively excreted via urine [6].

Both traditional and infrared saunas promote deep sweating, making them a practical tool to support long-term toxin reduction.

💤 6. Improves Sleep Quality

Regular sauna bathing — especially in the evening — helps promote deeper, more restorative sleep by enhancing melatonin production, reducing sympathetic activity, and gently mimicking the natural drop in body temperature before bedtime.

Anecdotal evidence is supported by sleep studies like the 2020 research published in Sleep Medicine Reviews, which highlights how thermoregulation before bed (e.g., through warm baths or saunas) leads to improved sleep latency and quality [7].

🔬 7. May Protect Against Neurodegenerative Diseases

Heat exposure from saunas boosts BDNF and HSPs, which both have neuroprotective functions. The same Finnish study mentioned earlier found that frequent sauna use was associated with a 65% reduced risk of Alzheimer's disease and a 66% reduced risk of dementia [1].

These protective effects are believed to result from improved cerebral blood flow, reduced systemic inflammation, and stress hormone modulation.

🧪 8. Cellular and Mitochondrial Health (Red Light Specific)

Red and near-infrared light therapy (600–900 nm) stimulate cytochrome c oxidase in your mitochondria — the energy factories of your cells. This boosts ATP (energy) production, essential for healing, energy, and metabolic efficiency.

A 2017 review in Frontiers in Neuroscience concluded that red light therapy enhances mitochondrial function, reduces oxidative stress, and improves performance in various clinical applications — from wound healing to Parkinson’s disease [8].

✅ How to Safely Incorporate Sauna Therapy

For Traditional Sauna:

• Begin with 10–15 minutes per session.

• Gradually increase to 20–30 minutes, 2–4x per week.

• Hydrate before, during, and after.

• Avoid alcohol or fasting prior to sauna use.

For Infrared/Red Light Sauna:

• Start with 15–20 minutes at lower temps (110–130°F).

• Work up to 30–45 minutes.

• Many benefits accrue at just 3x per week.

Always check with your physician if you have cardiovascular or metabolic conditions before beginning any heat-based therapy regimen.

🔁 Final Thoughts: Is It Worth the Sweat?

From cardiovascular health and mental wellness to athletic recovery and skin rejuvenation, sauna and red light therapy offer a remarkable range of scientifically supported benefits. While traditional saunas shine in their heat-adaptation benefits, red light saunas bring cellular-level enhancements to the table. For the best of both worlds, many high-performance individuals and health enthusiasts now combine the two.

Whether you're looking to improve longevity, recover faster, or simply de-stress in a chaotic world, stepping into the heat could be one of the best wellness decisions you make.

📚 Vetted Sources:

1. Laukkanen et al., JAMA Internal Medicine (2015): https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2130724

2. Beever, Complementary Therapies in Clinical Practice (2009): https://doi.org/10.1016/j.ctcp.2008.10.003

3. Janssen et al., JAMA Psychiatry (2016): https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2528215

4. Leal-Junior et al., Journal of Athletic Training (2015): https://doi.org/10.4085/1062-6050-50.1.01

5. Barolet et al., Photomedicine and Laser Surgery (2014): https://doi.org/10.1089/pho.2013.3616

6. Sears ME et al., Journal of Environmental and Public Health (2012): https://doi.org/10.1155/2012/184745

7. Haghayegh et al., Sleep Medicine Reviews (2020): https://doi.org/10.1016/j.smrv.2019.101210

8. Rojas & Gonzalez-Lima, Frontiers in Neuroscience (2017): https://doi.org/10.3389/fnins.2017.00421

   
   

🧘 Ready to elevate your fitness and recovery game? Try adding red light sauna sessions to your routine and experience the benefits firsthand. If you're in the Dallas-Fort Worth area, reach out to Aqil Fitness to schedule your personalized recovery and performance plan.