Red Light Therapy Vs Infrared Sauna: Everything You Need To Know

So, the question of red light therapy vs. infrared sauna pops up a lot. Many people who initially entered the biohacking or holistic health space have questions about this topic. They inquire about infrared vs red light but get confused because red light therapy emits both red and infrared light. And then there are the full-spectrum infrared saunas that now also emit both.

So, it isn't very easy!

Yet, both options are very different! Hence, in this article, I explain the basics of red light therapy vs infrared saunas! Let's start with the basics below. If you're short on time, just read my summary only:

Infrared Saunas Vs Red Light Therapy Summary:

Important Comments

Introduction: Why Wavelengths Matter And What to Look For

So, let's start with the basics. At the most foundational level, I'll have to talk about the "light spectrum" and "electromagnetic spectrum" in physics. Here you can see a visualization of that electromagnetic spectrum:

The electromagnetic spectrum is one of the foundations of physics (1; 2; 3; 4). Here you can see everything from radiowaves (used in radios), microwaves (your microwave oven), infrared light (which heats your skin on a sunny day), visible light (which you can see), and ultraviolet light (that can give you a sunburn!). Then there are the X-rays used in X-ray technology and Gamma rays in outer space.

I'll mostly have to focus on the infrared rays here and the visible light (5; 6: 7; 8). So let's zoom in on these:

Visible light makes up all the colors of the rainbow - so it ranges from violet, blue, green, yellow, orange, to red! Infrared light - like ultraviolet light - is invisible to the human eye and cannot be seen without scientific tools.

Let's zoom in on these different types of light in more detail:

Visible Light - The Rainbow's Colors

Again, here you've got the colors of violet, blue, green, yellow, orange, and red. I've written extensively about the biological effects of these colors in the past:

• Blue Light Therapy: Everything You Need To Know
• Green Light Therapy Benefits: The Very Promising Science
• 590nm Wavelength Health Effects Ultimate Guide (this is amber/orange light)
• 36 Powerful Red Light Therapy Benefits
• Red Light Therapy Wavelengths Benefits: The Ultimate Guide

What I mean here, is that when different types of light interact with the body, you'll get a biological effect. So the light in your environment doesn't just allow you to see, but light has real biological consequences.

Each type of light has a different wavelength. Blue light can be found between 400 and 500 nanometers (nm), for instance. And green light between 500 and 570 nm. Yellow & orange light are found between 570 and 600 nm, and red light between 600 and 680 nm. Above 680, you're getting into the infrared spectrum and that light is no longer visible to the human eye.

Red light therapy uses the wavelengths of red and near-infrared light, generally. So that's 600 nm to around 1,200 nm. But what is infrared light? Let's explore how not all types of infrared light are the same:

Different Types Of Infrared Light - Near Infrared, Middle Infrared, And Far Infrared

Next up, I'll consider the different types of infrared light. Here, many different classification systems exist (9; 10; 11; 12). You've got the classification such as "Infrared-A (IRA)", Infrared-B (IRB)", and "Infrared-C (IRC)", for instance, but also the classification that I'll use:

• Near-infrared consists of non-heating and heating wavelengths. Near-infrared starts around 700 nm and reaches around 3,000 nm in wavelength (9). Above about 1,200 nm, the wavelength becomes much more heating because it's absorbed by water much more. Near-infrared is also the best penetrating wavelength, especially around the 800 - 1,100 nm range!
• Middle-infrared runs from 3,000 to 15,000 nm and is always heating. There's not too much science on this wavelength, but generally, this wavelength penetrates far less well than near-infrared.
• Far-infrared light doesn't penetrate the body well and mainly has a heating effect. This far-infrared wavelength runs from 15,000 nm up to 1 mm (1,000,000 nm).

This far-infrared wavelength is used a lot within infrared saunas, as well as middle-infrared, depending on the heaters you're using. However, loads of modern-day infrared saunas use near-infrared light as well, through different mechanisms. Red light therapy and infrared saunas overlap in that regard - in that they use both near-infrared light. And sometimes infrared saunas even use red light, complicating things even further.

