The wellness world is hot for infrared – but do these saunas really offer revolutionary cellular healing?
These high-tech heat pods have now largely replaced traditional wood-fired saunas in many hotel spas and upscale gyms. With glowing endorsements from the likes of Gwyneth Paltrow, and a cult following among longevity enthusiasts and biohackers, infrared therapy is touted as a smarter, softer, deeper heat. But are the supposed cellular-level health benefits legitimate?
After reading several studies published between 2018 and 2023 which suggested regular sauna use could increase brain-derived neurotrophic factors, reduce the risk of Alzheimer's and cardiovascular disease and extend lifespan, I started using infrared sauna cabins regularly, before investing in a sauna blanket I could use at home. I had hoped that regular use would reduce inflammation and stress and help with my haywire hormone levels and sleep issues.
After a couple of years of regular use I've largely been impressed with the results and I now try to do at least a weekly session in my sauna blanket or visit a dedicated infrared sauna location – like west London's Sweat Lounge. Though I've found my sauna experiences to be effective, I was keen to find out if many of the claims made by infrared sauna manufacturers and biohacking enthusiasts can be corroborated by health professionals. I spoke with two longevity doctors for their verdict on the benefits of infrared.
What is an infrared sauna?
According to Nasa, infrared light has a range of wavelengths, with near infrared light being the closest to visible light and far infrared waves being thermal and perceived as heat. Unlike a traditional convection heated sauna, these waves rapidly penetrate and heat the tissue in the body rather than heating the air around the body.
This creates a more comfortable experience, with lower ambient temperatures, typically 45-60C compared to 70-110C in traditional saunas. An infrared sauna will still make you sweat, but you might not feel the sweat rolling off your body as quickly as you might in a traditional sauna.
'Think of infrared heat as gentle, invisible light that warms you directly, rather than just heating the air around you,' says Dr Matthew Calcasola, chief medical officer at Get A Drip. 'Unlike a traditional sauna that feels super hot, an infrared sauna gets you sweating comfortably at a much lower temperature. This direct, deep warmth is why it's so popular – you get all the benefits of heat therapy without feeling overwhelmed, making it a great option for more people.'
What are the health benefits of infrared sauna?
'The list of benefits is pretty impressive, and it's why we're seeing so much excitement,' says Dr Calcasola. 'By gently raising your body temperature, it's like a mild workout for your heart, boosting circulation and potentially lowering blood pressure.'
'The warmth soothes sore muscles, eases joint stiffness and can help with chronic pain. It's a secret weapon for athletes recovering from intense workouts. The cosy warmth is incredibly relaxing, helping to lower stress hormones and boost your mood. It's a great way to unwind and improve sleep.'
'Better circulation means more nutrients reaching your skin, which can lead to a clearer complexion and even help with collagen production for healthier-looking skin,' he adds.
Dr Harpal Bains, a longevity doctor and medical director at Harpal Clinic, adds that, 'regular use has been associated with reduced inflammation, lower stress levels through nervous system calming, enhanced skin tone and condition and faster injury recovery. It may also support parasympathetic activation and lower cortisol over time.'
A 2015 study showed promising effects on the speed of wound healing and healthy new cell growth, however, the results weren't conclusive enough to say whether or not infrared saunas are a miracle treatment for skin damage.
One thing that is conclusive is that regular use is the best way to see results. 'Many people find great results using an infrared sauna three to four times a week, with each session lasting 20-45 minutes,' says Dr Calcasola.
The body benefits from consistent protocols, which is why the biohacking crowd is so attached to their morning and evening routines. Consistent use is proven to be much more effective if you're seeking the benefits of infrared, than a one-off sauna session, although this can still be relaxing and provide a decent circulation and heart rate boost.
One of the buzziest claims around infrared saunas is their ability to detoxify the body. While the word detox has become a loaded and often misused term in wellness, there is some support for the idea that intense sweating can help eliminate certain compounds.
'Regular use may reduce overall toxic burden, although exact clearance levels vary,' explains Dr Bains. 'Infrared heat increases circulation and stimulates sweat glands, which may help release stored toxins like heavy metals (lead, mercury, arsenic), BPA and phthalates.'
