The Best At-Home Infrared Saunas For Improved Sleep, Energy & Recovery

Red light therapy has become an increasingly popular tool for many people trying to optimize their well-being—and the best infrared saunas are one of the most efficient ways to add the treatment to your routine.

Infrared saunas combine the benefits of red light therapy with the perks of heat therapy1 for an efficient treatment that can offer pain relief, enhanced recovery, better skin health, and even improved cardiovascular functioning in some demographics. (You can read up on the full benefits of infrared sauna therapy here.)

To dig a little bit deeper into the world of infrared saunas, mbg chatted with functional medicine experts to discuss the benefits of adding an infrared saunas to your routine and how to find the best infrared sauna for your home.

Compared to traditional saunas, which use some form of physical heat (wood or stones heated by fire, gas, or electricity) to raise the temperature, infrared saunas rely on infrared light.

Infrared light is invisible to the human eye and presents itself to humans through heat. In an infrared sauna, these wavelengths penetrates the skin2 and warms up your core body temperature.

This allows infrared saunas to stay at a lower—and more comfortable—temperature than their traditional counterparts. You'll only need to go to ~140 degrees Fahrenheit in an infrared sauna to feel the same level of heat as traditional saunas at ~185 degrees Fahrenheit.

One major benefit of infrared saunas is that they're more tolerable to people sensitive to heat, according to psychiatrist and doctor of osteopathic medicine Roxanna Namavar, D.O. You can still put the right amount of stress on your body to trigger hormesis.

While you might think stress is inherently bad, it's a complex topic. Chronic stress can do harm our bodies, but we also know that small, strategic stressors can be beneficial. This is what's known as hormesis, or the concept that periodic stressors—like a session in an infrared light saunas—trigger a cellular response that may slow aging, help you manage future stress, and enhance overall health.

"When we stress our hormones out a little bit, we get great results in the long term. It's a concept written extensively in medicine," functional medicine doctor and mbg Collective member Amy Shah, M.D., tells us. Exercise or intermittent fasting are two examples, Shah explains, noting that "saunas are another stressor with beneficial downstream effects." 

Some of those benefits may include better sleep quality and improved energy. And though more research is needed to back up these claims, one small study found that participants experienced an increase in melatonin production3 and better sleep quality following infrared light therapy, leading to greater athletic endurance.

If you're hoping to add an infrared saunas in your space, be prepared to pay a couple thousand dollars. The saunas on our list start at less than $200 for a portable option and increase up to nearly $6,500. The average price for infrared saunas on our list is about $5,000.

Save money by opting for a personal or portable infrared sauna. These downsized versions won't take up as much space and tend to be almost half the cost of their counterparts. Another hack? Infrared saunas blankets. These tend to be less than $1,000 but still offer the same infrared technology—including low EMF options.

Pros: Low EMF design, Sustainable wood construction, Two Heaters

Cons: Requires space, Requires dedicated outlet

Electromagnetic fields are emitted by all technology, including infrared saunas. This design from Sun Home Saunas blocks all EMFs (which are frequencies below 300 hertz) and ELFs or extremely low frequency fields between 3 to 30 hertz—and it's all possible due to patented EMF shield blocking technology.

Not only is the Equinox's design low EMF, but it still retains the full-spectrum of infrared light waves, including near, mid, and far infrared. It achieves a max heat of 165 degrees Fahrenheit with two high intensity heaters covered in celliant heaters. The brand says these covers transform your body's heat into full-spectrum infrared energy, promoting local circulation and cell oxygenation.

Built with eco-certified pine, the sauna has enough room for two people and also comes with chromotherapy LED lights. These bulbs change colors for a soothing light therapy to make the most of your sauna session. Just be sure your designated space as a dedicated circuit and outlet to prevent any safety issues.

Mindbodygreen community perk: Receive one free Ergonomic Back Stretcher with your purchase using code MBGPERK.

Price: $$$

Pros: Portable & packable design, Machine-washable organic cotton cover, Sustainable materials

Cons: Some complains about stool not being comfortable

If you don't have the space to keep an infrared sauna set up permanently, try this portable option from SaunaSpace. Designed to stow away when not in use, the packable design comes with a infrared sauna panel, bamboo grounding mat, sauna stool, and canvas tent to create a dedicated sauna space on the go.

Recommended by holistic medicine doctor Leland Stillman, M.D., this option is great for those who prioritize a sustainable design. Elements like the sauna panel and stool are made with American basswood, while the tent is made with hypoallergenic, organic cotton.

