Do you swanna…?
Okay, okay – I promise, that is the one and only Frozen Disney pun in this blog. IYKYK. Honestly, every time I sat down to write this, that line was all I could think of. Tell me you’re a mum without telling me you’re a mum, haha.
But in all seriousness, let’s talk saunas, but first, a nod to the traditional kind we all picture, and then how infrared has completely changed the game.
The Traditional Sauna
When most of us hear the word sauna, we picture a wooden cabin in the snow, hot rocks sizzling as water is poured over them, and steam filling the room. That image comes from Finnish sauna culture, which has been around for centuries.
Traditional Finnish rock saunas usually run at 70–90 °C, some up to 100°C for seasoned sauna-goers,heating the air first, which in turn heats your body. It’s a communal ritual tied to recovery, relaxation, and wellbeing.
But the intensity of that kind of heat (and the steam) can be overwhelming. This is where infrared technology steps in.
How Infrared Works
Infrared saunas don’t heat the air around you – instead, they use invisible light waves to gently heat your body directly. These waves penetrate beneath the skin, raising your core temperature from the inside out.
That’s why an infrared sauna feels more comfortable than a traditional one, even though it’s working deeper. I know, I know, we bang on a lot about how infrared isn’t meant to feel super hot, but it really is true.
The cabin itself is much cooler than traditional saunas. With infrared, you will still get a lovely warm sauna session, but with all the added benefits that come with the science of infrared. In fact, you can enjoy the benefits from as little as 37 °C, with the optimal range suggested to be around 45–58 °C. Some saunas, like our Sunlighten, can go up to 65 °C if you prefer it a little bit hotter.
It’s really important to note though, that there aren’t any added benefits to sweating it out at 65°C compared to, say, 55°C, and in some cases, particularly if you’re not well hydrated, it can actually be detrimental.
A Space-Age Discovery
Did you know that infrared light first caught NASA’s attention through their research into astronaut recovery? That little nugget of information actually came from Garth, our friendly Sunlighten servicing fella, and it sent me down a rabbit hole to find out more.
Well, Garth was somewhat right. Infrared light was actually first discovered way back in 1800 by Dr William Herschel, which I think is just wild considering it was that long ago. But it wasn’t really applied to much, and certainly not to health, until the 1900s and early 21st century.
In the 1990s, NASA discovered that infrared could help astronauts recover after space missions, where muscle wastage (atrophy) and circulation issues were really common. From there, the technology moved into rehabilitation, then into the wellness space we know today, which is how we get to step into it now.
Sunlighten Infared Sauna – Conquer mPluse
General Health Benefits
Research and Sunlighten’s own resources highlight a wide range of benefits from regular infrared sauna use, including:
•Detoxification and immunity support
•Improved circulation and cardiovascular health
•Muscle recovery and pain relief
•Skin rejuvenation and anti-ageing effects
•Weight management and metabolism support
•Stress reduction and better sleep
The Three Wavelengths of Infrared
Not all infrared saunas are created equal. Many only use far infrared, which means you’re only getting part of the picture. The most effective saunas are those that deliver the full spectrum of near, mid, and far infrared light in every session:
•Near Infrared (NIR): Supports skin health, wound healing, and cell renewal. Great for scars, anti-ageing, and surface-level recovery.
•Mid Infrared (MIR): Targets soft tissue, joints, and muscle soreness. Ideal for post-training recovery.
•Far Infrared (FIR): Penetrates deepest, improving circulation, detoxification, and supporting overall internal health.
Sunlighten saunas are full-spectrum, meaning every session gives you the benefits of all three wavelengths at once. Whether your focus is skin, recovery, or deeper internal support, you’ll get it all in a single sauna session.
Target Tempreture and Benefits
With a full-spectrum sauna, there are optimal ranges depending on what you’re hoping to achieve:
•Relaxation & Stress Relief: 37–45 °C – gentle heat that helps you unwind, particularly in the evenings to support sleep and circadian rhythm.
•Skin Health & Anti-Ageing: 45–50 °C – where near infrared is most effective for skin renewal and recovery.
•Muscle Recovery & Performance: 50–58 °C – mid and far infrared are most effective here, easing soreness and supporting circulation.
Because infrared warms your body directly rather than just heating the air, the experience feels gentler than a traditional sauna, so you can comfortably stay in for 30–45 minutes without the same intensity.
How Often Should You Sauna?
