Are Infrared saunas worth it? Experts explain the benefits and we try one at home

So, whether you’re looking into infrared light therapy yourself or you’re just intrigued about the process, we’ve consulted the experts to help you understand whether or not it’s right for you.

(Disclaimer: it’s not the cheapest form of therapy, so we’ve also listed alternatives too.)

As mentioned, infrared saunas use light waves to heat your body. Unlike traditional saunas, they work with lower, more comfortable temperatures, which allow you to endure them for longer (more on whether this is recommended later). However, the gentle, penetrating heat still boosts circulation, promotes relaxation, improves skin, and relieves pain.

According to women’s health doctor, Dr Ravina Bhanot, infrared saunas also increase your body temperature, which can boost heart rate and blood flow. “This means you get more blood flow to certain areas,” she says, adding that the heat stress response helps the body adapt better. She explains: “Blood vessels dilate, so they function better and reduce blood pressure. It’s thought to be a mini workout with heat exposure.”

Some athletes have also praised infrared light therapy for aiding injury recovery, and anecdotally others have said it appears to ease the pain associated with arthritis.

Red light therapy pads are also used to help arthritis and injuries

As for Katie Mant, founder of BON CHARGE, an infrared wellness company, tells Cosmopolitan UK that her journey into infrared light therapy initially began (as it does for many) with “healthy scepticism”. After hitting a wall with her health and energy, she started searching for solutions that weren’t just quick fixes.

“Once I started using [infrared light therapy], the improvements were impossible to ignore. My sleep regulated, my recovery sped up, my skin improved, and my energy became stable for the first time in years,” Mant explains.

“That was the moment I realised this wasn’t a trend, it was a genuinely powerful modality that needed to be more accessible, easier to understand, and beautifully designed. That realisation eventually became a new collection at BON CHARGE.”

A 2009 study in people with cardiovascular risk factors found repeated use of infrared saunas lowered blood pressure and improved vascular function (FYI, this is how well blood vessels work to transport blood around the body) without serious side effects. Additionally, Dr Bhanot says another study suggested that infrared light therapy may perhaps also improve mood in those struggling with severe depression, but more research is needed before any bold claims can be made.

Mant adds that infrared light works on the root of how our cells function. “When infrared wavelengths reach the mitochondria (our cells’ energy source), it [is said to] boost ATP production, essentially charging the body at a cellular level.” She says it’s this single mechanism that unlocks a long list of benefits, and notes it’s important to understand that infrared has two wavelengths: Near and FAR Infrared, both of which have different properties and benefits.

For example, Mant says that Near Infrared penetrates the deepest reaching muscles, joints and even bone. Therefore, it’s great for muscle recovery, cellular renewal, easing tension and stiffness and boosting overall vitality.

FAR Infrared, on the other hand, is used for its heating properties as it directly heats your body from the inside out. “It is most commonly found in saunas to induce sweat and therefore aid the body with its natural detoxification process,” she says.

Like any wellness trend, infrared saunas won’t be for everybody. While Dr Bhanot notes that they are mostly safe, useage should be short and supervised, some risks include:

• Dehydration
• Blood pressure changes or feeling faint when standing up quickly in the sauna
• Heart risk in elderly people

As for any other potential negatives, Mant adds: “There’s a lot infrared light can do, but it’s equally important to be honest about what it might not do for someone.” She says that infrared light is an incredible supportive tool, but it is not intended to diagnose, treat or cure illness. “We know it helps improve cellular energy, enhance recovery and boost vitality, but it can’t act as a medical cure or a substitute for proper treatment.”

Both Mant and Dr Bhanot also stress that you should check with your doctor first before using it regularly — especially if you are suffering from an illness or are unsure if the practice is right for you.

Similarly, after using an infrared sauna, Dr Bhanot urges people to avoid heavy drinking, intense work, or getting dehydrated again.

Of course, this kind of therapy doesn’t always come cheap, and many of us won’t have the funds to indulge – however, Dr Bhanot does recommend some alternative therapies that won’t break the bank:

• Follow a healthy diet and lifestyle: “Regular moderate exercise has far more robust evidence than any sauna study,” she says, adding that it’s a must for patients with heart or mental health issues.
• Take a hot bath: “Hot baths and warm water immersion can help blood pressure,” says Dr Bhanot. Specifically, she says that a warm bath that makes you sweat can mimic an infrared sauna session.
• Conventional saunas: If your local gym or spa has a normal sauna, it’s worth using it for regular sessions. “They can help reduce cardiovascular risk and blood pressure,” she says.

Mant also recommends getting as much (healthy) sunlight as possible, which she describes as nature’s “original red and infrared therapy.” She says: “Oftentimes, people don’t have time to get outside for long enough and prefer to take their [light exposure] session indoors whilst watching TV, cooking, reading a book or answering emails. But the fundamentals of light and heat are available to everyone, everywhere, free in nature.”

