Full-spectrum infrared sauna therapy is one of the most beneficial tools in your health optimization tool kit.
For longevity, high-performance, recovery, cardiovascular function, metabolism, and overall health.
Elevating your overall quality of life, even as you age.
In this article, you’ll discover how full-spectrum infrared sauna therapy optimizes your biology and slows the aging process.
I’ll also share tips for integrating infrared sauna sessions into your longevity routine and the best at-home full-spectrum infrared sauna I’ve found.
Infrared vs. Traditional Sauna: Why Heat Isn’t Enough
While some of the studies I reference below focus on traditional saunas, I have included them anyway.
Why?
Both traditional and infrared saunas operate through the same primary two mechanism:
- Raising core body temperature
- Increasing sweating
It’s this combo that triggers many of the physiological benefits I’ll cover below.
Traditional saunas heat the air around you (170–210°F) to make you sweat. This kind of heat stress activates heat shock proteins (HSPs), boosts your circulation, and supports heart health.
Infrared saunas work at lower, more comfortable temps (110-150°F) but have dual effects of heat plus non-visible light (infrared spectrum) which works deeper and activates even more biological effects.
Instead of just heating the air, infrared saunas use light waves to penetrate tissues, providing those same benefits as a traditional sauna, plus delivering light energy directly to your cells, mitochondria, and even DNA.
That’s why I prefer these top at-home infrared saunas over the traditional radiant heat options. More on my go-to brand later.
Breaking Down Full-Spectrum Infrared: NIR, MIR & FIR
| Infrared Type 🌅 | Benefits 🧬 |
|---|---|
| Far Infrared (FIR) | • Induces sweating at a cellular level for detoxification • Enhances blood flow & cardiovascular function • Supports lymphatic drainage & elimination of heavy metals • Improves oxygen delivery to tissues & organs • Induces the parasympathetic nervous system, enhances sleep & relaxation |
| Mid Infrared (MIR) | • Accelerates muscle recovery • Helps reduce inflammation • Supports improved sleep |
| Near Infrared (NIR) | • Boosts ATP energy production at the cellular level • Supports muscle repair, tissue healing, & inflammation control • Increases collagen production for skin health & anti-aging |
Full-spectrum infrared is a term borrowed from the visible light spectrum.
Think of a rainbow—each color you see represents a range of visible wavelengths.
Infrared works the same way, but you can’t see it. It’s invisible.
Infrared means “below red”, the energy just past visible light. It makes up around 55% of sunlight and delivers healing wavelengths that feel like a warm hug and help plants grow Share on XLike plants, you’re built to absorb light.
You’re essentially a biological solar panel, with specialized light-absorbing structures called chromophores.
Two of the most important chromophores? Melanin and hemoglobin. They absorb light energy, triggering biochemical processes that optimize function across every system in the body.
Other chromophores include cytochromes in the mitochondria, DNA, RNA, and chlorophyll.
Infrared isn’t just heat, it’s a biological catalyst!
How Full Spectrum Infrared Saunas Benefit 5 Key Hallmarks of Aging
Longevity science currently recognizes 12 hallmarks of aging.
Full-spectrum infrared directly influences at least 5 of them. Here’s how infrared saunas address these aging hallmarks.
Mitochondrial dysfunction
Mitochondria are the (hundreds or thousands of) powerhouses of every cell. Aging causes mitochondrial dysfunction, leading to fatigue, metabolic decline, and cognitive impairment.
Infrared saunas enhances mitochondrial function by stimulating oxidative phosphorylation (OXPHOS), the process your cells use to generate energy efficiently.
This improves energy production and cellular efficiency, making you feel more energetic.
Near-infrared (NIR) light activates cytochrome oxidase enzymes in mitochondria, promoting ATP production and DNA repair [R].
This process helps rejuvenate mitochondria and keeps cells biologically younger, slowing down aging and keeping you feeling and functioning at your best.
Cellular senescence
As you age, dysfunctional “zombie” cells (senescent cells) accumulate, driving inflammation and aging. Worse, they secrete chemicals that “infect” neighboring cells.
Infrared sauna therapy stimulates autophagy, a process where cells remove damaged or dysfunctional components, including these senescent zombie cells [R].
This aids tissue regeneration and prevents the accumulation of toxic cellular debris linked to aging. Helping you feel revitalized.
You can use full-spectrum infrared saunas to eliminate these zombie cells without using senolytic supplements, or, stack them together for the best results.
Chronic inflammation
Inflammaging or chronic low-grade inflammation is another root cause of aging and disease.
Although cold plunge therapy is most often associated with anti-inflammatory benefits, infrared helps too.
