How Do You Maximize The Benefits Of Infrared Sauna?

Below are seven of the most important points that contribute to achieving sauna health benefits and an enjoyable sauna experience, whether in a cabin or blanket or on a PEMF mat.

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The Essentials of Infrared Sauna Use

technology

The infrared sauna is a modern alternative to the traditional dry sauna. Its technology provides a unique approach to relaxation and health benefits. Unlike its conventional counterpart that heats the air to warm the body, the infrared sauna uses infrared waves that are directly absorbed by the skin and work way below it.

This method allows the direct heat of infrared saunas to penetrate deeply into the body, and induces thorough and effective perspiration at lower temperatures. This can feel gentler on the skin and respiratory system.

The temperature range is milder than the temperatures of traditional saunas. They start at 50°C and go up to 65°C (120°F to 150°F), while the temperatures of traditional saunas can reach 90°C (195°F). This also makes a sauna session accessible to those who may find higher heat settings uncomfortable.

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Infrared saunas designs go beyond the traditional sauna cabin

low operational costs

Energy efficiency is a hallmark of infrared saunas, stemming from their lower temperatures and direct heating approach [1]. This efficiency translates to lower long-term costs and a smaller environmental footprint. Their compact, easy-to-install design fits perfectly in indoor settings, requiring little to no space alterations.

health benefits

There’s a wide range of health benefits that comes with home infrared saunas. Their profound heat relieves muscle tension, eases joint complaints, and relax to the max. The infrared sauna is a top choice for comprehensive wellness.

Moreover, they support skin health by optimizing collagen production, which can improve skin tone and elasticity. Because blood circulation improves, oxygen and nutrients reach the muscles and bones more easily, which supports muscle recovery.

Additionally, they promote detoxification and decrease various pains and aches. Cellular health is enhanced too - stimulating the body's natural healing processes. All this leads to an uplift in general well-being, possible weight loss and accelerated metabolism.

The sauna blanket is the most affordable and portable infrared sauna

Navigating Safety and Risks in Infrared Saunas

For a safe sauna trip, make sure that you:

Hydrate

Drink enough water before, during and after the sauna session to prevent fluid and electrolyte loss. Try to avoid alcohol and caffeine as these drinks are more likely to dehydrate you.

wear the right stuff

Consider going naked for even heat distribution and use a towel for hygiene and to absorb sweat. If you want to wear clothes, choose loose-fitting clothes made of natural fibers, which absorb sweat more easily.

Remove jewelry to avoid discomfort or burns due to heat conduction. Glasses are generally safe to wear, but remove contact lenses to avoid discomfort from heat and sweating.

Start slowly

Start with shorter sessions and gradually increase the duration as your body gets used to the heat, to avoid overheating or dehydration. Take breaks if necessary.

Listen to your body

Watch for signs of discomfort, such as nausea, dizziness, or heavy sweating, and leave the sauna immediately if necessary. Be aware of your body's limits.

Are aware of health concerns

Consult your doctor, especially if you have heart, respiratory or skin conditions, are pregnant [2] or have medical implants because these conditions can affect your sauna experience.

If you have any doubts about your condition and the use of the infrared sauna, it is certainly advisable to seek professional medical advice.

know when to avoid it

Skip using the sauna if you have fever, infections, or other health problems that may be worsened by heat exposure. Prioritize your well-being above all else.

Protect your eyes

When using near-infrared or full-spectrum saunas use appropriate eye protection.

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Getting Ready for Your Sauna Session

Optimize your sauna session by incorporating these pre-sauna rituals;

Shower Before Sauna

Kickstart your infrared sauna experience with a warm shower. This not only primes your body for the sauna's heat but also cleanses your skin, unclogs pores, and boosts your heart rate.

It's like a warm-up for your skin and primes for the sauna's detoxifying effect, particularly beneficial for acne-prone skin.

Again Hydrate

We can’t mention this enough, but do drink 2 to 3 cups of water about an hour before your sauna session. This will prepare your skin from within. Instead of water you can opt for coconut water, which is full of electrolytes.

Thorough Cleaning Process

Wash your face with water or use a gentle facial cleanser to remove dirt, oil and makeup without disrupting your skin's pH balance. This ensures that your pores are clean and ready to release toxins effectively during the sauna session.

Every now and then, consider using an activated charcoal or clay mask to unclog the pores.

Moisturizing (optional)

To prevent your skin from drying out due to the heat, you can apply a moisturizer before entering the sauna, preferably with moisturizing ingredients such as hyaluronic acid or glycerin.

Other Pre-Sauna Practices

Skin Care: Incorporate a skin care ritual before sauna. Remove dead skin cells by exfoliating or dry brushing. Use a face mask every now and then.

Exercise: Stimulate your circulation and prepare your muscles for a sauna session through gentle physical activities such as a light walk, stretching or yoga.