An honest review of the BON CHARGE Infrared PEMF Sauna Dome

When the BON CHARGE Infrared PEMF Sauna Dome arrived at my door (in a gigantic box!), I was hugely excited: infrared light therapy has been having a serious moment in the wellness world, and not just among influencers with too much disposable income. A close friend of mine, who has been living with long COVID, credits infrared therapy as one of the key things that has supported her recovery after several extremely difficult years. Having dealt with some health issues myself this year, I was eager to see whether this at-home option could provide similar relief in the form of easing joint and muscle pain, plus boosting my energy levels.

For those who are unfamiliar, the BON CHARGE sauna dome combines infrared heat with PEMF (Pulsed Electromagnetic Field) therapy, promising relaxation, muscle recovery and overall nervous system support, all from the comfort of your own home. You simply set up the two-part dome and lie down on the padded mat, set a timer and zone out for a couple of minutes or up to an hour (where the timer maxes out).

The controls took a few goes to get my head around – you can customise heat and length of session – but once you understand the settings, it all becomes fairly intuitive.

Being in the dome itself is not claustrophobic (at least in my opinion), in fact it was all pretty relaxing and there multiple occasions where I very nearly drifted off to sleep, thanks to it’s spa-like energy. After using the dome, I definitely felt calmer and more settled in my body, which is no small thing when you’re dealing with tight muscles and joint pain, and a few sessions in, I noticed a genuine easing of the tension I carry in my neck and shoulders. Not dramatic, but definitely noticeable. I’d also say it felt as though I got deeper sleep on the days where I used the Sauna Dome, which always makes everything feel better and brighter.

However, it’d be remiss to gloss over the drawbacks: the biggest one for me being the price. The BON CHARGE Infrared PEMF Sauna Dome is very expensive at close to £2,000 (or £1,496 while currently on sale). During a cost-of-living crisis, it’s hard to justify spending this amount on a wellness product which still doesn’t have reams of scientific backing, no matter how pleasant it may feel or how much anecdotal evidence there is.

There’s also the question of space. This isn’t a subtle piece of kit and you’ll need enough room to use it comfortably, plus somewhere to store it when it’s not in use.

It’s also worth saying that while the full-body, lie-down experience is undeniably luxurious, there are more affordable ways to explore infrared therapy. Infrared mats, for example, which BON CHARE also offer (starting from £299), can provide many of the same benefits at a lower price point, even if they don’t quite deliver the same full-body hit and cocoon-like escapism.

Shop the BON CHARGE Infrared PEMF Sauna Dome here:

Infrared PEMF Sauna Dome

“For the first time ever, surround your body with the powerful combination of FAR Infrared Heat, PEMF, Red Light and Near Infrared Light – and experience pure restoration.

Lay down on the mat, slide the domes over you and escape to a space of uninterrupted stillness. Completely customisable, you have the flexibility to use each function separately, or all together.

Feel all tension melt away as the 360° infrared heat reaches deep into your muscles. At high temperatures up to 194°F (90°C), it offers the most satisfying heat experience, purifying your body and helping you unwind.

Invisible but powerful, PEMF (Pulsed Electromagnetic Field) waves supported by the semi-precious gemstones assists post-exercise recovery and wellness. Choose your setting and set your body up for a deep night’s rest, boost focus or energise your body.” 

This article is not intended to be a substitute for professional medical advice or diagnosis. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Sophie Williams is a Freelance Journalist and Copywriter, covering everything from Fashion to Entertainment to music, Lifestyle and Features. She has interviewed a range of musical artists and authors including Alyssa Edwards, Courtney Barnett, Confidence Man, The Vaccines, Loyle Carner, Gabrielle, and John Niven, and has written for publications like Metro, Reader’s Digest, ITV’s Woo! and Vice’s NBGA. She is also working on a book for HarperCollins about Taylor Swift, due to be published in 2024.  

 Jennifer Savin is Cosmopolitan UK’s multiple award-winning Features Editor, who was crowned Digital Journalist of the Year for her work tackling the issues most important to young women. She regularly covers breaking news, cultural trends, health, the royals and more, using her esteemed connections to access the best experts along the way. She’s grilled everyone from high-profile politicians to A-list celebrities, and has sensitively interviewed hundreds of people about their real life stories. In addition to this, Jennifer is widely known for her own undercover investigations and campaign work, which includes successfully petitioning the government for change around topics like abortion rights and image-based sexual abuse. Jennifer is also a published author, documentary consultant (helping to create BBC’s Deepfake Porn: Could You Be Next?) and a patron for Y.E.S. (a youth services charity). Alongside Cosmopolitan, Jennifer has written for The Times, Women’s Health, ELLE and numerous other publications, appeared on podcasts, and spoken on (and hosted) panels for the Women of the World Festival, the University of Manchester and more. In her spare time, Jennifer is a big fan of lipstick, leopard print and over-ordering at dinner. Follow Jennifer on Instagram, X or LinkedIn.