Red Light Therapy vs. Infrared Sauna: Which Is Right for You?

When it comes to wellness trends, red light therapy and infrared saunas stand out. Both promise benefits like better skin, pain relief, and improved health. But they work in different ways. How do you choose between them? This guide breaks down the key differences, benefits, and uses of red light therapy vs. infrared saunas. By the end, you’ll know which one fits your goals—or if combining them could be the ultimate solution.

What Is Red Light Therapy?

Red light therapy uses low-level red and near-infrared light to heal your body. It targets your skin and cells with specific wavelengths, usually between 630 and 850 nanometers. This light doesn’t produce much heat. Instead, it boosts energy in your cells by stimulating mitochondria—the “powerhouses” inside them.

How Does It Work?

• Light penetrates your skin up to a few millimeters.

• Cells absorb the light and make more ATP (energy).

• This process, called photobiomodulation, helps repair tissues and reduce inflammation.

Key Benefits

• Improves skin health (reduces wrinkles, acne, and scars).

• Speeds up muscle recovery after workouts.

• Eases joint pain and stiffness.

• Boosts mood and sleep quality.

What Is an Infrared Sauna?

An infrared sauna uses infrared light to heat your body directly. Unlike traditional saunas that warm the air, infrared saunas penetrate your skin with wavelengths—usually far-infrared (3000 nm and up). This creates a deep, detoxifying sweat at lower temperatures (120°F–140°F) than traditional saunas (150°F–195°F).

How Does It Work?

• Infrared waves heat your body from the inside out.

• Your core temperature rises, making you sweat.

• The heat relaxes muscles and boosts circulation.

Key Benefits

• Detoxifies by flushing out toxins through sweat.

• Relieves muscle and joint pain.

• Improves heart health and blood flow.

• Reduces stress and promotes relaxation.

Red Light Therapy vs. Infrared Sauna: The Key Differences

Both therapies use light, but they’re not the same. Here’s how they compare:

Which One Uses Heat?

Infrared saunas rely on heat to work. Red light therapy doesn’t—it uses light energy instead. If you love a warm, sweaty session, the sauna wins. If you prefer a cool, targeted treatment, go with red light.

Which Is Better for Your Goals?

Choosing between red light therapy and an infrared sauna depends on what you want. Let’s match them to common wellness goals.

For Skin Health

• Red Light Therapy: Stimulates collagen, reduces wrinkles, and heals acne. It’s the top pick for glowing skin.

• Infrared Sauna: Opens pores and cleanses skin through sweat. It helps with tone but doesn’t boost collagen.

Winner: Red light therapy for targeted skin improvement.

For Pain Relief

• Red Light Therapy: Reduces inflammation and speeds tissue repair. Great for specific areas like knees or shoulders.

• Infrared Sauna: Relaxes muscles and eases chronic pain with deep heat. Ideal for full-body relief.

Winner: Tie—depends on whether you need targeted or whole-body relief.

For Detoxification

• Red Light Therapy: Doesn’t cause sweating, so it’s not a detox tool.

• Infrared Sauna: Sweating removes toxins like heavy metals. It’s a detox powerhouse.

Winner: Infrared sauna.

For Relaxation

• Red Light Therapy: Calms your mind but doesn’t warm you up.

• Infrared Sauna: The cozy heat melts stress away.

Winner: Infrared sauna.

Can You Use Both Together?

Yes, you can combine red light therapy and infrared saunas for a one-two wellness punch. Many spas and gyms offer both. Some infrared saunas even include red light panels.

Why Combine Them?

• Skin Boost: Infrared sweating cleans pores, while red light rebuilds collagen.

• Pain Power: Heat soothes muscles, and red light heals tissues.

• Full-Body Care: Saunas detox your body; red light energizes your cells.

How to Do It

• Use red light therapy for 10–15 minutes.

• Follow with a 20–30-minute infrared sauna session.

• Hydrate well after to replace water lost from sweating.

What Do People Ask About Red Light Therapy vs. Infrared Saunas?

Google’s “People Also Ask” section reveals common questions. Here are answers to help you decide.

Is Red Light Therapy the Same as Infrared?

No. Red light therapy uses visible red and near-infrared light for cellular repair. Infrared saunas use mostly far-infrared light to generate heat and sweat.

Which Is Safer?

Both are safe when used correctly. Red light therapy has no heat or UV rays, so it’s risk-free for skin. Infrared saunas can cause heat stress if you stay too long—stick to recommended times (20–40 minutes).

Can They Help With Weight Loss?

• Red Light Therapy: May boost metabolism slightly but won’t burn many calories.

• Infrared Sauna: Burns 200–600 calories per session through sweating and increased heart rate.

Costs and Accessibility

Red Light Therapy

• At Home: Panels cost $200–$1,000 upfront.

• Professional: $25–$75 per session at a spa or gym.

• Pros: Quick sessions, no cleanup.

Infrared Sauna

• At Home: Units range from $1,500–$6,000.

• Professional: $30–$60 per session.

• Cons: Needs preheating and a shower after.

What Science Says

Both therapies have research backing them up:

• Red Light Therapy: Studies show it reduces inflammation, heals wounds, and improves skin (e.g., a 2014 study in Photomedicine and Laser Surgery).

• Infrared Sauna: Research links it to better heart health and pain relief (e.g., a 2015 study in JAMA Internal Medicine on sauna use and cardiovascular benefits).

Practical Tips for Getting Started

Starting Red Light Therapy

• Buy a small panel for home use or try a gym session first.

• Stand 6–12 inches from the light.

• Use it 3–5 times a week for best results.

Starting Infrared Sauna

• Start with 15-minute sessions to test your tolerance.

• Wear a towel or light clothing.

• Drink water before and after.

Final Verdict

There’s no “better” option—it’s about your needs. Want skin rejuvenation or targeted pain relief? Go with red light therapy. Craving detox, relaxation, or full-body warmth? Pick an infrared sauna. For the best of both worlds, use them together.