Snack: Try to avoid heavy meals, but nourish your body with a light, nutritious snack.

Optimizing Temperature and Time for Maximum Benefits

Get the best results from your infrared sauna sessions by adjusting the temperature and duration:

Ideal Temperature

Infrared sauna temperatures are between 50°C and 65°C (120°F to 150°F). Most users report a comfortable and effective sauna experience at around 65°C (150°F). However, people’s preferences differ, so prioritize your comfort and safety when determining your sauna temperature.

Beginners are advised to start with lower temperatures and gradually increase them as they get used to the heat

Session Duration

Keep sessions shorter than 45 minutes to avoid dehydration and overheating. If you are new to this sauna form, it is best to start with shorter sessions of 5-10 minutes and gradually increase them to 20-30 minutes. Aim for at least 20 minutes per session to achieve benefits such as stress and pain relief. For weight loss or detox goals, you can aim for 30-minute sessions.

Frequency

The frequency of sauna use depends on factors such as experience, health goals and tolerance to heat. Beginners usually start with 1-2 sessions per week, gradually increasing to 2-3 times per week. Regular users can aim for 3-4 weekly sessions of 20-45 minutes each.

Athletes or those with specific health goals may benefit from more frequent sessions.

Listening to Your Body

Pay attention to how your body reacts during sauna sessions. If you experience discomfort, dizziness or overheating, end the session or adjust the temperature accordingly. Don’t forget to….

The Art of Hydration: Before, During, and After

Whether you're a seasoned sauna enthusiast or a newcomer exploring the therapeutic benefits of heat, understanding the importance of hydration is paramount.

Hydration not only helps you endure the sauna's heat but also enhances your experience with the right balance of water and electrolytes [2]. The latter play a crucial role in maintaining hydration and support nerve function and muscle contraction.

Before You Hit the Sauna

Treat your sauna session like a workout by hydrating beforehand. Drink at least two cups of water an hour before your session to prepare your body for the heat and amplify the sauna's therapeutic effects.

Inside the Sauna

As your body undergoes rigorous detox through sweating in the sauna, strategic hydration becomes essential. Sipping water or coconutwater throughout your session helps combat dehydration and ensures optimal performance.

After the Sauna

Your hydration efforts shouldn't cease once you leave the sauna. Replenish lost fluids with water and consider incorporating electrolyte drinks or snacks high in water content for optimal recovery.

Spotting Dehydration

Dehydration in the sauna may not always be obvious. Look out for signs like thirst, dry mouth, lightheadedness, or an accelerated heartbeat.

Sauna drinks

For some delicious recipes for sauna drinks with electrolytes, click here to elevate your hydration game and enhance your sauna experience.

Combining Sauna Sessions with Wellness Activities

Combine your sauna experience with activities that enrich your mind, heart and well-being:

Do Sauna Workout

Add activities such as yoga, tai chi or isometric exercises to your sauna session. These gentle movements promote circulation and flexibility and complement the detoxifying effects of the sauna. They boost circulation and flexibility, complementing the sauna's detoxifying effects.

Add Complementary Therapies

Engage your senses with therapies such as chromotherapy, Red Light Therapy, sound therapy, salt therapy or aromatherapy. These innovative techniques promote further relaxation and holistic well-being.

Meditative and Mindful practices

Deepen your relaxation by focusing on your breathing through mindfulness exercises or a calming meditation, you can also do breathing exercises. All this contributes to a refreshing mind and body.

Reading or Listening

Immerse yourself in a book, listen to your favorite music or watch your favorite TV series while enjoying the warmth of the sauna. This quiet time provides relaxation and mental stimulation at the same time.

Socializing

Share the sauna experience with loved ones to unwind, refresh, and revive together. Whether with your partner for intimate relaxation or with family and friends for quality time, socializing adds an extra layer of enjoyment to your sauna sessions.

Post-Sauna Care: Cooling Down and Nourishing Your Body

After enjoying the serene warmth of the sauna, it's time to move on to the post-sauna phase. Extend the relaxing feeling of the sauna by further caring for your body.

Here are some essential practices, besides hydration, that you will benefit from:

Cool Down

After the sauna heat, your body temperature should safely return to normal. Cooling down with a cold or lukewarm shower or resting for a while before rinsing off will stabilize blood circulation and prevent dizziness. Choose the cooling method that suits you best.

Shower

Cleanse your skin and flush out the toxins accumulated during the sauna session.

Rest

Take time to relax and unwind after your sauna session. This integral part of the detoxification process eases your transition to everyday life and allows your body to fully absorb the benefits of the sauna.

Monitor your body

look for signs of dehydration or fatigue, such as dizziness. If you experience any discomfort, extend your cool-down time, rest more, and maintain good hydration for a quick recovery.