If you've been researching home wellness solutions, you've likely come across infrared saunas. Unlike traditional steam saunas that have been around for thousands of years, infrared saunas represent a modern approach to heat therapy that's gaining tremendous popularity in Australian homes. But what exactly makes them different, and are they right for you?
This comprehensive guide will walk you through everything you need to know about infrared saunas—from understanding the underlying technology to choosing the right type for your lifestyle and budget. Whether you're seeking relief from muscle tension, looking to enhance your recovery routine, or simply wanting to create a relaxing retreat at home, this guide will give you the foundation to make an informed decision.
What is an Infrared Sauna?
An infrared sauna uses infrared light waves to directly heat your body, rather than heating the air around you like traditional saunas. This fundamental difference is what sets infrared saunas apart and creates a unique therapeutic experience.
Infrared light is part of the electromagnetic spectrum—the same energy that makes sunlight feel warm on your skin (without the harmful UV rays). When infrared waves penetrate your skin, they cause your core body temperature to rise, triggering the same physiological responses you'd experience in a traditional sauna: increased heart rate, sweating, and the release of feel-good endorphins.
Infrared heat is so safe that hospitals use it to warm newborn babies in neonatal units. The technology has been studied for decades and is considered safe for most healthy adults when used appropriately.
The Three Types of Infrared
Understanding the infrared spectrum is crucial when shopping for a sauna, as different wavelengths offer different benefits:
Near-Infrared (NIR)
Near-infrared waves have the shortest wavelength and penetrate the skin's surface layers. This type of infrared is primarily associated with skin health, wound healing, and cellular regeneration. NIR is often used in light therapy treatments and can help with skin tone, collagen production, and minor skin conditions.
Mid-Infrared (MIR)
Mid-infrared penetrates deeper into soft tissue, reaching muscles and joints. This makes it particularly valuable for pain relief, muscle recovery, and improving circulation. Athletes and fitness enthusiasts often appreciate mid-infrared for its recovery benefits.
Far-Infrared (FIR)
Far-infrared has the longest wavelength and penetrates deepest into the body, reaching up to 4-5 centimetres below the skin. FIR is most commonly associated with detoxification through sweating, cardiovascular benefits, and deep relaxation. Most affordable infrared saunas use far-infrared technology exclusively.
Key Takeaway
- Full-spectrum saunas combine all three types of infrared for comprehensive benefits
- Far-infrared saunas are most common and affordable, focusing on deep heat and detoxification
- Near-infrared panels are sometimes sold separately for targeted skin treatment
Types of Infrared Saunas
Infrared saunas come in several form factors, each suited to different needs, spaces, and budgets:
Cabin Saunas
These are standalone wooden enclosures that range from 1-person units to family-sized models accommodating 4 or more people. Cabin saunas offer the most immersive experience with heater panels surrounding you on multiple sides. They're constructed from quality woods like Canadian Hemlock or Western Red Cedar, chosen for their ability to withstand heat and humidity while remaining comfortable to touch.
Cabin saunas require dedicated floor space—typically 1 square metre for a 1-person unit up to 2.5 square metres for larger models. They're ideal for homeowners who want a permanent wellness installation and value the full sauna experience.
Portable Saunas
Portable infrared saunas are tent-like enclosures that you sit inside, with your head exposed. They're significantly more affordable than cabin saunas and can be folded away when not in use—perfect for renters or those with limited space. While they don't offer quite the same immersive experience as cabin saunas, they deliver genuine infrared heat therapy at a fraction of the cost.
Sauna Blankets
Infrared sauna blankets are the most portable and affordable option. You wrap yourself in the blanket like a sleeping bag while lying down. They're excellent for targeted heat therapy and are popular with athletes for post-workout recovery. However, the experience differs significantly from traditional sauna use, and some people find them less relaxing than sit-down options.
Consider your available space, budget, and intended use. Cabin saunas offer the best experience but require commitment. Portable saunas balance convenience with effectiveness. Blankets are best for budget-conscious buyers or those who want portability.
What to Consider Before Buying
Before investing in an infrared sauna, consider these important factors:
Space Requirements
Measure your intended installation space carefully. Beyond the sauna's footprint, you'll need clearance for the door to open and for ventilation. Most manufacturers recommend at least 15cm of clearance on all sides.
Electrical Needs
Most home infrared saunas operate on standard 240V Australian power outlets, drawing between 1000-2100 watts depending on size. Larger cabin saunas may require a dedicated circuit to avoid tripping your home's breakers. It's worth having an electrician assess your home's capacity before purchasing.
EMF Levels
Electromagnetic field (EMF) emissions are a consideration for frequent sauna users. Quality manufacturers test their products and publish EMF readings. Look for saunas with levels below 3 milligauss (mG) at the seating position. We cover this topic in detail in our EMF guide.
Wood Quality
For cabin saunas, the wood type affects durability, comfort, and aesthetics. Canadian Hemlock is popular for its affordability and clean look, while Western Red Cedar is prized for its natural resistance to bacteria and pleasant aroma. Avoid saunas with plywood interiors or strong chemical odours.
Heater Technology
Carbon fibre heaters provide even heat distribution across large surface areas and typically have lower EMF emissions. Ceramic heaters heat up faster and produce more intense, focused heat but may create uneven temperature zones. Many modern saunas use carbon-ceramic hybrids to combine the benefits of both.
Getting Started: Your First Sessions
Once you've chosen and set up your infrared sauna, ease into regular use gradually:
- Start with shorter sessions of 15-20 minutes at moderate temperatures (45-50°C)
- Hydrate well before, during, and after each session
- Listen to your body—exit if you feel dizzy, nauseous, or unwell
- Build up gradually to longer sessions (30-45 minutes) as your body acclimates
- Most users find benefit from 3-4 sessions per week
Consult your doctor before using an infrared sauna if you're pregnant, have cardiovascular conditions, take medications that affect heat tolerance, or have any chronic health conditions. Infrared saunas are not a replacement for medical treatment.
Making Your Decision
Infrared saunas offer a compelling combination of convenience, comfort, and therapeutic potential. They operate at lower temperatures than traditional saunas, making them accessible to people who find steam saunas overwhelming. They're also more energy-efficient and can be installed in a wider variety of home settings.
The key is matching the right type of sauna to your specific needs. Consider how often you'll use it, who will use it with you, and what health or wellness goals you're trying to achieve. A quality infrared sauna, used consistently, can become a cornerstone of your daily wellness routine—a personal retreat where you can relax, recover, and recharge.
Ready to explore your options? Check out our comparison tool to find saunas that match your requirements, or continue learning with our guides on safety tips and preparing for your first session.