Recently, a new sauna opened up in my local Leisureplex. My boyfriend had been dying to take me there, but I’d always preferred using an infrared sauna (which this one wasn’t). Unable to tell if this was because of the magical effects of innovative detoxification I’d previously experienced, or just delusion and clever marketing, I decided to dive into online research. What is the difference between a traditional and an infrared sauna? Are infrared saunas better? I learnt more about physics during this time than what I was comfortable with, but we do what we must to survive in this world. So, here’s all I have discovered about traditional saunas, infrared saunas, and red light therapy (because what’s another wellness trend to add to your list?).
The light spectrum
Okay, here is where the physics comes into play. I didn’t want to ease you into it. I’m mean like that. We have three types of light within a light spectrum – ultraviolet (UV) light, visible light, and infrared light. UV light originates from the sun and is invisible to the human eye – this is the light that assists in the creation of vitamin D in our bodies. Visible light is self-explanatory – it’s the colours that we can see. Lastly, we have infrared light. This type of light is subcategorised into near-infrared, middle-infrared, and far-infrared. Like UV, infrared light is invisible to the eye, but we feel it as heat. All three of these lights are forms of electromagnetic radiation. Health benefits can actually change depending on what type of light we are exposed to – green light, for example, is known to accelerate wound healing.
Red light therapy
Red light therapy makes use of both visible light (specifically red light) and near-infrared. Infrared saunas, on the other hand, typically utilise far-infrared light. Because of the use of near-infrared, red light therapy targets more superficial tissues and skin, and doesn’t generate heat or induce sweating. The resulting benefits include reduced excess inflammation in the body, enhanced sleep quality and alertness in the morning, boosted athletic performance, and improved energy levels, circulation, and blood sugar management.
Traditional saunas
Traditional saunas use wood or stone, heated by fire, gas, or electricity. This heats the air within the room in which you sit. The heat that’s produced is dry (as opposed to a steam sauna, which is moist) and the temperature typically sits at around 75 – 90˚C. Because of the extreme heat, traditional saunas are suited for the practice of contrast therapy. Meaning, you expose your body to differing temperatures repeatedly. After you spend time in the sauna, have a cold shower or swim (or ice bath if you are feeling adventurous), get back into the sauna, and repeat. The idea here is that you are causing your blood vessels to dilate (from the heat) and contract (from the cold), improving circulation and speeding up the recovery of sore muscles.
Both immersion techniques cause stress to the body. Traditional saunas create acute (short-term) heat stress, which results in an increase in heart rate and blood pressure – mimicking the effects of moderate exercise. Similarly, with cold therapy, the shock you experience from the low temperature elevates your heart rate, oxygen intake, and alertness. With consistent use of a traditional sauna, you will find improvements in cardiovascular and respiratory health, immune function, and sleep quality.
Infrared saunas
Unlike traditional saunas, infrared saunas warm your body by using far-infrared light that penetrates through to your tissues. That’s the reason that sitting in an infrared sauna is much more comfortable – the room is warm, rather than scorching hot (it usually sits at around 45 – 55˚C). Because the temperature is lower than a traditional sauna, the duration of bathing needs to be longer to achieve the desired result. The best part is, it still leaves you dripping in sweat. What is surprising to me is that the benefits of an infrared sauna are actually quite similar to that of a traditional sauna. Some studies have shown that the deeper penetration into the skin allows greater benefits, like improved detoxification and cellular healing, but more research is necessary.
Duration
The ideal duration needed to achieve the aforementioned benefits of a traditional sauna is 15 minutes, for around 2 – 3 times per week (though start with 10 minutes for the first session or so). If you’re more interested in using an infrared sauna, the most effective duration will be between 30 and 45 minutes. Physical benefits aside, nothing beats the feeling of pushing yourself to your limits, sweating out half your body fluid, and jumping into a pool of cold water afterwards. In reality, infrared saunas are not far superior, and personally, I prefer using a traditional sauna. Who wouldn’t want to incorporate a slice of Finnish culture into their life? (A history lesson for you, too). It goes without saying, but keep hydrated and stay safe!
Yours,
Kait x
Cover photo by Ekaterina Mitkina
In-text photo by Cottonbro Studio