Full-spectrum infrared saunas have been shown to lower inflammatory markers, such as C-reactive protein (CRP), and reduce systemic inflammation [R, R].
This alleviates symptoms of inflammatory conditions like arthritis, combats fatigue, and lowers your risk of chronic disease.
Gut microbiome dysbiosis
For the last decade, gut health has become a trendy topic. It’s also one of the newer hallmarks of aging.
Gut health inherently declines with age, increasing inflammation and metabolic dysfunction.
Infrared sauna therapy’s ability to reduce systemic inflammation supports the processes of improving gut permeability, microbiome balance, and opening detox pathways Share on XYou’ll then experience better digestion and nutrient absorption leading to improved immune function and overall well-being.
Stem cell exhaustion
Stem cells are your body’s reservoir of multi-purpose rebuilding cells.
These cells regenerate tissues and maintain youthful function. Which is why so many biohackers use stem cell therapy to accelerate healing and delay aging.
Running out of these cells (AKA stem cell exhaustion), is a major factor in aging [R].
The general effects of heat stress, such as improved circulation and reduced inflammation, create an environment conducive to stem cell activity.
Studies show infrared sauna therapy mobilizes stem cells from the bone marrow, supporting healing, regeneration, and longevity [R].
How Full-Spectrum Infrared Saunas Enhance Overall Health
Longevity is just the begining. Full-spectrum infrared saunas benefit many functions related to your overall systemic health too.
By using non-visible light to directly heat the body, FS infrared penetrates deeper into tissues.
This promotes cellular health, reduces inflammation, improves physical and mental health, which improve the body as a whole.
Improves cardiovascular health
Sauna therapy is sometimes called an exercise mimetic because it strengthens the cardiovascular system similarly to a workout.
It does this by improving vascular endothelial function [R]. Resulting in lower blood pressure, reduced artery stiffness, and improved circulation [R].
Regular use, lowers risk of heart disease, stroke, high blood pressure, and dementia [R]. While also improving chronic pain, depression, and exercise tolerance [R].
The best way to use it?
Studies show that when combined with exercise, sauna sessions improve cardiorespiratory fitness, cholesterol levels, and systolic blood pressure [R].
Eases pain
Infrared sauna therapy has been shown to significantly reduce pain and stiffness.
Usage appears to increase levels of natural opioids produced by the body (beta-endorphins) that alleviate pain and feel great. That, plus increases of other pain-relieving compounds.
Research suggests that it’s especially beneficial for conditions like rheumatoid arthritis, fibromyalgia, and ankylosing spondylitis [R].
One study mentions…
Infrared treatment has statistically significant short-term beneficial effects and clinically relevant period effects during treatment in RA and AS patients without enhancing disease activity… and no adverse effects
Infrared sauna in patients with rheumatoid arthritis and ankylosing spondylitis
Patients who suffered from chronic pain and chronic fatigue syndrome also experienced dramatic improvements in their symptoms [R, R].
Beyond relaxing, infrared sauna therapy is a powerful, science-backed way to support your body’s healing and long-term wellness.
Promotes mental health & cognitive performance
Looking for a holistic approach to improving mental health and cognitive function>
Full spectrum infrared therapy works through mechanisms like stress reduction, improved circulation, detoxification, sleep, and enhanced neuroplasticity.
Heat exposure increases levels of focus and clarity enhancing neurotransmitters like dopamine. Cognitive performance also elevates from the enhanced blood flow and delivery of oxygen and nutrients to the brain.
Results of a 6-week study showed that sauna therapy resulted in a significant reduction in depression symptoms, with improvements continuing for up to 6 weeks after the treatment. [R, R]
So if you’re feeling blue or maybe even downright depressed, infrared sauna therapy may help.
Besides promoting relaxation and general mental well-being, regular infrared sauna use is strongly associated with a reduced risk of mental disorders [R].
Supports metabolic health & detoxification
| Metabolic Benefits 🩺 | Detox Benefits 💦 |
|---|---|
| Enhances insulin sensitivity | Eliminates heavy metals like lead and mercury |
| Improves glucose control | Helps expel pesticide residue |
| Upregulates endothelial nitric oxide synthase (helps blood vessels function better) | Reduces Bisphenol A (BPA) levels |
| Lowers blood pressure | Reduces phthalate levels |
| Reduces waist size | Removes flame retardants from the body |
| Lowers inflammation & oxidative stress (major drivers of chronic diseases like metabolic syndrome) | Imroves the excretion of polychlorinated biphenyls (PCBs) |
Using an infrared sauna regularly powerful improves metabolic health by enhancing insulin sensitivity and other biomarkers.
