Woman in Robe at Infrared Sauna

Infrared Sauna for Perimenopause

by Team House of Senti in Education Hub

Hot flushes, mood swings, and sleep playing hide-and-seek? Perimenopause is no picnic—but your home sauna might just save the day. Short answer: Yes, an infrared sauna (whether it’s a garden sauna or outdoor sauna) can ease symptoms naturally.
Read on to discover how this glowing retreat brings real relief.

Woman in Robe at Infrared Sauna

Understanding Infrared Saunas

What is an Infrared Sauna?

Infrared saunas use light to create warmth.
Instead of heating the air, they warm the body directly using infrared waves.
This allows for a deep, relaxing sweat at much lower temperatures.
It’s a gentler way to enjoy the benefits of heat therapy, especially if you dislike the intensity of traditional saunas.

How Infrared Saunas Differ from Traditional Saunas (e.g., heating mechanism, temperature)

Feature Infrared Sauna Traditional Sauna
Heating Method Infrared light waves Heated air
Temperature Range 45°C – 65°C 70°C – 90°C
Sweat Depth Deep tissue level Surface sweat
Breathing Comfort Easier to tolerate Can feel stifling

Infrared saunas create a mild, penetrating heat.
You’ll sweat just as much—but feel more comfortable throughout.

Types of Infrared (Near, Mid, Far, Full-Spectrum) and Their Penetration

  • Near Infrared: Targets skin surface and healing

  • Mid Infrared: Reaches muscles and connective tissue

  • Far Infrared: Penetrates deepest—ideal for detox and stress relief

  • Full-Spectrum: Offers a mix of all three for whole-body benefits

The Science Behind Infrared Therapy

How Infrared Heat Interacts with the Body

Infrared waves warm the body by sinking beneath the skin.
They can reach up to 5cm deep, warming muscles, joints, and organs.
This promotes circulation, eases tension, and encourages the body’s natural healing processes.

Promoting Cellular Health and Circulation

Mitochondria, your cells’ energy producers, become more active in infrared heat.
Better blood flow delivers more oxygen to tissues.
This supports cellular repair, boosts energy levels, and helps maintain overall vitality.

Key Benefits of Infrared Saunas for Perimenopause Symptoms

Alleviating Common Perimenopause Symptoms

Reducing Hot Flashes and Night Sweats (Thermoregulation)

Infrared heat may help the body reset how it manages temperature.
With regular sessions, women often report fewer hot flushes.
By improving circulation and calming the nervous system, it makes heat surges feel less intense.

Improving Sleep Quality and Combating Insomnia (Melatonin Production, Circadian Rhythm)

Poor sleep is common in perimenopause.
Infrared therapy lowers cortisol and relaxes muscles, making it easier to wind down.
It may also encourage natural melatonin production and restore your sleep-wake cycle.
The result? Deeper, more restful nights.

Managing Mood Swings, Anxiety, and Stress (Cortisol Reduction, Endorphin Release, Nervous System Regulation)

Infrared saunas activate the parasympathetic nervous system—your body’s calm mode.
This helps reduce cortisol and encourages endorphins.
Sessions leave you feeling more grounded, less irritable, and mentally balanced.

Supporting Physical Comfort and Health

Relieving Joint Pain, Muscle Aches, and Stiffness (Inflammation Reduction, Increased Blood Flow)

Hormonal changes can trigger aches and stiffness.
Infrared heat boosts blood flow to sore muscles and joints.
This helps reduce inflammation and ease discomfort naturally.

Aiding in Detoxification and Lymphatic Drainage

Sweating helps remove toxins and supports lymph movement.
This light detox effect is especially helpful during hormonal shifts.
It complements other perimenopause wellness routines like clean eating and hydration.

Supporting Bone Density and Overall Bone Health

While more research is needed, some findings suggest infrared therapy may support calcium use and circulation.
These are essential for maintaining bone density.
Combined with exercise and a nutrient-rich diet, sauna use can become part of a bone-friendly routine.

Enhancing Skin Health and Appearance

Boosting Collagen Production and Skin Elasticity

Improved circulation may help stimulate collagen.
This leads to plumper, firmer skin—useful for tackling the thinning and dullness often seen during perimenopause.

Improving Skin Tone and Reducing Dryness

Sweating draws moisture from deeper layers to the surface.
This can smooth skin texture and reduce flakiness or irritation caused by hormonal changes.