With that said, many health professionals still push back on the narrative that the body needs help with detoxing. Our liver, kidneys and skin already do this job very well on their own. The science around how much infrared therapy enhances these natural processes remains inconclusive, but it's clear that the practice can support how the body feels while it's doing its job.
Are infrared sauna blankets worth it?
With the rise of at-home wellness tools, infrared sauna blankets have entered the mainstream as a more affordable, accessible option. But how do they compare to full cabins? I've tried almost every sauna blanket on the market and personally, I'm a fan. At-home gadgets like blankets can be great for people with busy schedules, those with limited mobility or pain issues or for those who prefer to sweat in private, rather than at a longevity clinic or gym. However, there are some differences that the experts note.
'The main difference [between blankets and cabins] lies in heat distribution and intensity,' explains Dr Bains. 'Sauna cabins provide full-body (including the head) and evenly dispersed infrared exposure, while blankets are more localised and may not raise core temperature as effectively. However, blankets can be a convenient and cost-effective option for home use especially if used consistently.'
Dr Calcasola agrees: 'It's all about how infrared is delivered to the body. An infrared sauna cabin is a dedicated, enclosed space where infrared panels beam heat directly onto your body. Blankets are portable wraps you put on. They use infrared, but much of the heat comes from direct contact with your skin. They're super convenient and more affordable for home use, offering many similar benefits in a more accessible way.'
Joie Risk, managing director of Sunlighten – one of the world's leading manufacturers of quality infrared saunas – explains that there are also a few things to consider if you're not sure whether to invest in a blanket, spend money on visiting a cabin at a clinic or invest in a cabin of your own
'If someone is serious about supporting their health goals, they should look for a product that offers therapeutic benefits, not just relaxation or a 'recreational' experience',' she says. ' In recent years, the infrared sauna market has seen huge growth with lots of new entrants to a largely unregulated market. Therefore, there are a lot of low-cost, unregulated products, many of which lack scientific backing.'
'Far infrared is the foundational wavelength offering therapeutic health benefits. Some infrared cabins might offer additional wavelengths (often called full spectrum) which have mid infrared (MIR) and near infrared (NIR). These wavelengths penetrate the body slightly differently. MIR activates water cells and hormesis, NIR activates mitochondria, cell regeneration and stimulates collagen and elastin. They all offer additional therapeutic benefits such as skincare, deep tissue muscle recovery and improved sleep.' she adds.
A sauna blanket typically only offers far infrared waves and doesn't offer the other wavelengths. You'll still experience plenty of benefits from infrared alone, however, Risk also explains that not all infrared technology is created equal and that customers should be discerning. She also recommends avoiding cheap materials, high EMFs and volatile organic compounds that can be off-gassed from some products.
'Avoid saunas made with ceramic heaters, low-grade hemlock wood which is often unsustainably sourced, or poor-quality red light LEDs – these are comparable to those used in chicken coops,' she advises. 'Also look for clinical or third-party testing, without this health claims are unsubstantiated. And avoid products with high VOCs – these can be harmful and counterproductive to wellness goals. If you're buying any kind of sauna you want to ensure the company has ultra-low EMF testing and understands EMF remediation. A more spacious cabin may offer more opportunities for habit stacking with room for yoga or stretching, but it's a matter of personal preference whether cabins are more relaxing.'
Infrared sauna risks – are there any?
While infrared therapy is generally considered safe, it's not without caveats, especially for those with underlying health conditions or sensitivity to heat. Heat therapy can feel strange the first few times you're exposed so always start at a lower temperature and work your way up. It's also worth being mindful of broken or irritated skin as this can be more sensitive to heat, and removing any jewellery before entering a sauna.
It's also important that you're using a sauna for the right reasons. Though you might have seen claims around weight loss, it's important to note that any water weight you lose through sweat, you'll likely put back on as soon as you rehydrate. Infrared saunas are beloved as a wellness tool for better sleep, better circulation and glowing skin but they're not really a weight loss tool.
