Saunas vs. Red Light Therapy: Separate Sciences, Synergistic Results

Saunas and red light therapy devices are evidence-supported treatments that complement one another, even though they rely on different biological mechanisms to offer natural health and cosmetic benefits.

This article explains how red light therapy works, how traditional saunas differ, and what you may gain from either approach.

What You Need to Know About Saunas

Saunas raise core body temperature by delivering heat across the skin. Sweating for health has been used for centuries; today, two main types are common:

1. Traditional Convection Saunas

These hot, humid rooms warm the air first; the air then warms you. Temperatures usually reach 170–200°F. Because overheating can be harmful, follow published guidelines for time and temperature.

1. Infrared Saunas

Infrared models heat objects—panels, charcoal, or carbon fiber—rather than the air. Effectiveness depends on wavelength, exposure time, and cabin temperature. “Full-spectrum” marketing claims should be weighed against the fact that far-infrared (IR-C) produces the most heat; near-infrared adds little warmth.

Health Benefits of Saunas

Thermal stress triggers faster heart rate, sweating, and activation of heat-shock proteins that help cells manage stress. A small study showed participants who had 30-minute sauna sessions at 194°F, 13 times over three weeks, improved endurance test performance by 32%. Other reported benefits may include easier relaxation, temporary mood lift, and a feeling of reduced fatigue, although individual results vary.

Red Light Therapy vs. Saunas

Saunas rely on heat; red light therapy delivers specific wavelengths of light to the skin with almost no temperature rise. The goal of red light is to support cellular energy processes, whereas saunas aim to heat the body. Combining the two approaches is generally considered safe for healthy adults, but start slowly and stay hydrated.

Mayo Clinic health resources PubMed research database World Health Organization

This information is educational and not a substitute for professional medical advice.

How does red light therapy work?

Mitochondria, the powerhouses of our cells, respond to specific wavelengths of natural light. This interaction may boost cellular energy production by delivering photons that cells can use.

What about clinically-proven wavelengths?

We feel warmth from sunlight, fire, or hot coals because most wavelengths—including ultraviolet—are quickly absorbed by the skin as heat. A narrow band of red and near-infrared light, however, can penetrate more deeply and may gently stimulate cellular activity.

What to look for when buying red light therapy devices and saunas

For saunas, check the operating temperature, wood type, heater style (conventional, near-, far-, or full-spectrum infrared), finishes, price, and warranty. For red-light devices, compare light energy output (irradiance), stated nanometre range, treatment area, warranty, price, and the supplier’s reputation.

Light therapy and saunas: complementary benefits

Saunas and red light therapy can support general wellness in different ways: saunas deliver heat stress that may aid relaxation and circulation, while red light delivers low-level light energy that may support cellular function. Used together, they can complement rather than duplicate each other’s effects.

This information is educational and not a substitute for professional medical advice.

PubMed search: photobiomodulation · PMC overview: red/NIR light mechanisms