Most people optimize their sauna sessions around two numbers: temperature and time. For temperature, it’s often between 120°F and 140°F in an infrared sauna or 170°F and 200°F in a traditional sauna. For time, between 15 to 30+ minutes. But there is a third important…

Recap answer: The clinical studies behind far infrared sauna therapy didn’t just study the sauna alone. They studied the sauna plus a structured rest period afterward, usually about 30 minutes of quiet, warm, seated, or lying-down recovery. If you step out of the cabin and…

I’ve had patients tell me they sit in their sauna religiously, four or five times a week, and they still feel puffy, sluggish, off. And almost every time, when we walk through what they’re actually doing in there, we find a couple of small habits…

Overview answer: Sodium is the mineral you lose in the greatest quantity when you sweat (though there is nuance to this as you will see), so it’s your first priority, but it isn’t the only one. Other electrolyte minerals such as potassium, magnesium, and calcium…

Short answer: For most healthy adults, an every-other-day rhythm (even through the summer, more on this below) is a sustainable, well-tolerated pace that leaves room for your body to adapt and recover. More frequent use has been studied and can be appropriate for some people,…

I get some version of this question almost every week. Someone’s read that saunas lower stress, they want to know if that’s actually true, and they want it without the wellness fairy dust. Totally fair. So let me walk you through what really happens to…

Your brain doesn’t have lymph vessels the way the rest of your body does to remove waste. For a long time, that raised an obvious question: how does it clear the metabolic waste that builds up while you run your brain engine? Recent research has…

If you’ve been feeling off lately, know that you’re in a very big crowd. The CDC’s latest data shows roughly 13% of Americans age 12 and older dealt with depression in a two-week window between 2021 and 2023. A decade earlier, that number sat closer…

Here’s something that sounds too good to be true. You sit down, relax, sweat a little, and your cardiovascular system responds almost as if you’d been on the treadmill. No pounding joints. No pushing through fatigue. Just heat, stillness, and a heart that’s quietly working…

Let me get the obvious joke out of the way first. You are having hot flashes, and I am suggesting you sit in a heated box on purpose! Yup, I know how that sounds. But stay with me, because the idea is less crazy than…

Twenty years ago, telling your cardiologist you used a sauna for heart health would get you a polite nod and a subject change. Maybe a raised eyebrow. Today, that same conversation might end with your doctor asking which brand you bought. Something has shifted. Research…

I hear this question a lot. Someone buys an infrared sauna, uses it for a week or two, and then messages me: “Is this thing even doing anything?” It’s a fair question. You’re sitting in a warm wooden box. Alone. Possibly questioning your life choices….

If you’ve been paying any attention to wellness research over the past few years, you’ve probably come across some pretty bold headlines about saunas and brain health. And I get it. When you see a study claiming a 66% reduction in dementia risk, your first…

Every time you sit in an infrared sauna, your body launches a microscopic rescue mission. Billions of tiny proteins spring into action. They protect your cells from damage, repair the ones that are already struggling, and basically tell your entire system, “We’ve got this.” They’re…

The main underlying goal of sauna therapy is to raise core body temperature 1.5+ °F degrees, and both traditional and infrared saunas are clinically proven to do this. This rise initiates expression of heat shock proteins (HSPs) throughout the body that have been proven to…

A home sauna can be the perfect place for total relaxation, deep detoxification, and a quiet escape from the world. However, the reality for some sauna owners is a bit different: a feeling of stuffiness, altered breathing patterns, light headedness, and even claustrophobia that makes…

If you’ve been researching saunas, you’ve probably come across the term “VOC” more than a few times. Companies throw it around. Marketing materials mention it. But what does it actually mean? And why should you care when choosing a sauna? Let me explain this in…

If you’ve ever had Lyme disease, you know how frustrating recovery can be. Maybe the antibiotics worked at first. Maybe they didn’t work as well as you hoped. Maybe you’re one of the many people who finished treatment but still don’t feel right. Brain fog….

Nearly half of American adults have high blood pressure. That number is staggering when you stop and think about it. And most people don’t feel a thing until something goes wrong. High blood pressure, or hypertension, is often called the “silent killer” for good reason….

In our fast paced world finding a calm sanctuary to do a self check in is a difficult task. Luckily, a home sauna is the perfect space to silence the noise, both external and internal. At High Tech Health, we believe the ultimate wellness routine…

Twice a year in the US, our bodies need to adjust our internal clocks when daylight saving time begins or ends. Losing or gaining an hour might sound minor, but it temporarily and significantly disrupts our circadian rhythm, which is our body’s natural 24-hour cycle…

As the days grow shorter and our schedules fill up, fall and the holiday season can bring joy and celebration, but also stress and hectic schedules. Our routines change, days get shorter, and we often find ourselves juggling travel, gatherings, and less time for rest,…

Saunas have been used for thousands of years across cultures all over the world among kids, adults, and the elderly. Modern research continues to show the powerful health benefits of regular sauna use for all age groups but it is important to understand the nuances…