Dr Calcasola adds, 'you'll sweat a lot, so drink plenty of water or electrolytes before, during, and after your session. Listen to your body. If you feel dizzy or unwell, step out. Overheating isn't good. If you have heart conditions or are on certain medications, speak to your doctor. Think of saunas as a great complement to a good diet and exercise, not a replacement.'
It's hard to deny the feel-good effects of a stint in an infrared sauna. Skin feels smoother and looks glowier, muscles feel more relaxed and the mind feels lighter. Whether or not you subscribe to the detox narrative, the relaxing effects, raised heart rate and circulation boost are real enough.
'Infrared sauna isn't just about sweat, it's about cellular recovery, circulation and stress recalibration. When used correctly, it can be a powerful adjunct to longevity and healing protocols,' says Dr Bains.
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Sky News
3 hours ago
- Sky News
The new space race? NASA accelerates plan to put nuclear reactor on the moon
NASA is accelerating plans to put a nuclear reactor on the moon, and they claim it could happen by 2030. In a directive - a written or oral instruction issued by the US government - to NASA staff earlier this month, Sean Duffy, US transport secretary and the new interim administrator of the space agency, said it should be ready to launch a 100 kilowatt nuclear reactor in five years. Plans to get a reactor on the lunar surface are not new. The NASA website states the space agency is working on the Fission Surface Power Project to create a system capable of generating at least 40 kilowatts of power - but that is less than half of what Mr Duffy has now proposed. He also stressed the importance of America's space agency deploying the technology before China and Russia. "To properly advance this critical technology, to be able to support a future lunar economy, high power energy generation on Mars, and to strengthen our national security in space, it is imperative the agency move quickly," the directive, which was first reported on by Politico, states. A nuclear reactor on the moon would be considered a key step towards building a permanent base for humans to live on the lunar surface. But Mr Duffy warned that the first country to deploy a reactor "could potentially declare a keep-out zone" which he said could significantly inhibit NASA's Artemis mission - the lunar exploration programme which aims to land astronauts back on the moon in 2027. When quizzed about the plan on 5 August, he told reporters: "We're in a race to the moon, in a race with China to the moon. And to have a base on the moon, we need energy." Why use a nuclear reactor? Unlike solar power, which is used on the International Space Station, a small nuclear reactor can operate continuously, Dr Sungwoo Lim, a senior lecturer in space applications, exploration and instrumentation at the University of Surrey told Sky News. This is critical for infrastructure on the moon, which spends two weeks in complete darkness as it slowly orbits the Earth. Nuclear reactors therefore diminish the need for sunlight, and can be used to power life support, communications and other critical science instruments, even in darkness. "In practice, this means astronauts could use a reactor to establish sustainable bases and extend exploration to places where solar energy is impractical," Dr Lim adds, including in the moon's permanently shadowed region, where scientists believe ice water exists. Professor Mike Fitzpatrick, an expert in nuclear technology at Coventry University, adds that the proposal of a 100 kilowatt nuclear reactor, is relatively small compared to most that are built on Earth. To put it in real terms, it takes around three kilowatts to power the kettle in your home. But Prof Fitzpatrick says a smaller reactor could pose as "demonstrator technology", something small and compact that makes it easier to transport it to the moon. "Then you can have a whole array of them," he says. So, what's the catch? While scientists agree that nuclear energy seems like the necessary way to make progress on the moon, Prof Fitzpatrick says questions still remain about safety. "Shipping the fuel to the moon is relatively safe, because at that point it is not particularly toxic, it is the highly reactive fission products that become the issue," he says. "What's going to be the strategy for long-term storage and disposal on the moon after these plants have operated for certain periods of time? The sooner those conversations are had, and you have international consensus, the less likely it is you'll get future friction." 0:55 Dr Lim also questioned Mr Duffy's timescale of 2030, saying meeting the target depends heavily on the space agency's budget. NASA's future funding is currently unknown after Donald Trump's 2026 budget request sought a cut of $6bn (£4.5bn) and the termination of dozens of science programs and missions. Over 2,000 agency employees are also set to voluntarily leave NASA in the coming months under the Trump administration's "deferred resignation" programme. Is this the new space race? Last year, Russia's space agency Roscosmos said it was planning to build a lunar nuclear reactor alongside China's National Space Administration by 2035, in order to power the International Lunar Research Station (ILRS). The collaboration was never formally announced by China but the joint plan was included in a presentation by Chinese officials in April this year, which outlined the 2028 Chang'e-8 lunar mission which aims to lay the groundwork for the ILRS. "Duffy explicitly described it as a competition," says Dr Lim, adding that the move towards lunar exploration signals a renewed moon or space race among major parties like China, Russia, India and the US to claim strategic lunar territory and technology. However, Rossana Deplano a professor of international space law at the University of Leicester, says there is a lot of misunderstanding around "keep out" or safety zones, which Mr Duffy's directive mentions. "Safety zones are explicitly recognised in the Artemis Accords," she says. "They are a notification and consultation zone to be declared in advance in order to avoid harmful interference. "They must be temporary in nature and do not establish state jurisdiction, e.g. they cannot be enforced."
