Is there ever too much of a good thing? Well, in today's blog post, we're about to find out! Take out your calendar and clear your schedule because today we are going to explore if taking an infrared sauna daily is good or bad for you!
You have probably heard about all the infrared sauna health benefits and wondered if incorporating one into your daily routine would be a game-changer. In this blog, we will discuss the advantages and disadvantages of using infrared saunas frequently so that you can schedule your time appropriately.
Plus, we'll even take a peek at how many calories you can burn in a 30-minute sauna (hint: it might just surprise you!). So grab a towel, get comfy, and join us on this sweaty adventure as we uncover the truths behind how often you should sauna — all in the name of well-being and self-care.
Is it OK to Sit in an Infrared Sauna Every Day?
Is it a good idea to use an infrared sauna every day? In short, yes. Studies have shown that the more frequently you use your sauna, the greater the health benefits you receive will be.
In fact, frequencies of 4 or more infrared sauna sessions a week can – literally – halve your risk of sudden cardiac death! What does this look like on a grand scale? Well, 30% of all deaths globally stem from cardiovascular disease (CVD), and out of those about 40-50% are sudden cardiac deaths (SCD)! And while you may be thinking that this doesn't apply to you, over time, infrared saunas health benefits on heart health could be the difference between life and death for the people around you.
In saying that, some people may not need (or want) daily sessions, and knowing what outcome you are trying to achieve will help you figure out the right balance for your lifestyle. For example, heat affects male sperm count, so if you are using infrared saunas for fertility, you might want to think again.
A question you may have asked yourself; is a 15-minute infrared sauna session enough? The research says yes! It's a great way to start reaping the benefits without overdoing it. And from what clinical studies have told us, using a sauna every day for 15 minutes is better for you than using a sauna bath for 45 minutes twice a week! While there is nothing wrong with a long sauna session, it's important to keep this in mind.
What are the Pros and Cons of Infrared Saunas?
So what are the pros and cons of using an infrared sauna daily? Well, aside from the infrared sauna health benefits you receive each and every session, and their compounding benefits when done regularly, there are some other pros you can consider.
Creating a daily practice for your well-being is something that most of us understand as being beneficial. Whether that's a 15-minute meditation, 5 minutes of stretching in the morning, or simply some quiet time to journal or reflect on the day (once the kids are asleep of course). Building healthy habits for your nervous system, mental fortitude and physical well-being, all-in-all contribute to how you are in the world, and being at your best allows you to be better for others too. Spending as little as 15 minutes a day in your Clearlight Sauna provides you with this opportunity, on top of the likes of lowering CVD risks as mentioned earlier.
No matter if you have healthy daily rituals already, or you don't, saunas could be the motivation and enjoyment you need to start creating daily rituals, or simply the icing on the cake that takes your habits to the next level!
Now, the cons. Are there dangers of a daily sauna? As mentioned previously, excessive heat to the testicles does lower sperm count for up to 3 months after use, although, numbers regain after this period of time. While this is hardly a danger to your health, if you are a male trying to conceive, and you are having difficulties, maybe restrain from saunas for a little while.
Besides the normal sauna risks that affect certain demographics, daily 45-60 minute saunas could prove too much for many people, especially at 55ºC and higher. How hot your sauna should be for daily sauna sessions, and the length of time you spend inside is a personal discovery that will be different depending on your age, fitness level, gender, experience and nutritional intake.
When weighing up the pros and cons of infrared sauna use daily, think about what you want to achieve and if a daily infrared sauna is going to support or hinder this outcome.
Is Infrared Sauna Good for the Brain?
Infrared saunas' effects on the brain are both good and bad! While heat stress from traditional saunas might cause temporary brain fog, the gentle warmth of infrared saunas offers numerous benefits to the brain, such as increased blood flow and toxin removal, leaving you feeling refreshed and invigorated.
And guess what? Studies have even linked regular sauna sessions to a reduced risk of dementia and Alzheimer's disease – now that's something to put in the memory bank! Plus, if you're looking to improve your mood or fight off the blues, infrared saunas can be a comforting haven that provides relief from symptoms of depression and anxiety. Speaking of dark times, let's look at what time of the day you should sauna!
Is it Better to do an Infrared Sauna in the Morning or at Night?
As for the best time of day, there are benefits to both morning infrared saunas and night infrared saunas; some may enjoy a morning session to energise themselves, while others might prefer winding down at night with a soothing infrared sauna experience.
One Japanese study involved ten healthy male participants who engaged in heat therapy in the morning, comparing their results to a control group who did not.
Those who enjoyed a morning infrared sauna session experienced fewer work-related errors, a lower pulse rate, and steady maintenance of alpha brain waves from 9 AM until 3 PM. This suggests that incorporating heat therapy or infrared sauna use in your morning routine may enhance mental clarity for the rest of the day.
On the other hand, an evening infrared sauna can improve sleep quality and enhance the ability to transition from a state of alertness to relaxation, setting the stage for a good night's rest.
This was demonstrated in the Global Sauna Survey where over 500 participants reported improved sleep post-sauna session. So, if you're looking to kickstart your day with improved focus and mental clarity, a morning infrared sauna session might be the way to go. However, if winding down and promoting restful sleep is your priority, consider enjoying a relaxing infrared sauna session in the evening.
