Red Light Therapy vs Infrared Sauna

There are two wellness trends you’ll see talked about side by side right now - red light therapy vs infrared sauna. You can see why people are curious about which is better. Each uses light therapy in some way or another, and there’s actually some overlap in their benefits. 

So then what’s the difference between red light therapy and infrared sauna? There are actually quite a few - wavelengths, mechanism, accessibility, and range of benefits. We’ll compare and contrast the infrared sauna vs red light therapy below to help you see where they diverge.

But the key takeaway is that you don’t necessarily have to choose between one healing modality and the other. An infrared red light sauna combines the two to maximize your wellness regimen, and we have an incredible selection for you here at Premium Saunas!

Quick Comparison of Red Light Therapy vs Infrared Sauna

Feature	Red Light Therapy	Infrared Sauna
Wavelength	630-850nm (visible red + near-infrared)	700-10,000nm (full-spectrum)
Mechanism	Photobiomodulation at the cellular level	Radiant body heating to induce deep sweat
Body temperature	Does not raise core temperature	Can reach between 120-150°F
Primary benefits	Relieves discomfort, supports skin rejuvenation, improves recovery	Stress relief, improves recovery, detoxification, eases discomfort, cardiovascular health
Session length	10-20 minutes	20-40 minutes
Sweating	None	Heavy

Benefits of Infrared Sauna Therapy

Sauna therapy has been around for centuries, but an infrared sauna (IR sauna for short) is actually a relatively new style. Rather than relying on a wood-burning stove or electric heater to actually warm the space itself, infrared light panels emit specific wavelengths (depending on the model) to penetrate tissue and directly heat the body. 

Most models use far-infrared panels, however, there are also full-spectrum IR saunas that bring in the near-infrared and mid-infrared wavelengths for more well-rounded benefits. Either way, you still work up a deep sweat at a lower temperature. Potential wellness benefits include:

• Cardiovascular health: Regular sauna sessions (4-7 times/week) are linked to a 63% lower risk of cardiac death than once-weekly use.¹
• Easing physical discomfort: Patients with chronic pain saw their markers improve dramatically through far-infrared thermal therapy.²
• Supporting recovery: A post-exercise IR sauna session lowered muscle soreness and helped athletes bounce back faster.³

There are also the stress reduction benefits associated with sauna therapy. There’s nothing quite as relaxing as unwinding after a long day, immersing yourself in deep, penetrating heat. You could even make the case for detoxification as you sweat out all sorts of nasty stuff.

You can learn more about the various sauna types you have access to, including not just the infrared vs traditional sauna but also the full-spectrum vs far-infrared sauna, in our blog. In the meantime, let’s introduce the other half of our infrared sauna vs red light therapy comparison.

Benefits of Red Light Therapy

Red light therapy involves sitting in front of panels emitting visible red and near-infrared wavelengths (630-850nm), which penetrate the skin and get absorbed into the mitochondria.

This can boost ATP production and support stronger cellular signaling all without generating heat.⁴ But what are the benefits of red light therapy that you actually notice?

• Skin rejuvenation: Studies have found that red and near-infrared light can improve skin complexion, texture, and firmness.⁵
• Muscle performance: There’s evidence supporting photobiomodulation (the mechanism behind red light therapy) in minimizing creatine kinase levels, lowering delayed-onset muscle soreness (DOMS), and improving performance metrics.⁶
• Joint pain relief: Research suggests low-level light therapy can dramatically reduce pain and disability.⁷

The best part is that red light therapy is easier to bring into your wellness routine than an infrared sauna, which is bigger and more expensive. You can find handheld red light therapy panels for just a few hundred dollars.

Is Red Light Therapy the Same as Infrared Sauna? 

There’s definitely overlap in the wavelengths of a full-spectrum infrared sauna vs red light therapy. There’s even some overlap in the benefits they can bring to your wellness routine. 

But the two treatments should not be looked at interchangeably. Because the real benefits of infrared sauna therapy come from the far infrared wavelengths. That’s what actually warms the body and produces the sweat effect - and that sweat effect is key.

What’s the Difference Between Red Light Therapy and Infrared Sauna, Then? 

You can see a clear divide between red light therapy vs infrared sauna when you look at the two side-by-side based on what actually matters - outcomes, accessibility, and the actual experience itself. Here’s a quick comparison:

What They’re Used For 

The use cases for red light therapy vs infrared sauna therapy overlap to some extent - recovery, performance, and relief. But they each bring their own specific benefits, too. 

• Red light therapy may be a valuable addition to your natural skincare regimen. 
• Infrared saunas have stress relief benefits, can help eliminate toxins, and could improve cardiovascular health. 

The best advice we have to offer is get a little more specific about why you’re trying to choose between an infrared sauna vs red light therapy. That will help you narrow it down.

