Saunas vs. Red Light Therapy: Differences and Benefits
If you’re serious about optimizing your health, understanding the true differences between saunas and red light therapy is essential. They may be two clinically-proven treatments and complementary therapies, but they are not interchangeable. They work through completely different mechanisms and have distinct uses.
In this article, we will talk about how sauna therapy and red light therapy work.
How Sauna Works
May it be a convection sauna or an infrared sauna, almost every sauna accomplishes its therapy goals by delivering enough heat to raise your body’s core temperature.
Convection sauna is from Finland. They warm the air inside the sauna room to create a heat experience. Usually, a stove filled with lava stones or hot embers is used to generate the heat. With temperatures averaging between 160-200 degrees Fahrenheit, these saunas allow the heated air to make contact with the skin, and the core body temperature gradually rises.
On the other hand, infrared saunas actually heat the objects inside the sauna room. Infrared saunas use charcoal, carbon fiber, or other types of emitting surfaces to deliver infrared heat. The most effective wavelengths are usually utilized by high-quality saunas. They usually deliver IR-C wavelengths, which is a range of light that falls between 3um to 1mm. This is effective in generating heat within the body by influencing water molecules that are located deep in the tissue.
Benefits of Sauna Therapy
All saunas are identical, they work by inducing heat to the body. This idea came from the idea of hormesis, where harmful stimuli at low & intermittent doses may have beneficial effects. With adequate heat exposure, the body’s heat shock factors (HSFs) will be triggered to activated for stress regulation. This may also prompt activation of heat shock proteins (HSPs), which along with HSFs, are pivotal in controlling long-term health advantages, specifically in the cardiovascular system.
Although major benefits of saunas are related to cardiovascular function, other studies have shown that improvement in chronic fatigue, decreased depression, and clearing body toxins are also evident.
How Red Light Therapy Works
Red Light Therapy, or Photobiomodulation (PBM), works by emitting energy that falls within the visible Red and IRA-A spectrum. They stimulate energy production in your cells.
Red light therapy devices primarily use LEDs (Light Emitting Diodes) that emit either coherent or incoherent light, depending on the design. These devices often include optical lenses to concentrate the light beam, enhancing intensity and focus. Unlike heat-based therapies, red light does not raise core body temperature, making it a non-invasive and comfortable option. The light energy is absorbed by mitochondria, supporting natural ATP (cellular energy) production. Device size varies based on the light panel area, and distance from the body affects light intensity, making proper positioning essential for optimal results.
Final Thoughts
All three therapies are powerful—but only if you use them on their terms.
- Use saunas (infrared or traditional) for detox, stress relief, and circulation.
- Use red light therapy to support healing, reduce inflammation, and boost energy.
- Don’t combine them back-to-back. Respect what your body needs in that moment: stress or recovery—not both.
Get strategic, not just sweaty.
If you want to learn more about the effects of red light therapy, click here. You may also see and pick which device suits your lifestyle here.