Daily Mail
5 hours ago
- Daily Mail
The futuristic spaceship that could take humans to the stars revealed
The phrase 'reach for the stars' has just taken on a new meaning. This futuristic spaceship has been designed to take a group of humans on a 250–year journey to the nearest star system, Alpha Centauri. The 36 mile–long (58km–long) cylinder features a range of biome ecosystems, food production rooms, libraries, parks, multi–storey living areas, schools, hospitals and sports complexes. One of the most impressive aspects is a 130m–high 'cosmos dome' with glass panels that allows inhabitants to observe the universe while floating freely around. The spacecraft, which can hold around 1,000 people, would be powered by nuclear fusion reactors while a series of concentric cylinders would rotate to generate artificial gravity. Named 'Chrysalis', it's just landed first place in the global Project Hyperion design competition, which invited teams of scientists, engineers, architects and social theorists to develop detailed plans for a 'generation ship'. Entries were only allowed to use existing technologies or those deemed to have a plausible chance of emerging in the near future – including nuclear fusion. Faster–than–light travel was also not allowed, and neither were systems that would hold the crew in states of suspended animation. An expert panel that included NASA scientists assessed nearly 100 submissions, with each entry being rated for not only design and sustainability but also how well the inhabitants would get on with each other. The international team behind Chrysalis said their design is named after 'the intriguing possibility of having a spaceship capable of keeping its inhabitants safe and united, generation after generation, until they arrive in the new solar system'. Its mission objectives will be to safely deliver its passengers to the surface of the planet Proxima Centauri b, which is four light–years from the Sun, while 'preserving cultural, biological and technological heritages from the Earth'. The ship is split into different 'shell' environments, each with a dedicated function. One shell would be home to agriculture and biomes – including a tropical forest, boreal forest and dry scrub biome. These are critical for recreating a habitat on the new arrival planet, the team said. There will also be a genetic bank on–board that stores seeds, embryos and DNA from all species aboard Chrysalis and from other species on Earth. Food production would be limited to plant species, meaning everyone on–board would be vegetarian. 'The presence of animals is reduced to a small section for diversity and aesthetic purposes, not for food production,' the scientists said. Protein could be synthetically produced – like today's lab–grown protein – they explained. Artificial light on–board would simulate daytime and seasons. Meanwhile a closed–loop system would see water and nutrients reused. Another shell would house communal spaces such as parks, recreation and relaxation areas, libraries and rooms containing various objects and cultural artefacts from Earth. Windows and walls could function as large screens to simulate panoramas and real landscapes of the Earth, the team said. Shell three would house dwellings, divided into 20 sectors which contain 'module houses' – the single dwelling unit for each inhabitant. 'The Chrysalis family structure revolves around the identity of each individual and their sense of belonging to the entire starship community,' the team said. If a couple has a child they can decide to live together but it is not 'ethically compulsory', they explained. Meanwhile individuals can decide to change their location and move to other sectors if they wish. Another shell would be home to facilities for technological and product development, while another would act as a warehouse for materials, equipment and machines. The cosmos dome, however, would be 'the only environment on Chrysalis through which the inhabitants can observe the external environment of deep space'. It is here where the 'annual Chrysalis Plenary Council' – when all inhabitants gather in a full circle – would be held. The dome would face backwards towards the origin of the spaceship's journey – the Sun and the Earth – to allow habitants to 'look back' to their distant origins. This is crucial for the craft's inhabitants who will spend the entire of their lives aboard the starship without the possibility of living on the surface of a planet, the scientists said. The judges commended the meticulous detail of the plans, which included an explanation of how its inhabitants would be psychologically screened via a decades–long vetting process spent living in isolated Antarctic bases. 