That's for the physics. Now, you should have a basic understanding of the light spectrum, that runs from ultraviolet to far-infrared light, with different wavelengths that all have different biological effects. I'll be shifting towards those biological effects in more detail below:

What Is Red Light Therapy And How Does it Work?

So, red light therapy generally uses both red and near-infrared, from 600 to 1,100 nm, give or take. I say "give or take" because some panels have additional wavelengths, such as blue or amber light. Generally, though, most panels have 90%+ red and near-infrared light that's emitted.

Here are some of the benefits you can expect from red light therapy:

• Improved energy production (12; 13; 14; 15). The wavelengths stimulate energy production in the mitochondria - the powerhouses of your cells. All biological processes in your body need energy. And hence, with more energy, you'll move more towards health.
• Lower inflammation (16: 17; 18: 19). Chronic inflammation tends to go up when you age, but also with most chronic health conditions. And, fortunately, by inhibiting inflammation, red light therapy lowers overall disease risk. The decrease in inflammation - and thereby related "oxidative stress", is one of the main mechanisms by which energy production is increased.
• Boosts exercise performance and recovery (20; 21; 22; 23). In this field, red light therapy is truly a game-changer. You can check my article on red light therapy before or after workout on how to best implement this. As an athlete for many decades, I believe that red light therapy has been truly a game-changer for me in the gym, and I am the founder of this website, Alex Fergus.
• Lowers overall disease risk (24; 25; 26; 27; 28). Whether it's neurodegenerative diseases such as Alzheimer's or Parkinson's, or type II diabetes, or heart and blood vessel conditions, red light therapy helps through many different mechansims. For instance, red light therapy aids blood flow, helps glucose enter the cells, makes stem cells differentiate themselves for better healing, and more!
• Impedes chronic pain (29; 30; 31; 32; 33; 34). Many different types of pain can be impeded here, from osteoarthritis and rheumatoid arthritis, to neuropathic pain, knee pain, lower back and neck pain, and more! Some pains don't seem to respond well to red light therapy, but in most cases, it's very much worth trying!

The list of red light therapy benefits is almost endless. Here are a few other benefits I've written about:

• Improves skin texture and beauty - especially the face
• Reduces acne and scars
• Reduces hair loss and boosts hair growth
• Improves sleep quality and prevents insomnia
• Enhances mood and reduces anxiety
• Induces weight and fat loss
• Improves cognitive function
• Supports eye health

And more!

So, how does red light therapy work? Simply put, you're using a device, such as a mask, a panel, or a wrap, which projects red and near-infrared light onto your skin. The result is that the light enters your body and has a biological effect. You have to do nothing special, except to expose your skin to the light.

If you want more information here, check our guide on What Is Red Light Therapy! You may also want to check the Start Here - Light Therapy 101 & Buyers Guide.

Next up, let's consider the infrared sauna:

What Is An Infrared Sauna And How Does it Work?

An infrared sauna uses near, middle, and far infrared, usually with wavelengths above 1,000 nm to 1,000,000 (far infrared), for heating your body. The near-infrared light enters your body and heats you from the inside out. The middle and far infrared light have more of a superficial effect but still heat you up. The result is that your core body temperature begins to rise.

That effect is similar to what you'd be experiencing on a hot summer day. You'll feel hot, start sweating, your heart starts pumping faster, and you may get thermal effects in your skin, such as increased blood flow there. Many people will even end up with red skin because of the heating.

Infrared saunas have very similar effects as regular saunas. But regular saunas have a biological effect on your body by heating up the air around you. The heat from the air is then transferred to your body, heating up your body as well. The infrared sauna heats up your body more from the inside out - the temperature in the room often doesn't increase as much!

