An infrared (IR) heat cabin is a type of sauna that uses light instead of warm air to generate heat. Sauna bathing, which includes both infrared and traditional saunas, offers various health benefits and is popular in wellness routines. Sometimes referred to as far-infrared saunas, the heat cabin offers the same benefits as a traditional sauna (sweating and increased heart rate) but at lower temperatures, making the bathing experience more bearable. Infrared light is invisible, very safe, and an ideal heat source for indoor or outdoor home infrared saunas.
The history of infrared radiation
Infrared radiation was discovered by British astronomer Sir William Herschel in 1800. Herschel was experimenting with sunlight and a prism when he noticed there was an invisible form of radiation beyond the red end of the visible light spectrum that caused a rise in temperature. Invisible radiation is called ‘infrared’ light. Over time, scientists learned how to harness this radiation for various applications, from wireless communication to medical therapies.
The first ceramic infrared sauna using far-infrared wavelengths was developed and patented by a Japanese doctor in 1965, while the practise gained universal appeal during the 1970s and 80s.
Evolution of infrared therapy
The use of infrared radiation for therapeutic purposes began in the early 20th century. Dr John Harvey Kellogg was famous for his work in holistic health and wellness and a pioneer in heat and light therapy for healing purposes. He used incandescent light bulbs, which emitted both visible and infrared light, to treat various ailments such as diabetes, insomnia, gangrene, and syphilis.
By the mid-20th century, advancements in infrared technology enabled more refined and focused applications of infrared heat. The development of far-infrared (FIR) radiation opened up new possibilities in medical and wellness fields. This technology made it possible to create infrared saunas and heat cabins, to gently heat the body without heating the surrounding air, as is the case with traditional saunas. Infrared therapy has also been explored for its potential benefits in treating conditions like high blood pressure and arthritis.
What is an infrared sauna?
Infrared cabins use specialised infrared light panels, usually made of ceramic or carbon fibre, to produce light waves that warm the body. These light waves safely permeate the skin, reaching the muscle tissues and joints. As your body absorbs this heat, your core temperature rises, leading to a variety of physiological responses, including sweating, increased circulation, detoxification, and potential reductions in blood pressure.
How infrared saunas work
- The concept of infrared light
Infrared light falls under the invisible section of the electromagnetic spectrum (visible and invisible / infrared light organised by frequency and wavelength) and can be divided into three categories:
- Near-infrared (NIR): The shortest wavelength, mainly used for skin and tissue rejuvenation.
- Mid-infrared (MIR): Provides deeper penetration and helps improve circulation.
- Far-infrared (FIR): The longest wavelength, which penetrates deep into the body and is the most used for heat therapy.
Some advanced infrared saunas or cabins combine all three wavelengths for a more holistic experience.
- Infrared radiation and its effects on the body
Infrared saunas use infrared radiation to heat the body directly, rather than warming the surrounding air. This type of radiation is invisible to the human eye but deeply beneficial. When infrared radiation infiltrates the skin, it causes the molecules within the body to vibrate, generating heat. This process raises the core body temperature, promoting a range of physiological responses. Far-infrared radiation is particularly effective as it is easily absorbed by the skin, which maximises the therapeutic benefits.
- Heating mechanisms and temperature control
Infrared saunas utilise various heating mechanisms. Common types include ceramic and carbon fibre heaters or radiators. Unlike traditional saunas, which heat the air to high temperatures, infrared saunas operate at lower temperatures, typically ranging from 43 to 57C. This is because the infrared radiation heats the body directly, making the experience more comfortable while still inducing a deep sweat. Bathers can control the temperature and duration of their sessions with a thermostat or timer, allowing for a customised sauna experience that suits individual preferences and needs.
Health benefits of infrared heat cabins or saunas
In recent years, the use of infrared heat cabins has surged, with wellness centres and spas often promoting them as a natural remedy for stress, inflammation, and cardiovascular health. The evolution from ancient heat therapy practices to advanced infrared technology reflects a growing interest in heat therapy for holistic wellness.
A 2018 systematic review evaluated the efficacy of infrared saunas and their health benefits. This highlighted the positive impact on various health markers, although it highlighted the need for further research. Some key health benefits identified include:
Detoxification
Infrared saunas help the body eliminate toxins through sweat. The heat stimulates sweat glands, leading to a deep sweat that can expel heavy metals, chemicals, and environmental pollutants stored in fat cells. This detoxification process promotes healthier skin, a more efficient immune system, and overall well-being.
Improved circulation
When infrared light enters the body, it increases blood flow, helping to oxygenate tissues and improve circulation. Better circulation is beneficial for cardiovascular health and can relieve chronic conditions such as muscle cramps or arthritis.
Pain relief
Infrared and heat therapy can alleviate pain from conditions such as arthritis, fibromyalgia, and muscle or joint injuries. By increasing blood flow and relaxing muscles, they help reduce inflammation and accelerate the body’s natural healing processes.
Relaxation and stress relief
The gentle heat in infrared cabins promotes relaxation by stimulating the parasympathetic nervous system, which controls rest and recovery functions in the body. Many users report reduced stress, anxiety, and an improved sense of mental well-being after infrared sauna sessions.
Weight loss
Although infrared saunas alone do not lead to significant weight loss, they can help burn calories during the session. A 30-minute session can burn around 200 to 600 calories, depending on the individual’s metabolic rate. The heat increases heart rate, mirroring the effects of moderate exercise.
Skin health
Sweating in an infrared sauna helps remove impurities from the skin, leading to clearer pores and improved skin tone. Additionally, near-infrared light has been shown to promote collagen production, aiding in the reduction of wrinkles and boosting skin elasticity.
Improved sleep
Regular infrared sauna use has been linked to better sleep patterns. The deep relaxation induced by heat therapy can calm the nervous system, making it easier to fall asleep and improving sleep quality.
Frequently asked questions
How long should I stay in an infrared sauna?
For beginners, it’s recommended to start with shorter sessions – around 15 to 20 minutes – at a lower temperature to let your body adjust. As you become more accustomed to the heat, you can gradually increase the duration to 30-40 minutes per session.
How often should I use an infrared sauna?
Most people find benefits with two to four sessions per week. However, for more therapeutic reasons, like pain management or detoxification, daily use is considered safe. Always listen to your body and consult a healthcare professional for specific guidance.
Are infrared saunas safe?
While infrared saunas are generally safe for most people, certain individuals should exercise caution. Pregnant women, people with cardiovascular conditions, or those with severe heat sensitivities should consult a doctor before using infrared saunas. Hydration is also key, as excessive sweating can lead to dehydration.
Are there any side effects to infrared saunas?
Possible side-effects may include mild dehydration, light-headedness, or temporary skin irritation. These effects are usually mild and can be mitigated by staying hydrated before and after sessions and avoiding long exposure during initial visits.
Infrared sauna vs traditional sauna – what is the difference?
The main difference is how they generate heat. Traditional saunas use a stove to heat the air, which then heats your body, whereas infrared saunas use infrared light to warm your body directly. Infrared saunas operate at lower temperatures but still provide intense sweating and health benefits.
