Depression is a common issue affecting millions of people around the world. While medication and therapy are still the go-to treatments, more people are starting to look at natural ways to manage their symptoms.

One of the options that’s been getting attention lately is infrared sauna therapy. But can sitting in a warm sauna really help with depression? Let’s look at what the research says and how it might work.

What Exactly Is Infrared Sauna Therapy?

An infrared sauna uses infrared light to heat your body directly. It’s different from a traditional sauna, which heats the air around you. The warmth from an infrared sauna goes deeper into your body and causes you to sweat at lower temperatures. Sessions usually last 15 to 30 minutes.

The experience is relaxing and less intense than a traditional sauna, making it easier for people to tolerate, especially those who may not be used to heat.

The Connection Between Body Temperature and Mood

Some studies have shown that people with depression often have slightly higher core body temperatures. This might be one reason why they feel uncomfortable, restless, or have trouble sleeping. Raising your body temperature through controlled heat, like in a sauna, can help reset the body’s internal thermostat.

In some studies, when people used heat therapy regularly, they started to feel better emotionally. This idea has led researchers to test whether controlled heating, like using an infrared sauna, could improve symptoms of depression.

What the Research Says So Far

In one small study, around a dozen adults with major depression tried combining infrared sauna therapy with talk therapy once a week for about two months. By the end of the study, most of them no longer showed signs of clinical depression. That’s a huge improvement, even though the group was small.

Another large survey looking at people from over 100 countries found that those with higher body temperatures were more likely to feel depressed. That supports the idea that body temperature plays a role in mood and that managing it could help.

There was also an older study where people with mild depression sat in an infrared sauna daily for a few weeks. They reported better appetite, improved relaxation, and fewer physical complaints by the end of the trial.

How Does an Infrared Sauna Help With Depression?

There are a few reasons why this might work:

• Endorphin boost: When your body heats up, it releases feel-good chemicals like endorphins. These can lift your mood naturally.

• Lower stress hormones: Sauna use has been linked to lower levels of cortisol, the hormone that spikes when you're stressed.

• Better sleep: Many people find that they sleep better after using an infrared sauna, and poor sleep is often tied to depression.

• Relaxation: Just taking time out of your day to sit quietly in warmth can reduce anxiety and help you feel calmer.

Is It Safe for Everyone?

For most people, infrared saunas are very safe. But there are some things to keep in mind:

• If you’re pregnant, have heart problems, or take medications that affect blood pressure, it’s best to ask your doctor first.

• Start slow—maybe 10 to 15 minutes—and see how your body reacts.

• Always drink water before and after to stay hydrated.

Should You Try It?

If you’re already getting treatment for depression and are looking for something to add to your routine, trying an infrared sauna could be worth it. It’s not meant to replace medication or therapy, but could be a helpful extra tool.

What makes this therapy interesting is that it’s non-invasive, has very few side effects, and may help with more than just your mood. People also report benefits like clearer skin, better sleep, and muscle relaxation.

Final Thoughts

Infrared saunas might seem like an unlikely way to deal with depression, but early research is showing some real promise. While more large-scale studies are still needed, the existing results are hopeful. If nothing else, sitting in a warm, quiet space for 20 minutes can give you a break from daily stress, and that alone is worth something.

As always, talk to a healthcare provider before starting any new treatment, especially for mental health. But if you're open to trying something natural and relaxing, an infrared sauna might be a good addition to your wellness routine.

References

• Janssen, C. W., Lowry, C. A., Mehl, M. R., Allen, J. J., Kelly, K. L., Gartner, D. E., ... & Raison, C. L. (2016). Whole-body hyperthermia for the treatment of major depressive disorder: a randomized clinical trial. JAMA Psychiatry, 73(8), 789–795. https://doi.org/10.1001/jamapsychiatry.2016.1031
• Raison, C. L., & Miller, A. H. (2017). Pathogen–host defense in the evolution of depression: insights into epidemiology, pathophysiology, and treatment. Dialogues in Clinical Neuroscience, 19(1), 1–10. https://doi.org/10.31887/DCNS.2017.19.1/clraison
• Yamada, M., Oka, T., & Sugimoto, Y. (2005). Effect of Waon therapy on mild depression in patients with chronic pain. Psychotherapy and Psychosomatics, 74(5), 288–294. https://doi.org/10.1159/000086317