So, let's consider the infrared sauna benefits:

Benefits Of Infrared Saunas

Just like the list of red light therapy benefits is extremely impressive and almost unbelievable, the same is true for the benefits of infrared saunas. Here's a shortlist of infrared sauna benefits:

• Improved cardiovascular health (35; 36; 37; 38; 39). The effect here is powerful, which is something saunas are famous for! Examples here are a much lower stroke and sudden cardiac death risk, where in some studies the risk is reduced by 50-65%, with the people who use a sauna most frequently. For the best results, you'll have to use a sauna four times per week, for 30 minutes. There are many different mechanisms through which infrared saunas lower your risk of heart disease, such as lowering blood pressure, enhancing blood circulation, and upgrading the health of your blood vessels (making them more flexible!)
• Greater relaxation (40; 41; 42; 43). This is one of the most frequent reasons people visit a sauna - relaxation! You all know how well you feel after a sauna session. The creation of natural painkillers, "endorphins, which are natural opioids created by the body, is responsible for this effect. Many people report much higher levels of relaxation after a sauna session, which is somewhat paradoxical because saunas and heating are inherently stressful! However, you'll have to regulate your sessions and not go over the top for the best relaxing effect, as excess heat can stress your body out. What's even weirder here is that even people with high-stress occupations benefit here (42)!
• Enhanced recovery from exercise (44; 45; 46; 47; 48). For the best effects, you'll have to use a sauna after your workout that's not too intense (and infrared if possible!), or on your off days. You can even do active recovery in the sauna, such as yoga.
• Detoxification through sweating (49; 50; 51; 52). Several toxins can be excreted through the skin while sweating. And infrared saunas will make you sweat like crazy! Examples here are toxins from drug use, heavy metals such as arsenic and cadmium, and platic-derived toxins such as BPA asd phthalates.
• Reduced chronic pain symptoms (53; 54; 55; 56; 57). Here too, there are benefits for different types of pain, such as neuropathic pain and lower back pain. Not all types of pain are supported by science, and not everyone will respond the same way. Hence, it's very much recommended to just try and monitor your reaction if you want to impede chronic pain with infrared saunas!
• Better sleep quality (58; 59; 60). More than 80% of people better sleep after a sauna session (58). That number is absolutely massive, given the problems out there with sleep quality in modern society! Many people have the wrong type of psychological stress, and not sufficient biological stressors (such as saunas and exercise) in their lives. So it's a great help that both red light therapy and infrared saunas enhance sleep quality!
• Increased longevity and reduced all-cause mortality (61; 62; 63; 64). The numbers here are also hard to believe! Many studies show reductions of up to 60% in all-cause mortality, your general risk of dying independent of cause. If that number drops a lot, you'll generally live longer and healthier. And, the "all-cause mortality" numbers are extremely significant because it takes your overall risk of dying into account - so whether it's a risk of stroke, or diabetes, or neurodegenerative disease!
• Enhanced brain function and reduced risk of neurodegenerative diseases (65; 66; 67; 68). Another big win is lowering your risk of dementia and Alzheimer's disease. Most likely, there's a substantial effect on Parkinson's disease as well, so infrared saunas got most of your neurodegenerative disease risk covered!

And, no, infrared saunas do not cure all all conditions. For instance, there's very little to no effect on your overall cancer risk. So, the benefits are extremely plentiful, but infrared saunas aren't a panacea! There are some other benefits I haven't mentioned either, though, such as a boost in immune function and enhancing joint health.

Generally, in both infrared saunas and red light therapy cases, much more high-quality research is needed. However, current research is already extremely promising and there's sufficient evidence right now to recommend people to use both of them!

Which option should you choose? Well, let's consider the differences first:

Red Light Therapy Vs Infrared Sauna: The 5 Major Differences

So, let's consider the major differences between infrared saunas and red light therapy.

1) Benefits

Yes, there are major differences between the red light therapy and infrared sauna benefits. Both have benefits that are off the charts and almost impossible to believe. Yet, science has demonstrates more and more benefits for both over time.

Nevertheless, there are differences. For instance, infrared saunas seem to have far stronger benefits for heart and blood vessel health and detoxification. People generally feel much better after an infrared sauna because of the natural endorphins that are created. The all-cause mortality benefits of infrared saunas are also impossible to beat.

Red light therapy has better benefits for inflammation, post-workout recovery, energy levels, and beauty (skin health, hair growth, etc!). So it all depends on what you think is more important.

