Can infrared saunas really help improve mental health?

Yes, they can, and they do more than just relax your muscles. Infrared saunas have a growing reputation for their potential benefits on mental health, particularly for those dealing with stress, anxiety, and even sleep issues.

While it may seem a little unusual at first—using heat to improve how you feel mentally—the science behind it is becoming clearer.

We'll see how infrared sauna therapy works and its positive effects on mental health, including stress relief, mood enhancement, and improved sleep.

How Does Infrared Sauna Therapy Work?

So, how does infrared sauna therapy work, and how is it different from regular saunas? First off, unlike traditional saunas that heat the air around you, infrared saunas use infrared light to directly heat your body. The infrared light is absorbed into your skin and deeper tissues, creating a gentle warming effect that can penetrate up to an inch or two into your muscles. This results in a milder heat that’s often more comfortable to sit in for longer periods.

You might notice a steady warmth in your body without feeling overwhelmed by hot air. That’s why people often say they can stay in infrared saunas longer compared to traditional saunas, which blast you with intense heat and make you feel like you need to leave after a short time.

The idea is that the deep heating effects of infrared therapy help your body release toxins, improve blood circulation, and, most importantly for mental health, trigger responses in your brain that help with stress, anxiety, and overall mood.

The Science Behind Heat and Mental Health

Why does heat have such an impact on your mental well-being? It turns out that exposing your body to heat, like in an infrared sauna, can positively affect your brain chemistry.

When your body is exposed to heat, it increases the production of endorphins. These are the chemicals in your brain responsible for making you feel good—think of them as your body’s natural pain relievers and mood boosters. It's similar to the feeling you get after a workout, often called the "runner’s high." That same post-exercise glow can also come from using an infrared sauna. So, in a way, spending time in the sauna can provide some of the mental health benefits of a workout, without the actual workout.

Additionally, heat therapy promotes the release of serotonin, which is a neurotransmitter tied to happiness and overall mood stability. When your serotonin levels are balanced, you tend to feel calm and less anxious. If you're dealing with low serotonin levels (which can be linked to anxiety and depression), infrared sauna therapy might help get those levels up.

Can Infrared Saunas Help Reduce Stress?

Yes, infrared saunas can be a great tool for reducing stress.

Here’s how it works: when you sit in an infrared sauna, your body heats up, and your muscles relax. This relaxation doesn’t just happen in your body; it happens in your mind too.

The warmth of the sauna triggers the parasympathetic nervous system, which is responsible for rest and relaxation. Essentially, it tells your body, "Hey, it’s time to chill out." This nervous system activation lowers your cortisol levels, the stress hormone that builds up when you’re feeling overwhelmed or anxious.

Think of it like this: after a stressful day, you step into the sauna. You start to feel the warmth sink into your skin, your muscles let go of their tension, and your mind slowly follows suit. It’s almost like a mental reset. After 20 or 30 minutes, you’ll likely leave the sauna feeling lighter, less tense, and more at ease.

The effect is similar to what you’d get from meditation or deep breathing exercises, but with the added bonus of physical relaxation from the heat. It’s a perfect combination for anyone looking to unwind from the stresses of daily life.

Can Infrared Saunas Help with Anxiety and Depression?

There’s growing evidence that infrared saunas may help people struggling with anxiety and depression. While they’re not a cure-all, they can be part of a broader toolkit to manage symptoms.

For people with anxiety, infrared sauna therapy offers a way to calm the mind. Remember those endorphins and serotonin we talked about earlier? When these chemicals increase, anxiety often decreases. The heat also helps reduce muscle tension and stiffness that can build up when you're anxious. This physical relief can translate into mental relief. Many people find that after using the sauna, their anxious thoughts seem to slow down, and they can think more clearly.

On the depression side, infrared sauna therapy can help boost your mood. One reason is that heat therapy has been shown to stimulate dopamine release, another neurotransmitter associated with feelings of pleasure and motivation. Low dopamine levels can make you feel unmotivated or emotionally flat—two hallmark signs of depression. The gentle, consistent use of infrared saunas can help balance these neurotransmitters and provide a sense of emotional uplift.

Of course, if you're dealing with severe anxiety or depression, an infrared sauna should complement professional treatment—not replace it. But for many people, it’s an easy and effective way to manage daily stressors that contribute to these mental health conditions.

Does Infrared Therapy Help Improve Sleep?

Yes, infrared saunas can help improve your sleep, especially if you struggle with insomnia or find it hard to wind down at night. The connection between infrared therapy and better sleep lies in how the sauna impacts your body’s relaxation process.

When your muscles are deeply relaxed, and your mind is calmer after an infrared session, it's easier to fall asleep and stay asleep. Additionally, infrared saunas can help regulate your body’s circadian rhythm (your internal clock). When you expose yourself to the sauna’s heat, it slightly raises your body temperature. After you leave the sauna and cool down, your body signals that it’s time to rest, much like what happens after physical exercise.

Many people find that using an infrared sauna in the evening helps them prepare for sleep by reducing mental chatter and easing the physical tension that can make it hard to get comfortable. It’s a natural way to promote deeper, more restorative sleep, which is critical for overall mental health.

The Role of Endorphins and Other Neurotransmitters

Let’s talk a bit more about the “feel-good” chemicals at play. Endorphins, serotonin, and dopamine are key players in regulating your mood, stress levels, and even how motivated you feel throughout the day.

When you use an infrared sauna, the increase in body heat and circulation triggers the release of these chemicals. Endorphins are the body’s natural painkillers, and they work by reducing your perception of pain and triggering a positive feeling in the body. It’s similar to the effect you get after exercise but in a more relaxed setting.

Serotonin, on the other hand, helps regulate mood, anxiety, and happiness. Low serotonin levels are associated with depression, which is why infrared saunas can play a role in balancing mood disorders. The deep relaxation and increased circulation you experience in the sauna help stimulate serotonin production, leaving you feeling calmer and more centered.

Dopamine is all about pleasure and reward. When you engage in activities that make you feel good, your brain releases dopamine. Infrared sauna sessions can boost dopamine levels, giving you that subtle sense of joy and motivation that can be hard to find on tough days.

How Often Should You Use Infrared Saunas for Mental Health?

So, how often should you use an infrared sauna to get these mental health benefits? It depends on your personal routine and how your body responds to heat therapy.

For general mental wellness, using an infrared sauna 3-4 times per week for about 20-30 minutes per session is a good starting point. If you’re dealing with specific issues like chronic stress or anxiety, you might benefit from more frequent sessions—up to five times a week.

Keep in mind that consistency is key. Infrared sauna therapy isn’t a quick fix for mental health, but with regular use, you’ll start to notice gradual improvements in your mood, stress levels, and overall mental clarity. Make sure to listen to your body and adjust the time or frequency based on how you’re feeling after each session.

It’s also essential to stay hydrated before and after your sauna session. Since the heat causes you to sweat more than usual, you’ll need to replenish fluids to avoid dehydration, which can leave you feeling tired or mentally foggy afterward.

Read also: How often should you use saunas

Conclusion

Is infrared sauna therapy a good tool for mental health improvement? Absolutely. While it’s not a standalone solution for serious mental health conditions, it can be an incredibly useful part of your self-care routine.

From boosting mood-enhancing neurotransmitters like serotonin and dopamine to helping your body and mind relax, infrared saunas provide a holistic approach to managing stress, anxiety, and even sleep troubles.