Promoting Clearer Skin (Detoxification)

The sauna helps flush impurities through the skin.
It may support clearer pores and reduce breakouts, especially hormonal acne.

Infrared Saunas: Hormonal Balance and Holistic Well-being During Perimenopause

Wooden Spacious Infrared Sauna

Impact on Hormonal Regulation

Influence on Cortisol Levels and Stress Response

Cortisol is a key player in perimenopause symptoms.
Infrared sauna sessions help lower cortisol naturally, reducing tension and mental fatigue.
Over time, this creates a more balanced hormonal environment.

Potential Effects on Growth Hormone, Prolactin, and Thyroid Hormones

There’s early evidence suggesting infrared may boost growth hormone and support thyroid balance.
These hormones influence metabolism, energy, and mood.
The gentle heat may help regulate them, especially when paired with lifestyle changes.

Supporting the Endocrine System

Better circulation and reduced inflammation can benefit the glands that control hormones.
This includes your thyroid, adrenals, and ovaries—all of which shift during perimenopause.

Broader Health Advantages

Cardiovascular Health Support (Blood Pressure, Circulation)

Infrared heat causes blood vessels to expand, lowering resistance.
This can reduce blood pressure and improve overall circulation.
It’s a relaxing, heart-friendly practice.

Metabolism and Weight Management

You burn calories during a session—up to 300 in 30 minutes.
Though not a substitute for exercise, it can support metabolism alongside movement and diet.

Immune System Boost

Raising your core temperature mimics a fever, which activates immune defences.
Regular sauna use may help you fend off minor colds or fatigue.

Cognitive Function and Mental Clarity

Improved blood flow to the brain boosts clarity and focus.
Combined with lower cortisol, this helps reduce “brain fog” often experienced during perimenopause.

Practical Considerations and Safety

How to Integrate Infrared Saunas into Your Routine (Frequency, Duration)

  • Begin with 2–3 sessions weekly

  • Each session should last 15–30 minutes

  • Keep temps between 45°C–60°C

  • Adjust based on how your body responds

Hydration and Electrolyte Balance

  • Always drink water before and after sessions

  • Replenish with electrolytes if sweating heavily

  • Avoid alcohol or caffeine pre-sauna

Choosing a Safe Infrared Sauna (Low EMF, VOCs)

Look for:

  • Low EMF models

  • Saunas made with non-toxic materials

  • Options suitable for home, garden, or outdoor settings
    Safety-certified saunas offer peace of mind alongside wellness.

When to Consult Your Doctor (Contraindications, Health Conditions)

Always check with your GP if:

  • You have heart, thyroid, or adrenal conditions

  • You’re on HRT or medications that affect temperature regulation

  • You feel dizzy or unwell after sessions

Conclusion

Perimenopause can feel like a hormonal rollercoaster—but support doesn’t have to come from a pill bottle alone. An infrared sauna offers a calming, effective way to ease many symptoms, from hot flushes and anxiety to sleep troubles and skin changes.
With consistent use, a home sauna, garden sauna, or outdoor sauna can become your personal retreat. While it won’t solve everything overnight, it’s a gentle companion on your wellness journey. Always pair sauna use with self-care, hydration, movement, and medical advice when needed.

Takeaways

  • Infrared sauna therapy is a gentle, natural way to support perimenopause wellness.

  • It helps manage hot flushes, mood swings, poor sleep, and more.

  • The therapy may support hormonal balance, joint comfort, skin health, and mental clarity.

  • Choose a safe, low-EMF sauna and start slowly—2–3 sessions a week is ideal.

  • Stay hydrated, listen to your body, and consult a healthcare provider if unsure.

  • Whether it’s an outdoor sauna, garden sauna, or compact home unit, it can be your relaxing escape during hormonal changes.

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Our Resident Physiotherapist

Stuart Goldfinch
Resident Physiotherapist and Wellness Advisor - author of our education hub.

✅ BSc Physiotherapy (First Class Honours)
✅ Degree in Sports Rehabilitation
✅ HCPC Registered with 14 years clinical experience
✅ Ex-22 SAS Trainer (Injury Management)
✅ NHS Specialist Physiotherapist
✅ Head Physio & Health Advisor – Merseyside Police
✅ Founder, Functional Movement Physio Liverpool
✅ Certified Gut Restoration Advisor, Nutrition Coach, Strength & Conditioning Coach

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