Both modalities have significant benefits for sleep quality, overall anxiety and depression risk, the risk of neurodegenerative disease, chronic pain, and so forth. So some of these benefits overlap.

So what should you choose? Should you opt for red light therapy or infrared saunas? In an ideal world, you'd opt for both. The choice between the two is like choosing between a healthy diet or exercising - here, too, in a perfect world, you'd pick both, not one or the other!

But, for most people, it's impossible to choose both for financial reasons. So, I'll have to explore the topic from another perspective:

2) Price

So, here's the deal. If you want a higher-quality infrared sauna, you're looking at at least a $3,000-4,000 USD investment. There are a few brands out there that are really great, but you'll have to spend some money for a higher-quality infrared sauna.

You'll want to buy a higher-quality infrared sauna to ensure the sauna doesn't contain any toxic materials, such as lower-quality woods or toxic glues, for instance.

You'll also want high-quality heater technology in your infrared sauna, as otherwise, you won't have a therapeutic effect. The best infrared saunas out there will combine carbon heaters and ceramic heaters (or have added red light therapy inside the sauna!).

Below, you can watch an interview of Alex Fergus - the founder of this Light Therapy Insiders website - with Johannes Kettelhodt from Clearlight Saunas - about this topic:

So, you'll want a higher-quality infrared sauna with non-toxic wood types such as basswood, cedar, or eucalyptus. All of these wood types have their advantages and disadvantages, but if you opt for a lower-quality one, you may eventually regret it.

I also recommend you get an infrared sauna that has a great warranty. Of course, such a warranty is included in the price. Only a few companies offer a warranty that's lifetime or close to that - which I recommend. Then, you'll ideally want an infrared sauna that offers additional add-on options.

Why?

Well, you don't want to invest in an infrared sauna and then 2 or 5 years later find out you made the wrong decision and then have to spend another $4,000 or $6,000 on another model! In this case, opting for a lifetime purchase and then enjoying the benefits forever is better.

Additionally, you'll want an infrared sauna with low EMF emissions and great heater technology. Most people don't really think about the importance of these domains and will purchase a cheap Chinese model, but eventually not end up with the maximum health improvements that they would have wished for!

Nevertheless, there are budget options for infrared saunas out there. You'll want to consider these budget options carefully. You'll often get a dome model typicalyou can lay down in. The benefit of the dome models is that they offer excellent therapeutics. But the dome model isn't like a typical infrared sauna that you can sit down in.

The higher-end infrared sauna models will cost as much as $15,000+ USD, but that's only the case if you buy expensive wood types. The wood type you choose makes up most of the price of an infrared sauna. And, for the maximum therapeutic effect and to avoid toxins inside the sauna or a low EMF construction, you don't have to opt for a more luxurious wood type.

And what about red light therapy panels in terms of price? Here, you can go from a very straightforward handheld or tabletop panel that costs $200 - $600 USD max - to a red light therapy body panel priced at $3,000 - 4,000 USD. The latter will give you a full-body setup that you can use for the rest of your life! LEDs are made to last tens of thousands of hours.

I'll give you a few examples by Alex Fergus below - starting with budget red light therapy tabletop panels:

The tabletop panel will only cover a small area of your body. If you want to treat your entire body with tabletop panels, it would cost a lot of time and is very inefficient. The least I would reasonably recommend for complete body treatment is to get a wall panel - these range from $800 to $1,200 USD give or take - Alex has compared 17 of them in the video below:

And, next up, if you want coverage from your feet to the top of your head and from shoulder-to-shoulder treatment, you'll have to consider body panels:

These full body panels can allow you to treat the front of your body for several minutes per day, you turn around once, and then you can treat the backside of your body for several minutes per day.

And, yes, the price of a body panel is much lower of that of a high-quality infrared sauna. So, red light therapy panels win this round!

Next up:

3) Ease Of Use

This one is simple. To use in an infrared sauna, you'll have to activate it and have it warm up first. Then, you might enjoy your session after 20 or 30 minutes. Infrared sauna sessions will also last as long as 30 - 40 minutes per day.

