Infrared Sauna Health Benefits For Men and Women

Infrared saunas have become one of the fastest-growing wellness products in the UK, promising everything from better sleep to healthier skin and faster recovery.

Unlike traditional saunas, which heat the air to around 70–100°C, infrared saunas use infrared light to warm the body directly, typically operating at a gentler 40–60°C. The result is a deep sweat at a lower temperature, making them more comfortable for many people.

While the evidence base for infrared saunas is smaller than that for traditional sauna bathing, the research is growing. Here are the health benefits ranked by the strength of the evidence and what people care about most.

1. Better Heart Health

The strongest scientific evidence for sauna use relates to cardiovascular health. Research led by Professor Jari Laukkanen at the University of Eastern Finland, published in JAMA Internal Medicine, found that people who used a sauna four to seven times per week had a significantly lower risk of fatal cardiovascular disease than those using one session per week. Although these landmark studies focused on traditional Finnish saunas, infrared saunas produce many of the same cardiovascular responses, including increased heart rate, improved circulation and wider blood vessels.

Studies published in the Journal of Cardiology have also shown that regular infrared sauna therapy can improve endothelial function—the ability of blood vessels to relax and dilate properly—which is a key marker of cardiovascular health.

For men, this is particularly significant as the British Heart Foundation reports that heart and circulatory diseases remain one of the leading causes of death in the UK. For women, cardiovascular risk rises sharply after menopause as declining oestrogen reduces its protective effect on the heart and blood vessels.

2. Relief from Joint Pain and Chronic Aches

One of the best-supported medical applications of infrared sauna therapy is pain management.

Research from Kagoshima University Hospital in Japan, where "Waon Therapy" (far infrared heat therapy) was developed, has demonstrated improvements in pain, stiffness and quality of life among patients with chronic conditions including fibromyalgia, rheumatoid arthritis and chronic musculoskeletal pain.

By increasing blood flow to muscles and joints while relaxing surrounding tissues, infrared heat may reduce stiffness and improve mobility without placing additional stress on the body.

This benefit is particularly relevant for women, who are more likely to develop autoimmune conditions such as rheumatoid arthritis and fibromyalgia, while men often value infrared saunas for easing muscular tension after manual work or strength training.

3. Faster Recovery After Exercise

Infrared saunas have become increasingly popular among athletes because they support recovery rather than replace training.

Research published in the European Journal of Applied Physiology and the Journal of Human Kinetics suggests that post-exercise heat exposure may improve circulation, reduce delayed-onset muscle soreness (DOMS) and support adaptations linked to endurance performance.

Many elite athletes, including professional footballers, cyclists and endurance runners, regularly use sauna therapy as part of their recovery routines.

Men often benefit through improved recovery after heavy resistance training, while women may appreciate the gentler temperatures compared with traditional saunas, particularly during phases of the menstrual cycle when high heat can feel less comfortable.

4. Improved Sleep

Quality sleep underpins almost every aspect of physical and mental health.

Infrared sauna sessions in the evening may help prepare the body for sleep by relaxing muscles, reducing stress and encouraging the body's natural cooling response once you leave the sauna. This drop in core temperature is one of the signals that helps trigger sleep.

Many users report falling asleep faster and waking feeling more refreshed. Women experiencing menopause may find the relaxation and improved sleep quality particularly valuable, although infrared saunas should not be viewed as a treatment for menopausal symptoms.

5. Lower Stress and Better Mental Wellbeing

One of the most immediate benefits of infrared sauna use is simply slowing down.

Heat exposure activates the parasympathetic nervous system—the body's "rest and digest" mode—while also stimulating the production of heat shock proteins, specialised molecules that help protect cells during periods of stress.

Researchers believe these physiological responses, combined with 20–30 minutes away from phones and daily distractions, contribute to the sense of calm and mental clarity many users experience after a session.

6. Healthier Skin

Infrared saunas are frequently marketed as a beauty treatment, and while some claims are exaggerated, there is scientific evidence that improved circulation can benefit the skin.

Small clinical studies have reported improvements in skin elasticity, hydration and overall texture, likely because increased blood flow delivers more oxygen and nutrients to skin cells while sweating helps clear pores.

Women often seek infrared saunas for complexion benefits, while men commonly enjoy the cleansing effect after exercise or long working days.

7. Metabolic Health

Scientists are beginning to explore whether regular heat exposure can influence metabolism.

Early research suggests infrared sauna therapy may improve insulin sensitivity, glucose regulation and vascular function. However, this remains an emerging area of study, and the evidence is not yet strong enough to recommend infrared saunas as a treatment for metabolic conditions.

Instead, they should be viewed as one component of a healthy lifestyle alongside exercise and a balanced diet.

Are the Benefits Different for Men and Women?

The majority of infrared sauna benefits apply equally to everyone, but there are some notable differences.

For women, infrared saunas may be particularly useful during menopause by supporting sleep quality, reducing joint stiffness and helping manage stress. The lower operating temperatures can also feel more comfortable during menstruation.

For men, the strongest advantages relate to cardiovascular health, muscle recovery and stress management. Because men generally develop heart disease earlier than women and often participate in higher levels of resistance training, these benefits may be especially relevant.

Infrared vs Traditional Sauna

Traditional Finnish saunas remain the gold standard in long-term health research, particularly for cardiovascular outcomes. Infrared saunas, however, offer many of the same physiological responses at lower temperatures, making them an attractive option for people who find traditional saunas too intense.

Neither is objectively better. The best sauna is the one you enjoy using consistently.

Final Thoughts

The evidence suggests infrared saunas are far more than a passing wellness trend. The strongest research supports benefits for cardiovascular health, chronic pain relief, exercise recovery, sleep quality and stress reduction, while emerging studies indicate potential improvements in skin health and metabolic function.

For women, infrared saunas may provide valuable support during menopause and healthy ageing. For men, improved cardiovascular health and faster recovery are among the biggest advantages. Although more long-term research is still needed, particularly compared with traditional Finnish saunas, today's evidence is promising and continues to grow.

At Ice Cold Spice, we offer carefully selected premium infrared and traditional saunas from leading European manufacturers, helping you invest in a wellness space that supports your health for years to come.