It upregulates endothelial nitric oxide synthase (eNOS), which helps your blood vessels function better, similar to exercise [R].
People who stick with infrared sauna sessions often see real results: lower blood pressure, better glucose control, and even a noticeable drop in waist size [R].
Plus, when you spend time in an infrared sauna, you’re actually giving your body a dose of hormesis—a type of “good stress” that amplifies your body’s defense systems [R].
Hormesis helps lower inflammation and oxidative stress, both major drivers of chronic diseases like metabolic syndrome Share on XOf course, don’t forget that sweating due to infrared heat helps with eliminating toxins through the skin.
Regular infrared sauna use helps eliminate heavy metals like lead and mercury [R], pesticides [R], BPA [R], phthalates [R], flame retardants [R], and PCBs [R].
Neuroprotection & helps manage neurodegenerative diseases
As you age, the brain has a harder time repairing and regenerating.
Eventually, damage accumulates and neurological symptoms arise. Infrared sauna therapy protects the brain through many mechanisms.
Infrared light boosts blood flow to your brain, sparks the growth of new brain cells (neurogenesis), and helps clear out the plaques and tangles linked to Alzheimer’s, while also lowering oxidative stress [R].
Elevated antioxidant levels, healthier mitochondria, and deeper sleep work together to enhance the brain’s resilience.
Furthermore, research suggests that passive heating boosts protective heat shock proteins (HSPs), improve blood flow to your brain, and support muscle function [R].
Making FS therapy a strong choice against neurodegenerative diseases like Alzheimer’s, Parkinson’s, and dementia.
Amyloid beta is connected to the early stages of Alzheimer’s, but a study from UTMB provided evidence that [R]:
“…near infrared light can make the brain more resistant to the damaging effects of amyloid beta”
Though the science is still unfolding, regular infrared sauna sessions—about 4 to 7 times a week—shows real promise for helping people with neurodegenerative diseases [R].
How Full-Spectrum Infrared Saunas Boost Athletic Performance
Athletes often use full-spectrum infrared saunas because it provides them a physical and mental edge over their competition.
While a great tool to biohack faster muscle recovery (and reduce soreness), the sauna also mimics the benefits of exercise without taxing the nervous system as heavily.
Here are the other benefits for physical performance.
Enhances recovery
After intense training, stepping into an infrared sauna can speed up your recovery.
Infrared sauna therapy boosts blood flow. Delivering oxygen and nutrients deep into your muscles to accelerate repair, clear lactate faster, and reduce soreness and inflammation [R].
Studies show a single session improves explosive strength (like countermovement jump height), lessens muscle soreness, and enhances overall readiness [R, R] without straining your autonomic nervous system [R].
Using an infrared sauna after resistance training helps prevent a big loss of power and can make you feel less sore compared to if you don’t use the sauna [R].
Improves endurance
Regular sauna use acclimatizes the body to heat stress while passively conditioning the heart.
While also triggering stamina-enhancing physiological changes like improved plasma volume and sweat response. Enhanced thermoregulation also helps athletes perform better in hot environments.
Improved recovery through infrared saunas allows athletes to maintain or enhance endurance performance over time [R].
Far-infrared sauna therapy has been shown to improve muscle strength, walking speed, and reduce frailty scores in elderly participants [R].
Because muscle strength, mobility, and recovery play key roles in maintaining and building endurance, these findings suggest that far-infrared sauna therapy may indirectly support enhanced endurance capacity.
This doesn’t just happen in older adults, but potentially across different populations aiming to improve long-term performance.
Of course, we still need more research into the impact of full spectrum saunas on endurance [R].
Supports muscle growth
Using an infrared sauna increases your muscle temperature, which triggers processes important for muscle growth.
The heat boosts the expression of heat-shock proteins (HSP), which help repair damaged muscle fibers and protect them from stress. HSPs send stress signals to your pituitary gland which causes increased release of human growth hormone (HGH).
Although this mechanism isn’t as well researched as with the traditional sauna, the proposed mechanism behind the 16-fold increase in HGH levels is the same [R].
It also activates the mTOR signaling pathway, a key process that regulates cell growth and stimulates muscle protein synthesis.
Plus, by reducing cortisol levels, saunas make your internal environment more conducive to muscle building.
Together, these responses can aid in your muscle recovery and growth, making infrared sauna use a helpful tool after workouts. Though it doesn’t directly replace the muscle-building effects of exercise. [R]
Supports mental performance
Infrared sauna therapy can enhance your mental performance by reducing stress and anxiety [R]. This, in turn, helps lower adrenaline levels released during physical activity, promoting relaxation after a stressful competition or workout.