The four bulbs combine near-infrared light (which doesn't penetrate skin cells, emits the most heat, and support tissue repair4) with far-infrared light (which penetrates skin cells to raise the body's surface temperature and support cardiovascular health5). The end result is a full-spectrum sauna that's actually chic enough to display—if you don't want to store away.

The sauna has four adjustable levels of intensity, so you can customize each experience to that day's recovery needs. Plus, the Luminati is wheelchair accessible and low EMF.

Price: $$

Pros: Low EMF design, Higher temperature range, No power tool assembly

Cons: Expensive for price point, Only one finish available

If you loved the previous Sun Home design but want to save a little money, opt for the Solstice. You'll save nearly $1,300 by dropping to the one-person design, but you'll still get the same full-spectrum of light. Plus, like the rest of the Sun Home designs, it blocks all electromagnetic fields (EMFs) and extremely low frequency emissions (ELFs).

Similar to the Equinox, it's built from solid pine with a contemporary black finish. It also comes equipped with Bluetooth surround sound speakers for a fully immersive experience. Pro tip: Use the speakers for calming music or your favorite meditation.

Mindbodygreen community perk: Receive one free Ergonomic Back Stretcher with your purchase using code MBGPERK.

Price: $$$

Pros: Portable, Low-EMF

Cons: Far-infrared rays only

Functional medicine expert Will Cole, D.C., IFMCP previously told mindbodygreen, "I've been using, and recommending to my patients, HigherDOSE's Sauna Blanket...no matter where I'm staying—I even take it with me to hotels!" Though the blanket only offers far-infrared rays (compared to full-spectrum), this is still a great option "if you are looking for something more mobile and lower cost," Cole says.

Whether you're looking specifically for an infrared sauna blanket, or simply looking for a portable sauna option, this is a great choice. The materials are high-quality and the blanket it designed to last.The blanket offers eight levels of intensity (easily customized by the accompanying remote control), with a timer you can set for up to one hour. The brand says the far infrared rays promote a deeper detoxifying sweat, allowing your body to rid itself of environmental toxins, and increasing your heart rate while you use it. 

Our co-founder and co-CEO, Colleen Wachob, is a fan of the HigherDose sauna blanket, too. "I don't like complicated set-ups," she explains. "This was one of the easiest that I have ever encountered. You literally plug-in the blanket and it's ready to go. The blanket also warms up really quickly—I started on the heat setting 6, which was perfect for me."

Community Perk: mindbodygreen readers can save 15% on their HigherDose blanket purchase with code MBG15.

Price: $

Pros: Portable with chair included, Less than $200, Heated foot mat included

Cons: Materials are not sustainable, Only one heater so it takes longer to warm up

While this SereneLife sauna wasn't recommended by an expert, it earned a spot on our list thanks to glowing reviews and a more accessible price point under $200. Similar to luxury options, it ops for infrared light with a built-in 60-minute timer for every session.

We're impressed that the portable pick still warms up to 140 degrees Fahrenheit. That being said, it doesn't not have any EMF blocking technology.

Choose between three colors and set up the included folding chair. Every sauna comes with a foot pad heating mat. Just be warned the tent and seat may not fit a larger body as comfortably, per reviewers.

Price: $

Pros: Five-zone heated design, Optional chromotherapy, Selected by functional medicine experts

Cons: Far-infrared light only,

The Sunlighten Solo System portable sauna was recommended to mbg by Cole and is a longtime favorite of functional medicine doctor Mark Hyman, M.D. "I have found infrared saunas to be very effective in reducing the stress response and creating balance in the autonomic nervous system," Hyman says in his Sunlighten review. "I have personally benefited from Sunlighten sauna therapy and feel it can be integrated into anyone's wellness plan."

These beds are "top of the line, super effective, and beautiful," Cole says. "Sunlighten saunas have been a great tool in the protocols I develop for [my patients] over the years," he adds. And he's not the only one. Experts like Dave Asprey and Dr. Amy Meyers give Sunlighten saunas their stamp of approval, too.

One standout feature for this personal sauna is its five-zone design. All five zones have a maximum temperature of 150 degrees Fahrenheit, allowing you to customize your experience and adjust the temperature for different areas of your body. The device also offers chromotherapy, with 16 colors, four color-changing modes, and four brightness/intensity settings.

