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Woman dealing with Period at Infrared Sauna

Infrared Sauna While on Period

by Team House of Senti in Education Hub

Period cramps got you curled up like a croissant? The short answer: Yes, you can use a Sauna or Infrared Sauna while on your period—and it might actually help! Whether it’s a Home Sauna, Garden Sauna, or Outdoor Sauna, keep reading to learn how infrared heat can ease your cycle woes.

Woman dealing with Period at Infrared Sauna

Understanding Infrared Saunas and Your Menstrual Cycle

What is an Infrared Sauna?

How infrared heat differs from traditional saunas

Infrared saunas use light-based heat that warms your body directly, rather than heating the air around you. Traditional saunas rely on high temperatures in the room itself, making the experience more intense.

Infrared models operate at lower temperatures, typically around 40–60°C, which means the heat feels more comfortable. This makes them especially useful for those who feel more sensitive during menstruation.

The heat penetrates deep into muscle tissue, offering therapeutic benefits without overwhelming your body.

Benefits of infrared sauna therapy (general)

Infrared saunas are well known for offering several physical and mental benefits. These include:

  • Muscle relaxation

  • Improved blood circulation

  • Sweating and detoxification

  • Stress relief

  • Skin health support

When used regularly, they can be part of a well-rounded wellness routine—period or not.

The Menstrual Cycle: A Brief Overview

Key phases and hormonal shifts

Your cycle goes through four main stages: menstruation, follicular phase, ovulation, and luteal phase. Each stage brings shifts in hormones like oestrogen and progesterone.

These changes affect how you feel physically and emotionally. Energy, sleep, skin, and even digestion can vary depending on where you are in the cycle.

Understanding this helps you decide when and how to use saunas for support.

Common menstrual symptoms

Typical symptoms during menstruation include:

  • Cramping in the abdomen or lower back

  • Bloating and fluid retention

  • Fatigue or lack of focus

  • Breast tenderness

  • Irritability or mood changes

  • Breakouts or dull skin

Many of these symptoms can be eased with gentle heat and relaxation.

Benefits of Using an Infrared Sauna During Your Period

Alleviating Menstrual Symptoms

Reducing cramps and muscle tension

Infrared heat penetrates deeply into muscle tissue. This helps ease tension and tightness around the abdomen and back.

As a result, infrared sauna for cramps can be a safe and natural way to reduce discomfort.

It also relaxes muscles, making your body feel lighter and less tense.

Bloating relief through detoxification and fluid balance

Sweating in an infrared sauna helps your body release excess water. This can reduce bloating, which is one of the most uncomfortable period symptoms.

By promoting detoxification through sweat, your body feels less weighed down.

This makes you feel fresher and more energised during your cycle.

Promoting relaxation and stress reduction

Infrared saunas create a calm, warm environment that encourages full-body relaxation. That alone can ease tension from both physical pain and emotional stress.

Just a 20-minute session in a Home Sauna, Garden Sauna, or Outdoor Sauna can provide noticeable relief.
It’s the kind of self-care that makes a difference during PMS or heavy days.

Hormonal Balance and Overall Well-being

Potential impact on mood and PMS symptoms

Mood swings during PMS can be difficult to manage. Infrared sauna sessions promote calm and clarity by relaxing the nervous system.

You may notice improved mood, better sleep, and less emotional intensity.

The result? A more balanced and manageable menstrual experience.

Supporting detoxification pathways

The infrared heat stimulates the lymphatic system and encourages sweating. This helps your body flush out toxins and support hormone regulation.

Supporting your detox system may make your cycle smoother over time.

It also gives your liver and kidneys a little helping hand.

Improved circulation and skin health

Good blood flow is key for a healthy menstrual cycle. It reduces fatigue, supports healing, and brings nutrients where they’re needed.

Infrared saunas help boost circulation, even during colder days or low-energy periods.

Open pores from sweating also help keep your skin clearer—always a bonus!

Important Considerations and Precautions

Wooden Infrared Sauna

Hydration is Key

Why extra hydration is crucial during menstruation and sauna use

Both sauna sessions and periods lead to fluid loss. If you’re not replenishing properly, you may feel dizzy or drained.

Dehydration also worsens cramps, headaches, and fatigue.

Staying hydrated keeps you feeling steady and supported throughout your session.

