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Woman detoxifies at the infrared sauna

Infrared Sauna for Mental Health

by Team House of Senti in Education Hub

Feeling foggy, frazzled, or just done with the day? An infrared sauna (whether it’s a cosy home sauna or a luxurious outdoor sauna in the garden) might be your shortcut to better mental health. Short answer: Yes – infrared saunas can help lift your mood, ease anxiety, and boost sleep. Keep reading to find out how and why it works.

Woman detoxifies at the infrared sauna

Understanding Infrared Saunas and Mental Well-being

What is an Infrared Sauna?

An infrared sauna uses infrared heaters to emit light that directly warms the body.

Unlike traditional saunas, which heat the air around you, infrared saunas use light waves to penetrate your skin and raise your core body temperature.

This method makes the experience more comfortable and allows you to stay inside longer.

It’s especially appealing if you’re looking for mental wellness support in a home sauna, outdoor sauna, or even a compact garden sauna.

How Infrared Saunas Differ from Traditional Saunas

Traditional saunas rely on steam or heated air to create high temperatures, often exceeding 80°C.

Infrared saunas work at lower temperatures (typically 40–60°C) but deliver heat more deeply into the body.

This results in a milder, more tolerable experience that still offers powerful therapeutic benefits.

It’s a favourite choice for those sensitive to extreme heat.

Types of Infrared (Near, Mid, Far)

Infrared saunas come in three types: near, mid, and far infrared.

  • Near infrared: Targets the skin surface and helps with wound healing and skin health.

  • Mid infrared: Penetrates a bit deeper, improving circulation and promoting muscle recovery.

  • Far infrared: Reaches deepest into tissues, supporting detoxification and stress relief.

Many modern infrared saunas combine all three types for maximum benefit.

The Mind-Body Connection: How Heat Therapy Impacts Mental Health

The Role of Stress Hormones (e.g., Cortisol)

Cortisol, the primary stress hormone, can become chronically elevated due to modern lifestyles.

Infrared sauna therapy has been shown to reduce cortisol levels, promoting a state of calm.

This contributes to better emotional balance and improved stress resilience.

Neurotransmitter Release (e.g., Serotonin, Dopamine, Endorphins)

Heat exposure stimulates the release of mood-regulating neurotransmitters.

Infrared sauna use boosts serotonin (linked to mood), dopamine (motivation and pleasure), and endorphins (natural pain relief and euphoria).

This combination creates a feel-good effect, even after a single session.

Activation of the Parasympathetic Nervous System

Infrared heat encourages the body to shift into parasympathetic mode – your rest-and-digest state.

This helps lower heart rate and blood pressure, reducing the physical symptoms of stress and anxiety.

It’s a way to train your nervous system towards calm, especially when used regularly.

Scientifically Proven Mental Health Benefits of Infrared Saunas

Reducing Symptoms of Depression

Studies and Research Findings on Infrared Sauna and Depression

Clinical studies suggest that regular infrared sauna therapy can significantly reduce depressive symptoms.

Participants in one study reported improved mood and reduced feelings of hopelessness after just a few sessions.

The warmth and relaxation from a sauna can act as a natural mood lifter.

Impact on Mood Regulation

By improving hormonal balance and neurotransmitter activity, infrared saunas support more stable emotions.

This can be especially beneficial for those with seasonal affective disorder (SAD) or mild depressive episodes.

Alleviating Anxiety and Stress

Infrared Sauna's Effect on Cortisol Levels

As mentioned earlier, infrared therapy is known to reduce elevated cortisol levels.

Lower cortisol means less physical tension, fewer racing thoughts, and better emotional control.

This is why many users report feeling deeply relaxed after a session.

Promoting Relaxation and Calm

The quiet environment and gentle heat of a sauna session promote full-body relaxation.

It’s a peaceful escape where you can unwind, reflect, or meditate.

This mental stillness is key to easing anxiety symptoms.

Improving Sleep Quality

How Infrared Saunas Aid in Sleep Regulation

The calming effects of infrared heat help prepare the body for rest.

It lowers stress hormones and increases melatonin production naturally.

Many people report falling asleep faster and enjoying deeper sleep on sauna days.

The Link Between Sleep and Mental Health

Better sleep equals better mental health.

When you’re well-rested, your mood improves, focus sharpens, and emotional reactivity decreases.

Infrared sauna sessions can be a vital support for those struggling with insomnia or sleep-related mood issues.

Enhancing Mental Clarity and Focus

Detoxification and its Impact on Cognitive Function

Sweating helps eliminate toxins that may affect brain function.

Detoxification can lead to clearer thinking, better memory, and improved overall focus.

Increased Blood Flow to the Brain

Infrared therapy improves circulation, including to the brain.

Better blood flow means more oxygen and nutrients, which support brain performance and mental alertness.

Practical Considerations for Using Infrared Saunas for Mental Health

Wooden Infrared Sauna

Recommended Session Duration and Frequency

Starting Safely: Initial Sessions

Begin with short sessions, around 10–15 minutes at 45°C.

See how your body responds before increasing time or temperature.

Consistency for Sustained Benefits

Aim for 3–4 sessions per week for best results.

Regularity is key for mental health improvements, just like with exercise or meditation.

Important Safety Precautions and Potential Risks

Hydration

Drink water before and after each session.

Sweating leads to fluid loss, so staying hydrated is essential for safety and comfort.

Contraindications and Consulting Your Doctor

If you have any medical conditions—especially heart issues or low blood pressure—consult your GP before beginning infrared sauna therapy.

Pregnant individuals or those with chronic illness should also seek medical advice.

Signs of Overheating

Light-headedness, nausea, or dizziness are signs to exit the sauna immediately.

Always listen to your body and avoid pushing beyond comfort.

Integrating Infrared Sauna Therapy into a Holistic Wellness Routine

Complementing Traditional Mental Health Treatments

Infrared sauna therapy can be used alongside counselling, medication, or other mental health treatments.

It’s not a replacement, but a supportive tool in your mental health toolkit.

Combining with Mindfulness and Meditation

Use your time in the sauna to practise breathing exercises, meditation, or gratitude journaling.

This deepens relaxation and strengthens the mind-body connection.

Conclusion

Infrared sauna therapy is more than just a warm escape—it’s a practical tool for boosting your mental well-being.

From lifting your mood and easing anxiety to improving sleep and sharpening focus, it brings multiple benefits in a single, relaxing session.

With options like a home sauna, garden sauna, or outdoor sauna, it’s easier than ever to integrate this calming ritual into your life.

Key Takeaways

  • Infrared sauna therapy helps reduce cortisol and boost mood.

  • Regular use supports mental clarity, anxiety relief, and deeper sleep.

  • It’s a safe, enjoyable way to complement your holistic mental wellness plan.

  • Start slowly, stay hydrated, and be consistent for best results.

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Stuart Goldfinch

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