Recovery, Sleep, and Switching Off
When you sauna can change the benefits you feel:
•For recovery: After cardio, sauna straight away can feel amazing. After strength training, wait a few hours so your muscles have time to adapt before heating them up.
•For sleep: Evening sessions are ideal for helping your body wind down. Infrared heat supports melatonin release and circadian rhythm, which is why many people feel drowsy afterwards.
•For your mind: If you’re someone whose brain doesn’t switch off the moment you sit down (like me), don’t stress. One of the perks of modern saunas is that you can zone out with some mindless Netflix, listen to calming music, or even bring a book. Whatever helps you relax works.
Like any wellness habit, consistency is key. Start small and build up as your body adapts.
•Beginners: 1–2 sessions per week, 15–20 minutes.
•Regular users: 3–4 sessions per week, up to 30–45 minutes.
•For recovery & longevity: Dr Susanna Søberg’s research suggests a total of around 57 minutes of heat exposure per week delivers measurable benefits for health and longevity.
Move HQ Currumbin Coach Brodie mid-sauna. Of course, in real life Brodes follows the guidelines and always uses a towel on the backrest – hee hee.
Hydration Matters
Hydration might not sound like the most exciting part of a sauna, but it really does make all the difference. If you go in dehydrated, you’re far more likely to come out feeling light-headed, headachy, or just flat, and that’s not what we’re here for. Being well hydrated is what helps your body regulate temperature, keep your blood flowing properly, and bounce back afterwards.
A good guide is:
•Before your sauna: Aim for about 5–7 mL of water per kilo of body weight in the couple of hours before your session. That just means going in topped up rather than trying to scull a bottle right before.
•During your sauna: Sip if you feel like it. You don’t need to chug water inside, but a few sips can keep you feeling comfortable.
•After your sauna: This is where it counts. Sunlighten suggest around 500 mL to 1 L of water once you’re done. Adding electrolytes (the sugar-free kind are preferred) can also help replace what you’ve sweated out.
So, think of it this way, the better you hydrate, the better your body will feel, and the more benefits you’ll get from your sauna session.
Contraindications: When to Proceed with Caution
Saunas don’t suit everyone. It’s best to consult a doctor before use if you:
•Have cardiovascular conditions, diabetes, or are on heart/blood-pressure medications
•Have a pacemaker, implants, or metal pins in your body
•Are pregnant
•Have a fever, infection, or bleeding disorder
•Have had recent surgery
•Take medications that interfere with sweating or heat regulation (e.g. antihistamines, diuretics)
Even if you’re generally healthy, Sunlighten advises that you should listen to your body during every session. If you start to feel symptoms such as nausea, fatigue, or flu-like feelings, that’s your cue to step out, cool down, hydrate, or lower the temperature. It’s not about “pushing through” – it’s about getting the benefits safely and comfortably.
Women’s Health and the Menstrual Cycle
For women, there’s another layer to consider. Dr Stacy Sims, an expert in female physiology, points out that heat tolerance changes across the menstrual cycle.
•Follicular phase (early cycle): Core body temperature is lower, and most women tolerate heat well. It can be a good time to go hotter, up to 60–65 °C.
•Luteal phase (post-ovulation): Core temperature is higher, sweating is delayed, and heat feels more intense. You may feel more comfortable keeping the sauna at 50–55 °C.
The takeaway? Listen to your body. Adjust your session length or heat setting to what feels right, and track your cycle to learn your own pattern.
A Final Word
Infrared saunas aren’t just a passing wellness fad. They’ve been around for decades, and the science keeps backing up their benefits, from recovery and relaxation to long-term health.
Full-spectrum saunas give you a complete experience every time, whether you’re after muscle relief, glowing skin, or just a quiet moment for yourself.
So…. do you swanna? Okay sorry, I lied. That line now lives rent-free in my head, so it’s only fair that it also lives in yours.
Do yourself a favor and book an infared sauna. You will not regret it!
References
• Sunlighten — Infrared Sauna Health Benefits
• Sunlighten Blog — Why Infrared Saunas Don’t Need High Temperatures
• Sunlighten Australia — How to Safely Use an Infrared Sauna
• Sunlighten Australia — How to Create Your Own Hydration Plan
• Susanna Søberg Research on Heat Exposure
• Sunlighten — Saunas and Contraindications
• Light Therapy Home — NASA and LED Light Therapy History
• Red Light Therapy Australia — NASA’s Role