Lower stress levels also leads to to improved focus, clearer thinking, and enhanced mental performance.
Another study showed that far-infrared sauna lowers cortisol and significantly increases growth hormone, helping alleviate anxiety, improve mood, and stabilize energy levels [R].
When you use infrared sauna therapy, your body boosts the production of brain-derived neurotrophic factor (BDNF), encouraging the growth of new neurons and enhancing your brain’s ability to adapt and reorganize.
By promoting neuronal plasticity, infrared sauna therapy helps reduce anxiety and depression [R].
BioHarmonize With The Top Full-Spectrum Infrared Sauna Technology
Red and infrared light are considered healing spectrums, helping to balance out excess exposure to blue light and, in some cases, UV light.
I’m a proponent of light therapy. I’ve tested, and compared, and reviewed the best red light therapy products for home use. Red light is good, but not enough.
After testing dozens of the best full-spectrum at-home infrared saunas, I’ve found one brand that most closely harnesses the best spectrums of natural sunlight.
I’ve found one brand that provides comprehensive light therapy, at optimized wavelengths. They make it easy, with pre-set programs designed to support specific health benefits.
Here’s why I love Sunlighten’s Smart Sauna mPulse technology:
- Separates each wavelength into specific frequencies for maximum cellular absorption
- Uses LED-based near-infrared and red light sauna instead of heat-based, ensuring optimal mitochondrial activation
- Providing scientifically-backed, patented infrared technology
- Intelligent design makes their saunas easy and enjoyable to use
Most infrared saunas emit all wavelengths in the spectrum, which can result in some wavelengths being reflected or not absorbed. So they become less efficient.
Sunlighten’s mPulse Smart Sauna delivers the right light at the right time and in the right dose.
They also offer other models if you’re seeking a hotter experience or a portable, personal sauna. If you need help, their infrared sauna consultants can help you find the right product for your goals and needs.
How to Integrate Full-Spectrum Infrared Sauna Into Your Longevity Protocol
As with any health optimization protocol to optimize your wellbeing, regular, consistent use over time is key.
The ideal biohacking protocol to get the most out of your infrared sauna is the following:
| Duration ⏳ | 30-45 min per session |
| Best Timing 🕒 | Post-workout for recovery, morning for energy, evening for relaxation |
| Hydration 💧 | Drink electrolytes before and after your session |
| Stacking 📚 | Combine with cold therapy, fasting, whole body vibration, or breathwork for enhanced benefits |
Full-spectrum infrared takes a little longer than traditional radiant heat saunas. The sweet spot is between 30 to 45 minutes.
This allows your core temperature to rise gradually, promoting detox pathways and driving mitochondrial adaptation without over-stressing your system.
Sweating is one of the main mechanisms behind the detox benefits of infrared saunas, but it also depletes fluids and minerals. So make sure you:
- Hydrate with mineral-rich water or add a pinch of sea salt
- Replenish with electrolytes to avoid fatigue, headaches, or dizziness
- Consider supplementing magnesium, since heat rapidly depletes this mineral more than others
Pro Tip: Add one of these top trace mineral supplements to your water or sip on coconut water post-session for a natural electrolyte boost
Personally, I finish my sessions at least 4 hours before bed, otherwise my increased core body temperature interferes with sleep (even if I cold plunge afterward).
Optimize Your Longevity & Performance with Full-Spectrum Infrared Sauna Therapy
Sauna therapy is hands-down one of my favorite biohacks.
Both the historical and scientific evidence validating saunas are compelling.
From improving mitochondrial function and cellular cleanup to reducing inflammation and supporting metabolic health, infrared saunas influence several core processes tied to how we age and perform.
While I do enjoy the scalding 198 degree temperatures of my local gym’s traditional radiant heat box, I certainly prefer the comfort and multifaceted benefits of full-spectrum infrared sauna.
As long as you hit the two primary endpoints (increased core temp and adequate water loss), you’ll gain the benefits.
I look forward to the research on infrared saunas specifically catching up to radian heat. Because with infrared, you get the dual benefits of:
- Heat therapy
- Light therapy
Sauna bathing is one of those easily to build habits that you’ll quickly begin craving.
Whether you’re looking to enhance athletic recovery, support brain health, or simply feel more energized and balanced, integrating infrared sauna session into your weekly routine will help you move the needle in the right direction.
As with any wellness modality, the key lies in consistency, listening to your body, and finding what works best for your individual goals.
How about you? Do you use full-spectrum infrared sauna therapy?
If you’ve learned a thing or two, share this article with friends and leave a comment below. Feel free to let me know what you want to learn more about next.
