Infrared Saunas and Aging Well: What You Should Know About Evidence and Options

You’ve probably noticed it — friends talking about their new infrared sauna sessions, wellness centers advertising gentle heat therapy, maybe even your gym adding a glowing wooden room in the corner.

Infrared saunas are trending among middle-aged and older adults who want to ease stiff joints, sleep better, lower stress, and stay active longer. The appeal is easy to understand. When you care about protecting your heart, preserving mobility, and maintaining independence, any tool that promises support feels worth exploring.

But before you step inside, it’s smart to pause and ask: What does real research say, and how does this fit into a thoughtful, long-term health strategy — not just the latest wellness headline?

Then, if it makes sense for you, what are the options available for your home?

Promise, But Keep Safety in Mind

Infrared saunas show some promise for heart health and relaxation, but should be used safely and as part of overall health planning.

You may have heard claims that infrared saunas can ease pain, improve circulation, or even boost longevity. For adults age 50 and older — often juggling concerns about heart health, mobility, sleep, and independence — these promises can sound downright hopeful.

But how much of that hype is backed by real science? And can infrared saunas be part of a smart long-term health plan without replacing medical care or essential lifestyle habits?

We reviewed the best available research and expert-guided sources so you have reliable, practical information — without the exaggerated marketing.

What Is an Infrared Sauna?

An infrared sauna uses infrared light to warm your body directly rather than heating the surrounding air. This lets you feel warmth at lower ambient temperatures than traditional Finnish saunas.

A regular sauna uses heat to warm the air, which in turn warms your body. An infrared sauna heats your body directly without warming the air around you. — Mayo Clinic.

Infrared saunas are often marketed as more comfortable and accessible, especially for people who find very high heat difficult to tolerate.

Circulation and Heart Health Signals

A major long-term observational study published in JAMA Internal Medicine found that frequent sauna bathing — primarily traditional Finnish style — was linked to lower risk of fatal cardiovascular events and all-cause mortality. Participants who used a sauna 4–7 times per week had a significantly lower risk for fatal heart disease and cardiovascular deaths compared with those who used it once a week.

Regular sauna bathing cuts the risk of sudden cardiac death for men by up to two-thirds, according to a study published in JAMA Internal Medicine. — CardioSmart News, American College of Cardiology.

Another large prospective study found that more frequent sauna sessions were associated with lower cardiovascular mortality risk in both men and women aged about 53–74. Researchers also showed that adding sauna frequency improved long-term cardiovascular risk prediction models.

Major medical publications like Mayo Clinic note that researchers have studied infrared saunas for conditions such as high blood pressure, heart failure, and arthritis — but emphasize that larger, more precise studies are needed.

How Heat Affects the Body

Mechanistically, both traditional and infrared saunas cause changes that resemble low- to moderate-intensity exercise:

• Blood vessels widen, improving blood flow
• Heart rate increases
• Core temperature rises slightly

This response may temporarily ease vascular resistance and support circulation, which are key factors for cardiovascular health.

Muscles, Joints, and Relaxation

Studies and clinical reviews suggest that exposure to heat — including infrared heat — may:

• Increase local circulation to muscles and joints
• Assist with temporary pain relief after activity
• Promote relaxation and calm

Medical literature states that infrared sauna therapy “may be a promising method for chronic pain treatment,” although evidence is not definitive. However, many people report feeling better after using infrared sauna therapy.

Sleep and Stress

Some medical centers, like Massachusetts General Hospital, note that sauna use — including infrared options — can promote stress reduction and better sleep by increasing circulation, releasing endorphins, and creating a calming routine.

These effects are real and valuable, especially for adults coping with stress-related insomnia — but they are supportive, not curative.

What to Consider

Infrared saunas are generally well tolerated, but they are not safe for everyone. Before beginning regular use:

• Talk with your doctor, especially if you have heart disease, unstable blood pressure, fainting spells, or other chronic conditions.
• Start with short sessions (5–10 minutes) at moderate temperatures.
• Stay well hydrated — heat exposure increases fluid loss.
• Avoid using a sauna when overheated, dehydrated, or alone if you are at risk of fainting.

This is especially important for people over 50, whose ability to regulate body temperature and cope with dehydration may be reduced.

Infrared Saunas to Consider for Your Home

Sunlighten Saunas

The Sunlighten Signature III is a three-person infrared sauna designed for home use. Its removable bench allows flexibility for stretching or seated sessions. The unit uses SoloCarbon® far-infrared heating panels and features such as chromotherapy lighting and an integrated sound system. The eucalyptus wood interior offers a clean, modern aesthetic suitable for many home environments.

