In our fast-paced, distraction filled world, finding time to relax and prioritize self-care can feel like an uphill battle. Yet, among the various wellness tools available, infrared sauna therapy offers a unique blend of relaxation, detoxification, and health benefits that make it well worth the time! And you don’t have to overhaul your life to enjoy the benefits. Here’s how to easily incorporate infrared sauna sessions into a busy lifestyle.

1. Treat It Like a Workout (Even a Short One)

Just like you’d schedule a quick workout, block out time for a 20–30 minute sauna session. Even two to three sessions per week are enough to experience noticeable benefits, though every other day is ideal. Consider these slots a workout for your cardiovascular system because they are! Even though you are sitting and relaxing, the increase in core body temperature generated from infrared saunas is similar to moderate exercise for your heart and vascular system (1)! 

2. Add It to Your Evening Wind-Down

Infrared sauna sessions are a powerful addition to any bedtime routine, offering a natural pathway to better sleep through the body’s own physiological responses. The gentle, penetrating heat helps lower cortisol levels (2); your body’s primary stress hormone—while simultaneously triggering the release of endorphins and promoting overall relaxation. The optimal timing for evening sauna sessions is typically 1-2 hours before your intended bedtime, allowing your body temperature to naturally rise during the session and then gradually cool afterward. This temperature cycle mimics your natural circadian rhythm and triggers the release of melatonin as your core temperature drops post-sauna, creating an ideal environment for falling asleep more easily and enjoying deeper, more restorative sleep cycles.

3. Pair It with Your Fitness Routine

Doing a session pre-workout helps with performance and endurance by increasing oxygen uptake and enhancing ATP production (3) and doing a session post-workout helps with muscle recovery and reduces soreness by reducing excessive inflammation and increasing circulation (4). 

4. Place Your Sauna Strategically 

If your schedule doesn’t allow for regular visits to a wellness center or gym, a home infrared sauna is a worthy investment.

Here at High Tech Health we have 1, 2, or 3- person sizes that can be easily assembled and incorporated into your home.

To help you use your sauna more regularly, assemble your home sauna in a place that will remind you to use it more, such as a bedroom or bathroom, rather than a place you don’t frequent as much.

Transcend Infrared Sauna in a Law Office

5. Combine It With Other Healing Practices

Make the most of your time in your sauna by incorporating breathing exercises (included in our Smart Sauna), meditation, or light stretching. This elevates your session from passive relaxation to an active part of your mental wellness routine.

6. Schedule Ahead Like Any Other Appointment

Plan your sauna sessions just like you do for meetings, workouts, or meal prep. Mark sessions on your calendar, set reminders (or have it done automatically for you with our Sauna Guide™), and treat them as essential self-care appointments. 

Final Thoughts

You don’t need hours of free time or a spa membership to enjoy the benefits of infrared sauna therapy. With a bit of planning and creativity, even the busiest lifestyle can make room for this rejuvenating wellness ritual. Start with a session or two per week, build from there, and then the benefits you will see will inspire you to stay consistent and make infrared sauna sessions a regular part of your lifestyle!

The best in infrared Sauna therapy

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References

  1. Hussain JN, Cohen MM, Mantri N, O’Malley CJ, Greaves RF. Infrared sauna as exercise-mimetic? Physiological responses to infrared sauna vs exercise in healthy women: A randomized controlled crossover trial. Complement Ther Med. 2022 Mar;64:102798. doi: 10.1016/j.ctim.2021.102798. Epub 2021 Dec 23. PMID: 34954348.
  2. McGuigan MR, Egan AD, Foster C. Salivary Cortisol Responses and Perceived Exertion during High Intensity and Low Intensity Bouts of Resistance Exercise. J Sports Sci Med. 2004 Mar 1;3(1):8-15. PMID: 24497815; PMCID: PMC3896117.
  3. Mantegazza V, Contini M, Botti M, Ferri A, Dotti F, Berardi P, Agostoni P. Improvement in exercise capacity and delayed anaerobic metabolism induced by far-infrared-emitting garments in active healthy subjects: A pilot study. Eur J Prev Cardiol. 2018 Nov;25(16):1744-1751. doi: 10.1177/2047487318768598. Epub 2018 Apr 6. PMID: 29621885.
  4. Hausswirth C, Louis J, Bieuzen F, Pournot H, Fournier J, Filliard JR, Brisswalter J. Effects of whole-body cryotherapy vs. far-infrared vs. passive modalities on recovery from exercise-induced muscle damage in highly-trained runners. PLoS One. 2011;6(12):e27749. doi: 10.1371/journal.pone.0027749. Epub 2011 Dec 7. PMID: 22163272; PMCID: PMC3233540.