With red light therapy, you activate your panel and immediately reap the benefits. You'll only need 10 - 15 minutes of daily treatment with a body panel. So you're finished with your sessions much quicker and can immediately start.

Also, there's barely any sweating involved with red light therapy. So potentially, you could do your sessions during your lunch break or in the evening after your shower. With infrared saunas, you'll start sweating profusely - that's the entire point. And to reap the full benefits of infrared saunas, you'll have to shower afterward to remove toxins from your skin. Showering is also highly recommended for basic hygiene, as everyone will understand!

So, regarding ease of use, red light therapy is the clear winner here!

There's a bit of a debate here, however, whether red light therapy can be used inside an infrared sauna. I think it can and will write a blog post about red light therapy and heat. However, there's lots of debate around this topic, with some online gurus believing that any heating will negate the effects of red light therapy.

I don't fall into that camp. If heating negates the effects of red light therapy, all the effects of red and near-infrared light from sunlight will be negated, too. And, millions of years of evolution for your ancestors would be negated as well.

Not a chance!

If you're curious about that option, check the interview with Johannes Kettelhodt I posted before. Also, check out the PlatinumLED SaunaMax that's specifically made to be used inside an infrared sauna:

4) Space Requirement

So here's a banger as well: infrared saunas tend to use a lot more space than a red light therapy panel. But it all depends on your choice - this isn't necessarily the case!

Yes, red light therapy panels can generally be put or hung against the wall. The space requirement is then almost nothing. However, the same is true for minimalist infrared sauna models such as domes that you can store in the closet.

Next up, some infrared sauna blankets can be stored very easily, and that require very little space. You can see a comparison of ours below:

Heat Healer Versus HigherDOSE Comparison: Best Infrared Sauna Blanket Battl

Best Infrared Sauna Blanket Battle: These Two Infrared Units Have A Stellar Reputation. Here’s The EMF, Material, And Other Things Reviewed For The Heat Healer & HigherDOSE

Light Therapy InsidersGuest Poster

Generally, though, red light therapy panels win this round as well. Here's a video of Alex explaining the size of the most common red light therapy panels out there:

Now things get complicated if you want to use a stand, such as a vertical or horizontal stand. With the panels, a vertical stand will increase the space requirement significantly compared to placing the panel against a wall.

And, with a horizontal stand, the space requirement goes up even further. Not all horizontal stands allow you to change the configuration to vertical and store the panel without taking up too much space. If you want a visual representation of the space requirement, check out Alex's review of the motorized horizontal stand below - the motorized stand is the king among the stands in the way, because it's the most premium option:

But what about wood-based infrared saunas? Here, too, I've got a few options to show you. Let's start with the Sun Stream Evolve Mini, the smallest model out there that's also amazing from a therapeutic standpoint because it warms up the quickest and achieves the highest temperature inside the sauna:

Even if you don't watch that video, the picture should indicate the size requirement. And, when you go up in size from the Evolve Mini, you arrive at infrared saunas such as the Evolve 20, which is displayed here:

So, overall, an infrared sauna generally costs much more space, depending on your choice! But, in some cases, that statement isn't true - an infrared sauna blanket will cost less space than a body panel on a motorized horizontal stand, for instance!

Nevertheless, the red light therapy panels win this round because you can just put the panel against the wall and reap all the benefits for most people. Most people will buy a wooden infrared sauna for maximum relaxation and benefit; therefore, infrared saunas tend to cost more space.

Then:

5) Electricity Cost

So let's consider the electricity cost of the bigger red light therapy panels first. The Rojo 3600, the winner of Alex's body panel comparison, uses 1,900 Watts of energy:

If you use a smaller unit, the Rojo 900, for instance, the power consumption drops down to around 480 Watts of energy.

And infrared saunas? Well, the Evolve Mini listed above uses 1390 Watts. The Evolve 20 uses 2060 Watts. But the Evolve 20 isn't their biggest model yet, even, and the Evolve 30 uses 2255 Watts of energy. That Evolve 30 is a 3-person sauna, at the maximum.