Sun Home Saunas

The Sun Home Equinox™ 2-Person Full-Spectrum Infrared Sauna features a panel-based assembly system designed for relatively simple installation. It uses full-spectrum infrared heaters and includes a low-EMF design.

Built-in Bluetooth audio and a compact two-person layout make it suitable for smaller spaces. The sauna is marketed as an at-home wellness option with modern features and a straightforward setup.

Clearlight Infrared Saunas

The Clearlight Sanctuary 2 is a two-person, full-spectrum infrared sauna designed for residential use. It incorporates True Wave™ heating technology and offers smart-device compatibility for remote control operation.

Chromotherapy lighting and integrated audio features are included. The interior is built to provide a spacious seating layout while maintaining a compact footprint for home installation.

Dynamic Saunas

The Dynamic Venice sauna is a far-infrared model designed for home assembly using a clasp-together construction system. It includes Bluetooth speakers and an LED control panel. Chromotherapy lighting is built in, and the sauna is constructed for moderate-temperature infrared sessions in a residential setting.

Finnmark Designs

Finnmark Designs produces full-spectrum infrared saunas that combine short-wave and carbon heating elements. Some models reach temperatures up to 170°F, depending on installation environment and electrical capacity.

Cedar interiors and color therapy lighting are standard features in many units. The heaters are UL-listed and marketed as low-EMF.

HigherDOSE Saunas

The HigherDOSE Full Spectrum Infrared Sauna integrates near, mid, and far infrared wavelengths in a residential unit. Features typically include chromotherapy lighting, Bluetooth connectivity, and a compact, modern design. The sauna is designed for home wellness routines with relatively straightforward assembly.

Smartmak Infrared Saunas

Smartmak offers custom-sized far-infrared saunas built with Canadian Hemlock. Larger models accommodate four to six people. Carbon panel heaters, touch-control panels, and ambient lighting are included. These units are designed for those seeking larger-capacity home installations.

SaunaBox

The SaunaBox Solara is a compact, full-spectrum infrared sauna that includes red light panels and Bluetooth speakers. The unit is designed for relatively quick assembly and is intended for smaller residential spaces. Its size may appeal to homeowners with limited space.

Heavenly Heat Saunas

The Heavenly Heat 3-Person Infrared Sauna is built with natural wood construction and far-infrared heating panels. The interior accommodates up to three people and is designed for home installation. Some people say it is an option for a sauna for stylish home interiors. The aesthetic is minimalist and suited to home gyms or dedicated wellness rooms.

What Infrared Saunas Do Not Do

Despite some marketing claims, there is no strong evidence that infrared saunas:

• Cure chronic diseases
• Reverse aging
• Significantly “detoxify” the body
• Replace exercise or medical treatment

Major clinical sources emphasize that detox claims lack rigorous scientific backing and are considered pseudoscientific.

Why This Matters for Long-Term Health

Heart disease remains the leading cause of death in older adults and can contribute to a higher risk of disability and long-term care. Any tool that safely supports circulation and stress management — including sauna use — may fit into a preventive lifestyle when combined with:

• Regular physical activity
• Healthy eating
• Blood pressure and cholesterol control
• Long-term care planning

Regular wellness habits can help people stay independent longer, but no intervention eliminates the risk of needing long-term care.

Ask yourself:

Am I combining any wellness practice with medical guidance and a broader health strategy?

That’s essential for aging well. Being proactive with your health and preparing for your future retirement from the rising cost of long-term care is a vital part of retirement planning. Long-Term Care Insurance is often part of that plan. Learn more in the Long-Term Care Insurance Learning Center.

Final Takeaway

Before outlining specific areas of interest, it’s important to note this: most strong evidence about sauna use comes from traditional saunas, not infrared saunas specifically. Most infrared sauna studies are small, short-term, or preliminary. Reliable medical sources emphasize the need for larger, rigorous research.

Infrared saunas are a well-tolerated relaxation option with promising signals for circulation, stress relief, and temporary comfort, especially for adults 50+. But strong research is limited, and more evidence is needed before making firm health claims. However, you still may enjoy the relaxation, which, in itself, is good for your mental well-being if nothing else.

Cleveland Clinic functional medicine specialist Melissa Young, M.D., says that warming your body seems to warm your soul, too. She says that setting aside some sauna time may help decrease depression, anxiety, and stress.

We see so many people who come in asking how they can move towards optimal health. With saunas in general, and especially infrared saunas, people feel better after using them. It can be an integral part of your health practices. — Dr. Melissa Young.

Use infrared heat as a supportive wellness tool, not a medical cure, and always consult your doctor if you have health conditions.