Introduction
Infrared sauna vs red light therapy is a good question that many people who are focused on autoimmune wellness are asking and for many good reasons.
Many people with autoimmune conditions are looking for natural ways to reduce inflammation and improve energy.
Two of the most popular wellness therapies are infrared saunas and red light therapy. While both can support healing, they work in very different ways. This article compares the benefits, limitations, and best uses of each so you can decide which may fit your wellness routine. I personally use both but for different use cases which I will explain in this blog post.
What Is an Infrared Sauna?
An infrared sauna is a sauna that has infrared lights in it. A traditional sauna emits heat based on coals and does not have infrared lights. If you have a sauna at your gym, then you probably have a traditional sauna, unless you have a membership to a place like Hotworx which uses infrared heat in their saunas.
Infrared heat penetrates deeper into tissues and offers additional benefits for reducing inflammation via infrared lights. Most people use these for about 30 minutes or up to 45 minutes while exercising. You can also get a cedarwood one or you can use a portable infrared sauna like the one I have in my bedroom. There are also infrared sauna blankets you can lie in on your bed.
Some of the benefits of infrared sauna include:
- Increased circulation
- Muscle relaxation
- Temporary pain relief
- Sweating and heat tolerance
- Stress reduction
- Improved sleep
- Relaxation of the nervous system
While you can also get some of these benefits from read light therapy, it’s a bit different. Keep reading to learn more.
What Is Red Light Therapy?
Red light therapy typically involves a portable device like a lamp, or a panel. I own one of each of these so I’m very familiar with them.
Red light therapy uses red and near-infrared wavelengths of light. It does not heat the body significantly and therefore does not make you sweat whereas an infrared sauna does cause sweating. Sessions usually last 10–20 minutes rather than the 30-45 minutes of an infrared light sauna.
Potential Benefits of Red Light Therapy
- Cellular energy (ATP production)
- Tissue repair
- Skin health
- Joint recovery
- Muscle recovery
- Reduced inflammation in some studies
How Each Therapy May Support Autoimmune Wellness
An infrared sauna typically best supports people experiencing:
- Chronic muscle pain
- Joint stiffness
- Stress
- Poor circulation
- Fatigue
- Sleep issues
You also need to make sure to stay hydrated. At Hotworx they tell you to keep a water bottle with you in the sauna and to drink plenty of water during and after use. It’s also recommended that you start with shorter sessions and realize that some people with heat intolerance may not tolerate saunas well. You also may want to consult your doctor before use if you have chronic health issues or anything heart related or are taking medications.
Red light therapy typically best supports people experiencing:
- Localized joint pain
- Muscle soreness
- Skin issues
- Wound healing
- Recovery after exercise
- Mitochondrial health
Red light therapy doesn’t cause overheating and is often easier for people with heat sensitivity. It also allows you to target a specific area of the body such as your shoulder or thyroid.
Which Is Better for Common Autoimmune Symptoms?
For fatigue
- Red light therapy may support cellular energy production.
- Infrared saunas may help some people feel more relaxed but can temporarily increase fatigue in others.
For chronic pain
- Both may be helpful.
- Infrared saunas may provide whole-body relief.
- Red light therapy can be useful for targeted areas.
For inflammation
- Emerging research suggests both therapies may influence inflammatory processes, though evidence varies by condition and more research is needed.
For stress and nervous system regulation
- Infrared saunas often promote deep relaxation.
- Red light therapy may also be calming but is generally less immersive.
For skin conditions
- Red light therapy generally has stronger evidence for skin repair and appearance.
Can You Use Both Together?
Many people combine both therapies because they work differently. I personally use both.
Example routine:
- Infrared sauna 2–4 times per week
- Red light therapy 3–7 times per week
- Prioritize hydration and listen to your body’s response
Safety Considerations
Infrared Sauna
- Avoid it if you have a fever or are dehydrated.
- Use caution if you have cardiovascular conditions or are pregnant unless advised by your healthcare provider.
- Begin with shorter sessions and lower temperatures.
Red Light Therapy
- Follow manufacturer recommendations.
- Use eye protection when appropriate.
- Avoid looking directly into high-intensity lights.
Frequently Asked Questions
Is infrared sauna better than red light therapy?
Not necessarily, as explained in the post, they both have benefits.
Can I use red light therapy every day?
Yes you can. I use it daily myself.
Does an infrared sauna reduce inflammation?
Yes, it does and there are lots of studies that prove this.
Which is better for Hashimoto’s?
I think they are both beneficial.
Can you use red light therapy after an infrared sauna?
Yes but I personally recommend waiting at least an hour.
Which therapy helps with chronic fatigue?
I think they can both help but I would start with red light therapy as I have noticed that sitting in an infrared sauna can actually increase fatigue some of the time.
Conclusion
- There isn’t a single “better” option—it depends on your symptoms, preferences, and tolerance.
- Infrared saunas may be ideal for whole-body relaxation, stress relief, and temporary pain reduction.
- Red light therapy may be a better fit for targeted pain, skin health, and cellular support without heat.
- Many people find the greatest benefit from using both as part of a broader wellness plan that includes nutrition, sleep, movement, and stress management.
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