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Should I do 30 or 60 minutes in an Infrared Sauna?
Some of the studies mentioned earlier also examined the duration of daily infrared sauna sessions. It turns out that building up to sessions of more than 15 minutes per day offers greater benefits compared to 5 or 10 minutes. However, there seems to be a sweet spot, between the duration and frequency of infrared sauna use. Shorter sessions between 15 - 45 minutes, 4-7 times a week are where you will get the most bang for your buck. Anything more or less may not provide enough of a benefit to warrant going beyond these efforts.
Keep in mind that the objective is not to use the infrared sauna on a daily basis, but to gain health benefits. If you are recovering well, then you could aim for 4-7 sessions per week consistently for a longer duration.
However, if you're in poor health, increasing your weekly infrared sauna sessions quickly shouldn't be a priority. When dealing with chronic health conditions, for instance, the number of weekly infrared sauna sessions and the time spent inside should be increased more gradually. This approach will help you maximise the benefits without experiencing any potential infrared sauna side effects or disadvantages. So, more isn't always better! With that in mind, let's wrap things up:
Do You Wear Clothes in an Infrared Sauna?
I don't know, do you? Clothes are optional in a home sauna, while in a public sauna, they are most likely mandatory in some countries, and offensive in others (such as Germany). In an infrared sauna, it's important to understand that anything that blocks the direct path of the infrared wavelengths to the body will impact the effectiveness of the infrared light. Therefore, it's best to be as naked as possible when using your infrared sauna. However, what to wear in a sauna is completely up to your personal comfort, so don't stress too much about it!
Does Infrared Sauna Remove Toxins?
Yes, infrared saunas cause detoxification to occur in the body, and help remove harmful heavy metals and toxins that are stored in fat cells. This is done by the far infrared wavelength, causing fat cells to disperse and release toxins stored, back into the bloodstream to be processed by excreting in sweat and urine, as well as processed by excreting in sweat and urine, as well as processed by the kidneys, liver and lymphatic system. How long you should sauna for detoxification is only 15-20 minutes before this begins to occur. Doing so daily can be a suitable treatment plan for anyone who has been overly exposed to toxins and heavy metals, including first responders to disasters, miners or people working in chemical factories.
Why am I Not Sweating in the Infrared Sauna?
Rarely someone will sit in an infrared sauna for 15-25 minutes and not break a sweat. However, it does happen, and the first culprit to be assessed is always the infrared sauna. But sometimes, it is more beneficial to identify the physiological response of the individual and not the temperature of the infrared sauna as it could be a much darker issue.
A simple reason to consider is your circulation, blood vessels, and ability to lower your core temperature. We recommend that if this is you, monitor your body temperature and not the cabin temperature. If you remain at a normal body temperature then three is a chance your infrared sauna is not working. However, if your body temperature rises and you do not sweat, then your body is not doing what it is supposed to which is cooling yourself down, and that should be addressed with a health professional.
Health Benefits from a Regular Infrared Sauna Session Routine
As we expressed earlier, infrared sauna therapy works best when done regularly. Infrared therapy for the means of detoxification will have a dramatically more impact on the 10th session than the first session. The infrared waves target the fat cells in the body directly, and the more frequently you do infrared sauna therapy, the more toxins will be released.
But detoxification isn't the only one of infrared sauna health benefits that improve with frequency.
Muscle soreness and sore muscles after an intense workout also receive improvements from consistently sauna bathing in infrared heat. Simultaneously, infrared heat for workout recovery also provides a mild cardiovascular workout as your core body temperature increases. So the benefit of infrared light sauna bathing in conjunction with an exercise program is two-fold, faster muscle recovery and an additional cardiovascular workout that maintains an increased heart rate post-exercise.
Utilising the entire infrared light spectrum for health benefits provides advantages over using a traditional sauna due to the lower temperatures allowing for regular sauna use without overdoing it.
How Many Calories do you Burn in an Infrared Sauna for 15 minutes and 30 minutes?
Your ability to lose weight with infrared technology is similar to the benefits of a brisk walk, without anything holding you back like medical conditions that cause chronic pain or joint pain which may inhibit exercise.
The number of calories burned during a 15-minute and 30-minute session varies from person to person. The average person can burn roughly between 177 calories for a 15-minute session, and 244 calories for a 30-minute session, or the equivalent of a 7-minute or 13-minute run. And you don't just lose water weight in an infrared sauna, but fat loss as well.
Infrared Saunas for Optimal Health: What is the Perfect Sauna Session?
Whether you are using a far infrared sauna for workout recovery, or utilising them as a treatment of symptoms for autoimmune conditions like chronic fatigue syndrome or fibromyalgia, the lower temperature of an infrared sauna will allow longer sessions, avoid the risks of heat exhaustion, and give your body time after one session to recover so that you can use the sauna the next day.
The daily sauna will show improved circulation (so that you might be able to start sweating if this is an issue), support symptoms of high blood pressure and even supercharge collagen production for sauna skin health benefits.
We hope you can see that daily infrared sauna sessions are a fantastic way to boost your overall well-being, especially if you're already in good health and not trying to conceive. So Why not try and get the amazing perks of building healthy daily habits around an infrared sauna, not to mention it decreases your overall risk of dying, which is a worthwhile bonus!