How Sessions Feel

Red light therapy is super chill. You can hang out in your bedroom while the panels are pointed at you. Scroll on your phone, watch your favorite show, stretch, whatever. The whole session lasts no more than 20 minutes.

An infrared sauna is a bit more intense. It’s hot, and you work up quite the sweat. Most people take the time to meditate or practice breathing exercises. You’ll be immersed in the heat for anywhere from 20-40 minutes.

Depth of Benefits 

While there is overlap between the red light therapy vs infrared sauna benefits, one works on a single area at a time. The other reaches your entire body. 

So although red light therapy sessions take longer, you have to spend more time in front of the panel to make sure it reaches your entire body - unless, of course, you’re only interested in spot-treating a sore leg, for example.

Accessibility 

Our most affordable model here at Premium Saunas starts at just under $1,400. They can easily cost more than $10k depending on size, brands, and features. On the other hand, you can find red light panels for under $500. Really good full-body panels still won’t cost more than $1,500.

Then there’s the space side of things. This is among the most practical differences between red light therapy and infrared sauna therapy. You’ll need to find room in your home or backyard for a sauna, which can take anywhere from 3’ x 3’ to 6’ x 6’ of space. Red light panels can prop up against your wall, go in your closet, or stow under your bed. 

Is There an Infrared Sauna Equipped With Red Light Therapy? 

These are complementary healing modalities, so why not add both to your wellness arsenal? We have an incredible selection of infrared red light sauna models from the most trusted brands in the industry, including:

• Finnmark
• Maxxus
• Golden Designs
• Dynamic

You gain access to a ton of different sizes and designs, but the common theme across the collection is powerful red light therapy panels paired with far-infrared light panels so you can get double the treatment in every session - right from the comfort and convenience of home. 

All backed by our low-price guarantee with a full manufacturer warranty, free shipping, and hassle-free financing. Whether you need an indoor infrared sauna or outdoor infrared sauna, let our team talk you through your options and help you take the next step! 

Frequently asked questions 

Which is better red light therapy or infrared sauna?

They serve different purposes, but if we could only recommend one, it would be the infrared sauna. The good news, though, is you don’t have to choose one or the other. Infrared saunas equipped with red light therapy are just a few clicks away.

Can you do infrared sauna and red light therapy together?

Yes, and this makes the red light therapy vs infrared sauna comparison a non-issue. You don’t have to choose one or the other, and there are many people who could definitely benefit from combining them. Anyone struggling with physical discomfort or trying to improve recovery/performance should look into the tandem.

What should you look for in a red light infrared sauna? 

Make sure the red light panels have verified wavelengths in the 630-850nm range, and you want low-EMF certified infrared heaters. Panel placement, wood species, size, design, and other features - each of these factors needs to be taken into account. Ask our customer service team for one-on-one support today.

Sources 

1. Laukkanen T, Khan H, Zaccardi F, Laukkanen JA. "Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events." JAMA Internal Medicine. 2015;175(4):542-548. https://pubmed.ncbi.nlm.nih.gov/25705824/
2. Masuda A, Koga Y, Hattanmaru M, Minagoe S, Tei C. "The Effects of Repeated Thermal Therapy for Patients with Chronic Pain." Psychotherapy and Psychosomatics. 2005;74(5):288-294. https://pubmed.ncbi.nlm.nih.gov/16088266/
3. Ahokas EK, Ihalainen JK, Hanstock HG, Savolainen E, Kyrolainen H. "A Post-Exercise Infrared Sauna Session Improves Recovery of Neuromuscular Performance and Muscle Soreness After Resistance Exercise Training." Biology of Sport. 2023;40(3):681-689. https://pubmed.ncbi.nlm.nih.gov/37398966/
4. Hamblin MR. "Mechanisms and Mitochondrial Redox Signaling in Photobiomodulation." Photochemistry and Photobiology. 2018;94(2):199-212. https://pubmed.ncbi.nlm.nih.gov/29164625/
5. Wunsch A, Matuschka K. "A Controlled Trial to Determine the Efficacy of Red and Near-Infrared Light Treatment in Patient Satisfaction, Reduction of Fine Lines, Wrinkles, Skin Roughness, and Intradermal Collagen Density Increase." Photomedicine and Laser Surgery. 2014;32(2):93-100. https://pubmed.ncbi.nlm.nih.gov/24286286/
6. Ferraresi C, Huang YY, Hamblin MR. "Photobiomodulation in Human Muscle Tissue: An Advantage in Sports Performance?" Journal of Biophotonics. 2016;9(11-12):1273-1299. https://pubmed.ncbi.nlm.nih.gov/27874264/
7. Stausholm MB, Naterstad IF, Joensen J, et al. "Efficacy of Low-Level Laser Therapy on Pain and Disability in Knee Osteoarthritis: Systematic Review and Meta-Analysis of Randomised Placebo-Controlled Trials." BMJ Open. 2019;9(10):e031142. https://pubmed.ncbi.nlm.nih.gov/31662383/