Other infrared sauna companies even offer four and five-person saunas, that consume even more energy. Other sauna companies also provide different heater additions, such as ceramic heaters, that add a large chunk of near and middle infrared light.

Then, there's the issue of pre-heating an infrared sauna. Often, you'll need 15-20 minutes to heat the sauna before use, during which time the infrared sauna consumes energy.

For red light therapy panels, you'll only be using the Rojo 3600, for instance, for 10 - 20 minutes. So, generally, infrared saunas consume about 2-3X the energy as the biggest red light therapy panels. And, for people trying to cut down on their energy costs, that electricity cost may make the difference in purchasing a red light therapy panel over an infrared sauna.

Overall, in this section, red light therapy is the winner because of its great ease of use, lower electricity cost, a similar number of health benefits as infrared saunas, and lower price for buying a panel. The size a red light therapy panel takes up is generally also less–depending on your choice!

Lastly, let me say something about the safety option for infrared saunas versus red light therapy:

Risks Of Using Red Light Vs Infrared Saunas - In General

Both infrared saunas and red light therapy are incredibly safe if you follow instructions and don't do anything crazy. With infrared saunas, there are a few basic rules, such as:

• Don't use a sauna when you're very sick - saunas are a mild stressor, just like exercise.
• Be careful when using an infrared sauna during dehydration! Because you're sweating a lot, you must drink sufficient water.
• Ensure you're replenishing the electrolytes when using an infrared sauna. Different people have different levels of salt loss when using a sauna and will need to replenish that salt! Other electrolytes, such as potassium and magnesium, may also need replenishment.
• Don't use an infrared sauna if you're exhausted.
• Never combined drug or alcohol use with an infrared sauna - this is somewhat common sense advice, but still, every year, some people die ignoring these rules!

For red light therapy, the most crucial contraindication is cancer. I've talked about the potential side effects in a previous article of mine. I've added that article below, together with others that may be important for your dosing:

• Risk & Dangers: The Real Deal With Red Light Therapy
• Red Light Therapy Dosing: Why It's Complicated!
• Red Light Therapy Pros & Cons: The Complete List
• Red Light Therapy: What’s The Ideal Distance from Skin?

Those articles should be able to help you to tune in your dosing as well as possible. If you've got additional questions or if you're not getting the results you want, just join our Facebook group, use the search function there, or ask the question in the group, and we'll help you finetune your dosing!

Easy peasy!

So, Which Option Is Better for You?

So, there's no universal answer for everyone! Ideally, you'd use both the infrared sauna and red light therapy panel. If you have to choose between both, however, I'd probably go for the red light therapy panel first because of the ease of use, lower price point, and less size that's taken up.

But, again, it all depends on your requirements. If you've got plenty of money and sufficient room in your house, and you need a tool to promote heart health and avoid neurodegenerative disease because these run in your family, you may want to opt for an infrared sauna first!

If you're an athlete who needs more energy and faster recovery, and want to look better in terms of skin quality, a red light therapy panel is likely preferable. So there's no strict answer that's true for everyone! Just check the list of benefits I've included above and judge for yourself!

Conclusion: Both Infrared Saunas And Red Light Therapy Are Amazing Health Boosters!

I hope I helped you choose the infrared vs red light option - or infrared sauans vs red light therapy. The names can be a little confusing, as you know!

But hopefully you understand the red light vs infrared light benefits better. But you know the drill!

If you have the opportunity, as I've stated before, use both infrared saunas and red light therapy if you have the opportunity. If I had to choose, I'd probably opt for a red light therapy panel first because of the lower investment price, the greater ease of use, and because it takes up less space in your house even though you can still get a premium product!

Frequently Asked Questions

Lastly, here I consider a few frequently asked questions regarding

This is a post by Bart Wolbers. Bart finished degrees in Physical Therapy (B), Philosophy (BA and MA), Philosophy of Science and Technology (MS - with distinction), and Clinical Health Science (MS), has had training in functional medicine, and is currently chief science writer at Lighttherapyinsiders.com

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• Red Light Therapy Wavelengths Benefits: The Ultimate Guide
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