Clinical Content Reviewed By

Dr. Dominika Andrys,

Last Modified: April 4, 2025

Infrared Sauna vs Red Light Therapy | Differences & How To Choose

Author

Karmen Wiid

Published

March 20, 2025

One surrounds you in deep, soothing heat. The other works silently beneath the surface. Infrared saunas make you sweat, while red light therapy works without raising your temperature at all.

Both promise big benefits, but they’re not the same. So, which one is right for you?

Whether you’re after relaxation, skin benefits, or deeper healing, knowing the difference makes all the difference.

Key Notes

Infrared saunas use heat to promote sweating, relaxation, and circulation.
Red light therapy works at a cellular level to support healing, skin health, and pain relief.
Saunas require more space and time, while red light therapy is quicker and more portable.
Using both together can maximize benefits, improving circulation, recovery, and skin health.

What Are Infrared Saunas?

An infrared sauna is a heat therapy treatment that uses infrared light to warm the body directly, rather than heating the air like a traditional sauna.

This allows for a deep, penetrating warmth that promotes sweating and relaxation at lower temperatures.

Unlike steam or dry saunas, infrared saunas use far-infrared wavelengths to reach deeper into tissues, providing benefits beyond simple heat exposure. Many people use them to support detoxification, ease muscle soreness, and improve circulation.

Benefits of Infrared Saunas

Detoxification: Infrared saunas promote deep sweating, helping flush out toxins and pollutants.
Relaxation & Stress Relief: The warmth relaxes muscles and promotes a sense of calm.
Improved Circulation: Heat expands blood vessels, boosting circulation and oxygen delivery.
Pain Relief & Muscle Recovery: Deep heat reduces stiffness, aids recovery, and eases chronic pain.

What Is Red Light Therapy?

Red light therapy is a treatment that uses specific wavelengths of red and near-infrared light to stimulate cellular function.

Unlike infrared saunas, it doesn’t generate significant heat. Instead, it works at the cellular level to promote healing, reduce inflammation, and support skin health.

Originally developed for NASA research, red light therapy is now widely used for skincare, muscle recovery, and even mood support.

Benefits of Red Light Therapy

Skin Rejuvenation: Red light boosts collagen, improving elasticity, reducing wrinkles, and evening skin tone.
Wound Healing & Tissue Repair: It speeds up healing by increasing cellular energy production.
Pain & Inflammation Reduction: Red light reduces inflammation and helps with arthritis, soreness, and chronic pain.
Mood & Sleep Support: It may regulate melatonin, improving sleep and supporting mood balance.

Combining Both Therapies

Using infrared saunas and red light therapy together can offer complementary benefits.

Many people incorporate both into their wellness routines, using infrared saunas for detoxification and relaxation, while using red light therapy for skin health and targeted healing.

Synergistic Benefits

Infrared saunas promote circulation and sweating, which can support the body’s ability to absorb and respond to red light therapy.
Red light therapy helps reduce inflammation and promote healing, making it a great follow-up to an infrared sauna session.

Practical Considerations

Use an infrared sauna first, then follow with red light therapy for a combined approach.
Start with shorter sessions and gradually increase duration based on how your body responds.

Differences Between Infrared Saunas and Red Light Therapy

While both treatments offer health benefits, their methods and effects are quite different:

Feature	Infrared Sauna	Red Light Therapy
How It Works	Uses infrared heat to warm the body	Uses red and near-infrared light to stimulate cells
Heat Level	High, promotes sweating	Minimal to no heat
Main Benefits	Detox, circulation, relaxation	Skin health, healing, pain relief
Session Length	20-45 minutes	10-20 minutes
Best For	Whole-body benefits	Targeted treatments
Space Needed?	Requires a dedicated area	Compact and portable

Heat Generation

Infrared saunas use heat to raise body temperature and promote sweating. Red light therapy, on the other hand, does not generate enough heat to cause noticeable warming.

Treatment Focus

Infrared saunas provide whole-body therapy, affecting circulation, relaxation, and detoxification. Red light therapy is typically used for targeted treatments, such as improving skin health, reducing pain, or accelerating healing in a specific area.

Session Experience

Infrared sauna sessions last between 20-45 minutes and involve intense sweating. Red light therapy sessions are shorter, usually 10-20 minutes, and do not involve sweating or heat discomfort.

Equipment & Space Requirements

Infrared saunas require a dedicated space and installation, which may not be practical for everyone. Red light therapy devices range from handheld tools to full-body panels, making them more portable and convenient for home use.

How to Choose Between Infrared Saunas and Red Light Therapy

Your choice depends on your health goals, budget, and lifestyle.

Here’s what to consider:

Health Goals

Choose infrared saunas if you’re looking for whole-body detoxification, relaxation, improved circulation, or pain relief through heat therapy.
Choose red light therapy if you’re focused on skin rejuvenation, wound healing, targeted pain relief, or inflammation reduction.

Budget Considerations

Infrared saunas are more expensive, with costs ranging from a few thousand dollars for a home unit to even higher for high-end models.
Red light therapy devices vary in price but are generally more affordable, especially for smaller, targeted-use models.

Space Availability

Infrared saunas require a dedicated space and access to a power source, which may not be suitable for smaller homes.
Red light therapy devices are more flexible and can be used in different areas without permanent installation.

Time Commitment

Infrared sauna sessions take longer and require time for preheating and post-session cooling down.
Red light therapy is quicker and can easily be incorporated into a daily routine without much preparation.

Frequently Asked Questions

Can infrared saunas and red light therapy help with weight loss?

Infrared saunas may promote temporary water weight loss through sweating and slightly increase calorie burn. Red light therapy has been studied for its potential to reduce fat cells, but results are still debated. Neither should replace diet and exercise.

Is red light therapy safe for people with melasma or hyperpigmentation?

Red light therapy is generally safe, but some wavelengths may stimulate melanin production in certain skin types. If you have melasma or are prone to hyperpigmentation, consult a dermatologist before use.

Can infrared saunas or red light therapy help with seasonal affective disorder?

Infrared saunas may help by promoting relaxation and increasing circulation, which can improve mood. Red light therapy doesn’t provide the same benefits as bright light therapy for SAD, but some people report improved mood with consistent use.

Do infrared saunas or red light therapy impact hormone levels?

Some studies suggest infrared saunas may support hormonal balance by reducing cortisol and increasing circulation. Red light therapy is being researched for its potential effects on thyroid health and testosterone production, but more studies are needed.

Can red light therapy help with hair growth?

Yes, red light therapy is used in some hair restoration treatments. It may stimulate hair follicles and improve circulation to the scalp, which can promote hair growth in people with thinning hair.

How often should you use an infrared sauna or red light therapy for best results?

Infrared sauna sessions are typically recommended 3-4 times a week, while red light therapy can be used daily or several times a week depending on the goal and device strength.

Conclusion

Infrared saunas and red light therapy both offer real benefits, but they work in different ways.

If you want deep heat for relaxation, detoxification, and circulation, an infrared sauna is a solid choice. If you’re more focused on skin health, targeted pain relief, or cellular healing, red light therapy may be the better fit. Some people even use both to get the best of both worlds.

If red light therapy sounds like the right fit for you, try the Lumi Visage 7-Color LED Face Mask. It’s an easy, at-home way to support your skin and recovery. Shop now!