'The large dome structure adds a dramatic, cinematic quality that evokes science fiction classics, while the overall system–level planning—covering not just architecture but also how to build the vessel—is notably strong,' they said. 'The radiation protection strategy is solid, and the practical structural approach is well–suited. Its overall spacecraft design seems to take inspiration from the gigantic world ship concepts of the 1980s.' Unfortunately, exactly how much the futuristic ship might could to build remains unclear at this stage. Second place was given to WFP Extreme, which resembles two 500m–wide Ferris wheels joined together. 'Project Hyperion wasn't just a design contest—it is part of a larger exercise to explore if humanity can travel to the stars one day,' said Dr. Andreas Hein, executive director of the Institute for Interstellar Studies. 'It envisions how a civilization might live, learn, and evolve in a highly resource–constrained environment, and may also provide valuable insights into our future on Earth. We asked participants to integrate architecture, technology, and social systems to conceptualize a functional society spanning centuries—and the outcome was beyond expectations.'
The Guardian
5 hours ago
- The Guardian
Beam me up, jellyfish: experts unveil spaceships to take us to the stars
Spaceships modelled on jellyfish, 3D-printed homes, polyamorous relationships and vegetarian diets are among the ways in which experts have envisaged making interstellar travel feasible. The ideas from scientists, engineers, architects and social theorists came in response to a global competition to develop plans for 'generation ships', self-sustaining crafts capable of supporting up to 1,500 people on a 250-year journey to a habitable planet. Entrants to the Project Hyperion design competition, launched last year, could only incorporate current technologies or those expected to emerge in the near future, such as nuclear fusion, into their proposals. An expert panel, including Nasa scientists, judged the viability of almost 100 submissions, assessing how their habitats, architecture and social structures would allow the crew to not only survive but flourish as a society across multiple generations of space flight. The winner was Chrysalis, a 58km cigar-shaped craft, designed around a series of concentric cylinders, each dedicated to a different function: 3D-printed living quarters; communal spaces, including parks, libraries and galleries; and farms and biomes of different Earth environments, such as tropical forests. As animals would be brought onboard only to maintain biodiversity, a vegetarian diet would be necessary. The design won praise for its detailed plans, particularly how the psychological resilience of the crew would be vetted by living in isolated Antarctic bases. The proposal also explained how family structures would change, with individuals' sense of belonging based more on being part of the starship community. Inhabitants would be allowed to have children but not necessarily with the same partners. The second place design was Hyperion, a spacecraft which resembles the space station from 2001: A Space Odyssey. The twin rings of this design are engineered to generate an earth-like magnetic field, which would be essential for a successful pregnancy in deep space, without which the mission would be doomed. The proposal also includes designs for loose-fitting clothes with large sealable pockets to prevent items from falling out in low gravity. The mission would include three pairs of turtles, chosen for their longevity, relatively inactive, and resistance to disease. The third place design, Systema Stellare Proximum, is modelled after the shape of a jellyfish and uses a hollowed-out asteroid as a shield against impacts. It envisages a society guided by a non-human collective intelligence and human council, as well as the potential emergence of new religions, such as neopaganism that deifies 'nature and man, in all his forms'. Other notable entires included Endless Beyond the Stars, which includes floating light created from biogas, generated from the bodies of the dead. Dr Andreas Hein, the executive director of the Initiative for Interstellar Studies, which ran the competition, said it was 'part of a larger exercise to explore if humanity can travel to the stars' and how 'a civilisation might live, learn and evolve in a highly resource-constrained environment'. He added: 'We asked participants to integrate architecture, technology and social systems to conceptualise a functional society spanning centuries – and the outcome was beyond expectations.'