Recommended hydration strategies

  • Drink at least one glass of water before and after your session

  • Add electrolytes if you sweat a lot

  • Avoid caffeine right before the sauna, as it can increase dehydration

These small steps go a long way toward feeling good during and after your sauna use.

Listening to Your Body

Recognising signs of discomfort or lightheadedness

If you feel faint, nauseous, or too hot, get out of the sauna immediately. These are signs that your body is overwhelmed.

Always listen to what your body is telling you—especially during your period.

It’s better to cut a session short than risk exhaustion or stress.

Adjusting session duration and temperature

Keep sessions shorter—15 to 30 minutes is usually enough.

Start with lower temperatures and gradually work your way up, only if you feel comfortable.
This is especially important on your heaviest flow days.

Potential Side Effects and When to Avoid

Temporary increase in menstrual flow

Some users notice slightly more bleeding after sauna use. This may be due to improved blood flow and is usually temporary.

However, it can be uncomfortable if you're already bleeding heavily.

In such cases, wait until your flow lightens before returning to the sauna.

Contraindications (e.g., heavy bleeding, certain medical conditions, pregnancy)

Avoid sauna use during your period if you:

  • Have very heavy flow

  • Are pregnant

  • Have heart or circulation issues

  • Experience dizziness regularly

If you’re unsure, always speak with a health professional first.

Consulting with a healthcare professional

Before adding sauna sessions to your period routine, check with your GP.

This is especially important if you have hormonal conditions, are on medication, or feel unsure about the effects.

Better to be safe and well-informed.

Tips for a Comfortable and Effective Sauna Session

Wooden Spacious Infrared Sauna

Preparing for Your Session

What to wear and bring

Wear a light cotton wrap or towel. Bring:

  • A bottle of water

  • A clean towel

  • Extra sanitary products or underwear if needed

Dress comfortably and hygienically.

Pre-sauna routines

Eat a light snack about 30–60 minutes before your session.
Hydrate in advance and avoid going in on a full stomach.

Light stretches can also help you prepare.

During Your Session

Positioning and comfort

Sit or lie in a position that supports your lower back.

Use a towel underneath you for hygiene and softness.
Make sure you’re comfortable and not straining your body.

Mindfulness and relaxation techniques

Try deep, slow breathing or play calming music.
You can also practise guided visualisation or simply focus on relaxing each muscle group.

This enhances your sauna session and supports mental clarity.

Post-Sauna Care

Rehydration and electrolyte replenishment

Rehydrate as soon as possible after your session.
Coconut water or electrolyte drinks are great options.

Avoid caffeine and alcohol for a few hours afterward.
They can undo the benefits of your session.

Skincare considerations

Gently rinse off sweat to prevent clogged pores.
Moisturise your skin to restore hydration and lock in that post-sauna glow.

Frequently Asked Questions About Infrared Saunas and Periods

Can infrared saunas affect my menstrual cycle regularity?

No clear evidence suggests they affect your cycle length or regularity.
However, they may help ease symptoms, making your cycle feel smoother overall.

Is it safe to use an infrared sauna if I have heavy periods?

It’s best to avoid sauna sessions during heavy flow.
Wait until your bleeding has slowed and always listen to your body.

How long should a sauna session be during menstruation?

Keep it between 15 to 30 minutes.
Shorter sessions are better if you’re feeling fatigued or lightheaded.

Are there specific phases of my cycle where sauna use is more beneficial or should be avoided?

Avoid sauna use during your heaviest days.
It’s especially helpful during the PMS phase and luteal phase, when tension and bloating are more common.

Conclusion

Using an infrared sauna while on your period isn’t just safe—it can actually be a little lifesaver when those cramps kick in or when you’re feeling a bit sluggish. With the soothing warmth of a Home Sauna, Garden Sauna, or even an Outdoor Sauna, you can enjoy relief from bloating, tension, and stress without needing to reach for a hot water bottle.

That said, your comfort comes first. Every cycle is different, and so is every body. So if something feels off—like dizziness or extra fatigue—it's okay to skip the session or take it easy.

In short: yes, infrared heat can help during your period—but stay hydrated, listen to your body, and don’t push it.

Takeaways

  • Yes, you can use an infrared sauna during your period.

  • It may help reduce cramps, bloating, and PMS symptoms.

  • Hydration is non-negotiable—before, during, and after.

  • Stick to shorter, gentler sessions, especially on heavier days.

  • Always listen to your body. If in doubt, skip it or speak with a healthcare provider.

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Stuart Goldfinch

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