Price: $$$

"Studies have looked at the impact of infrared saunas on conditions such as high blood pressure, congestive heart failure, dementia/Alzheimer's disease, headache, type 2 diabetes, and rheumatoid arthritis, and found evidence of benefit6," Namavar says.

While more research is necessary to bolster these findings, Namavar notes, based on current understanding, there are "no negative effects from utilizing infrared therapy."

If you're thinking about trying sauna therapy, we recommend chatting with your doctor to find out if it's the right tool for you. Whether your doctor recommends it for specific health reasons, or you're interested in saunas for the spa-like self-care benefits, here are some of the best at-home options on the market.

While shopping for an infrared sauna, consider the following criteria:

Heat type: While all of the saunas on our list provide infrared heat, some use far infrared waves while others offer far, mid, and near waves (otherwise known as "full spectrum"). Some people feel significant benefits from far infrared on its own, while others prefer full spectrum heat—however, you'll notice a price difference, as most full-spectrum infrared saunas are more expensive.

EMF shielding: All types of technology emit electromagnetic fields, but most health organizations recommend limiting your exposure to high EMF levels when possible. Not all saunas are created equal when it comes to EMF shielding, so be sure to note whether the product you choose has any protections in place.

Warranty: While it depends where and how often you use your sauna, most models are bound to take on a little wear and tear. Read up on the warranty details of the product you're interested in to ensure that the company will help you with any necessary repairs or replacements down the line.

Dimensions: It probably goes without saying, but the space you have available will play a big part in determining which sauna you should choose. Luckily, even if you don't have the real estate for a full cabin-style sauna, there are plenty of foldable or portable options on our list that can be tucked away when not in use.

We've spent a lot of time researching the best infrared sauna brands, and some of our favorites include Sun Home Saunas, Sunlighten, SaunaSpace, and HigherDOSE.

Ultimately, your desired features and budget will play the biggest role in the right infrared sauna brand for you. That being said, we feel good about recommending the products offered by these trusted brands.

There are a few things to keep in mind when starting your at-home infrared sauna practice. Experts have given different recommendations in terms of how to use an infrared sauna, but below are some tips to get you started.

There's a lot of overlap between the benefits of infrared saunas and the benefits of infrared sauna blankets, but a few key differences to consider. Of course, both infrared saunas and infrared sauna blankets will elevate your internal temperatures to put your body into a state of healthy stress (AKA hormesis). Since the two devices use infrared technology, there are similar benefits in that arena as well. The research is limited to date, but studies suggest far-infrared can reduce pain7, improve cardiovascular health, and even helping your body produce collagen2.

The main (and likely obvious) difference between the two is the size and convenience. Infrared sauna blankets are convenient in the sense that they are more portable, can be stowed away when not in use, and are typically significantly less expensive. However, infrared saunas offer a fully-immersive experience, and one that doesn't trap your arms in while you use it. You'll feel more intense heat in an infrared sauna because there is nowhere for the air to escape, whereas in an infrared sauna blanket your neck and head are exposed and you're not fully-immersed. In an infrared sauna, you can use your hands to read and use your tablet or phone (some even have charging stations), and in the blanket you're pretty much confined with your arms by your side. Many infrared saunas have speakers, more space for you to change positions, and even chromotherapy features.

So, which is better: an infrared sauna or an infrared sauna blanket? There's no right answer as both provide a slew of healthy benefits. The right one for you simply depends on your intended use, the amount of space you have in your home, and your budget.

Related: The 8 Best Infrared Sauna Blankets, Tested By Our Editors & Co-Founder

Widely recommended by functional medicine experts, infrared saunas offer potential benefits ranging from improved sleep to enhanced endurance, not to mention general relaxation. If you're tight on space or are looking for a cheaper option, a blanket or portable sauna might be right for you. But if you're ready to go all out, a 2- or even 5-person sauna will fit the bill.

2/23: We had this article medically reviewed by Scott Nass, M.D., MPA, FAAFP, AAHIVS. Additionally, we added an FAQ section and updated the product description, pros, and cons for each sauna option.

3/7/23: After continued research, we updated this article to include more information on how much an infrared sauna costs and the difference between infrared saunas and sauna blankets. We also added detail on our research and selection process, which can be found in the "how we picked" section above.

3/9/23: We added advice on how to use an infrared sauna, along with an FAQ section.

4/11/23: We added our advice on how to choose an infrared sauna, included two more high-quality sauna options, and expanded the specs for each product on our list.