IR sauna — what the research says
Infrared and dry sauna have been studied for their effects on the heart, blood pressure, pain, recovery and mood. Here are key findings, with links to every study.
Healthier heart and blood vessels
Patients with chronic heart failure who used a 60 °C far-infrared dry sauna daily for two weeks showed better blood vessel function and heart function.
Kihara et al. (2002), Journal of the American College of Cardiology
Lower blood pressure and cardiovascular risk
A review of far-infrared sauna research found evidence for normalised blood pressure and improved heart function, with no serious side effects reported.
Beever (2009), Canadian Family Physician
Less pain and stiffness in joints
People with rheumatoid arthritis and ankylosing spondylitis had less pain and stiffness and felt less tired after infrared sauna sessions, with treatments well tolerated.
Oosterveld et al. (2009), Clinical Rheumatology
Better recovery after training
Men who used a far-infrared sauna after strength and endurance training recovered neuromuscular performance better and described the sessions as relaxing.
Mero et al. (2015), SpringerPlus
Improved mood and appetite
Mildly depressed patients who received repeated dry heat therapy reported fewer physical complaints, better appetite and a more relaxed mood than a control group.
Masuda et al. (2005), Psychosomatic Medicine
Longer life with regular sauna
A 20-year Finnish study of 2,300 men found that those who took a sauna 4–7 times a week had a markedly lower risk of fatal heart disease and death from all causes. (Traditional sauna.)
Laukkanen et al. (2015), JAMA Internal Medicine
Broad health benefits of sauna bathing
A large review links regular sauna use to lower blood pressure, reduced risk of dementia and lung disease, relief for muscle and joint pain, and better overall wellbeing.
Laukkanen, Kunutsor et al. (2018), Mayo Clinic Proceedings
Systematic evidence for dry sauna
A systematic review of 40 studies found regular dry sauna use associated with benefits for heart health, pain conditions, fatigue and quality of life.
Hussain & Cohen (2018), Evidence-Based Complementary and Alternative Medicine
Summaries are simplified for readability. Some studies cover traditional sauna, which shares many effects with infrared. Sauna does not replace medical treatment — talk to your doctor if you have a heart condition or are pregnant.
