What the research really says about infrared saunas

As someone who believes in a healthy amount of social media consumerism — just enough to stay inspired without drowning in every new trend — I recently found myself intrigued by a wellness practice that kept resurfacing on my feed: infrared sauna. Beyond the polished posts and glowing endorsements, my curiosity was also fueled by my background. As a cancer doctor, and someone who genuinely believes in the impact of epigenetics on health, I couldn’t help but wonder if there was more to the story.

One afternoon, driven by both skepticism and open-mindedness, I decided to try it for myself. The pamphlet at the sauna studio promised compelling benefits: an increase in core body temperature leading to burning up to 400 calories per session, reduced inflammation, enhanced recovery, and better sleep. Honestly, it sounded a little too good to be true — but I was curious enough to give it a shot.

What surprised me was not just the experience itself — which felt like being wrapped in a warm, gentle blanket, combined with the meditative quality of the session — but the undeniable physiological shifts I felt afterward. A peaceful calm lingered for hours. My body felt lighter, as if my lymphatic system had undergone a spring cleaning, and that night, I had one of the most restful sleeps I can remember.

Was this just placebo or wishful thinking? The skeptic in me wanted to dismiss it, but the scientist in me couldn’t help wondering what was really happening beneath the surface.

One recurring theme in the literature around sauna use is the activation of heat shock proteins, a term I had heard many times but this time wanted to explore more deeply. What are heat shock proteins? And more importantly, how does exposing yourself to heat actually affect them?

Heat shock proteins are a group of proteins the body produces in response to stress, such as elevated temperatures. They help other proteins fold into their correct shapes, prevent cellular damage, and assist in repairing stressed or injured cells. In the setting of sauna use, the gentle rise in body temperature stimulates the production of these proteins. Over time, this process may strengthen the body’s ability to manage inflammation, repair itself after physical strain, and maintain healthier cells. Emerging research even suggests that regular activation of heat shock proteins could contribute to healthier aging and longevity.

But beyond molecular mechanisms, I wanted to see if real-world outcomes backed up the growing hype.

In a study published in JAMA Internal Medicine, researchers from Finland followed over 2,300 middle-aged men for over 20 years. They found that compared with men who used a sauna once per week, those who used it 2–3 times per week had a 22 percent lower risk of sudden cardiac death, a 23 percent lower risk of death from coronary heart disease, and a 27 percent lower risk of death from cardiovascular disease. Among men who used the sauna 4–7 times per week, the reductions were even greater — with a 63 percent lower risk of sudden cardiac death, a 48 percent lower risk of death from coronary heart disease, and a 50 percent lower risk of death from cardiovascular disease. Frequent sauna users also had a 40 percent lower risk of death from any cause compared to once-weekly users. Additionally, session duration appeared to matter: men who stayed in the sauna for more than 19 minutes at a time had a 52 percent lower risk of sudden cardiac death compared with those whose sessions lasted less than 11 minutes.

Although the research focused on traditional Finnish saunas, which operate at higher temperatures, both traditional and infrared saunas rely on passive heat exposure and mild thermal stress, suggesting overlapping physiological benefits. Infrared saunas can achieve these effects at lower temperatures and may offer a more comfortable experience, particularly for individuals who find higher temperatures overwhelming.

That being said, sauna therapy isn’t appropriate for everyone. Before beginning any new wellness practice — including infrared sauna use — it’s best to consult with your physician, particularly if you are pregnant, have cardiovascular conditions, implanted medical devices, or other health concerns. Sauna exposure should feel restorative, not stressful. Staying hydrated, listening to your body, and keeping sessions moderate are key to ensuring a safe and beneficial experience.

In a world where so much health advice feels noisy, this experience felt refreshingly simple. As our understanding of thermal therapies continues to evolve, infrared sauna may play a meaningful role in helping people support healthier cellular function, reduce systemic inflammation, promote relaxation and recovery, and quite possibly, enhance longevity.

The views expressed in this article are my own and do not represent those of my employer or affiliated institutions.

Khushali S. Jhaveri is a hematologist-oncologist and assistant professor of medicine at the Indiana University School of Medicine, with clinical affiliation at the Indiana University Simon Comprehensive Cancer Center. She specializes in lymphoma, focusing on T-cell engaging therapies, outcomes in diffuse large B-cell lymphoma, and the impact of sarcopenia on treatment response. A former chief fellow for communication and wellness at Moffitt Cancer Center, Dr. Jhaveri also writes extensively on the intersection of medicine and society. Her work has appeared in ASH Clinical News, including the reflective piece “Redefining Home, Embracing Resilience: Life as an Immigrant in Medicine,” as well as in Medscape, where she explored evolving treatment paradigms in “Are We on the Brink of Redefining Follicular Lymphoma?” and addressed survivorship in “Cost of Survival: How Treatment Choices Shape Life After Cancer.”