Is A Red Light Infrared Sauna Good For A Cold?

You know that feeling, right? A stuffy nose hits you out of nowhere. Your throat feels scratchy. Your muscles ache.

I’ve been there too many times.

You might be wondering if a red light infrared sauna can help. I started using infrared saunas back in 2012 when I was dealing with seasonal sinus trouble, and I was amazed at how much easier it made breathing again.

These saunas combine gentle warmth with specific light wavelengths to potentially ease some symptoms like congestion or tiredness. Could it work for you? Let me walk you through what I’ve learned over the years.

How Red Light Infrared Saunas Affect the Body

Infrared saunas use far infrared wavelengths and deep heat to warm your body from within, not just the air like a traditional sauna. This gentle heat raises core body temperature and improves blood flow.

What makes them different? The way they deliver warmth to you.

How Does Deep-Tissue Heating Work in Infrared Saunas?

Far infrared saunas like those offered by SaunaCloud use special heaters to send infrared wavelengths deep into your body. Think of it as sunlight warming you on a cool day, but without UV rays.

The heat penetrates directly into muscles and connective tissue. A traditional sauna heats only the air around you, but far-infrared light goes deeper than regular hot air ever could.

This deep-tissue heating raises your core temperature gently, typically between 100 and 120 degrees Fahrenheit. You start sweating sooner and more than in a dry sauna.

More sweating means faster waste removal through your skin. Some folks see this as helping to detoxify while fighting off cold symptoms or muscle aches from illnesses like the common cold or hay fever. Deep warmth also increases blood flow so tissues get more oxygen.

This can help lower inflammation and ease tension that often comes with congestion, runny nose, or fatigue during respiratory infections.

How Do Infrared Saunas Improve Circulation and Immune Response?

Infrared saunas raise your body temperature, much like a mild fever. This “false fever” tricks your immune system into action.

You sweat more as heat exposure increases heart rate and widens blood vessels. Blood flows faster, carrying oxygen and nutrients to every corner of your body.

White blood cells get an energy boost. They race through the bloodstream ready to fight off viruses like those behind common colds or the flu. A 2023 study published in the International Journal of Hyperthermia found that a series of Finnish sauna sessions significantly increased white blood cells, particularly monocytes and neutrophils, which are the first line of defense against pathogens.

Using an infrared sauna supports more than just relaxation. Hyperthermia from sessions above 98.6°F gets those immune fighters going strong, helping create antibodies and activating CD8 T cells that target infection quickly. Enhanced circulation also relieves congestion by dilating airways.

This can help clear nasal passages stuffed with mucus during upper respiratory tract infections or allergic rhinitis. If you want a deeper dive into what happens inside your body during these heated sessions, check out false fever and far-infrared therapy for real science behind it.

Potential Benefits of Infrared Saunas for a Cold

Infrared saunas may help ease some cold symptoms, like nasal congestion or a sore throat, by warming up your body and improving healthy blood flow. With the right use, these heated sessions could support your immune response without adding extra stress.

Just pay attention to how you feel before stepping inside.

Can Infrared Saunas Relieve Mild Cold Symptoms?

Heat from a red light infrared sauna often brings comfort during a mild cold. Muscle aches, sore throat, and nasal congestion may feel less intense after only 10 to 15 minutes inside.

Many people compare this relief to soaking in a warm bath when they have the sniffles.

A clinical observation showed that participants reported lower use of Tylenol or acetaminophen on Day 1, with some feeling better by Day 2 simply from using the sauna for short sessions at safe temperatures, around 100 to 120°F. It’s not just about getting warm. Facial heating can help clear stuffy noses without needing strong medicine.

Staying hydrated while sweating helps prevent dehydration and keeps energy up during sickness. Pure relaxation inside an infrared cabin sometimes leads to better sleep and reduces stress, both key for recovery from viral colds such as rhinovirus infections.

Regular users at SaunaCloud even say their colds feel milder and seem shorter over time.

How Do Infrared Saunas Help With Nasal Congestion?

Infrared saunas like those from SaunaCloud can make breathing easier during a cold. Studies show sauna users had higher peak nasal inspiratory flow, which means air moved more freely through their noses even when sick.

Most participants rated the congestion relief as better than using over-the-counter treatments.

Sitting in a hot sauna, around 194°F with low humidity at 20%, widens blood vessels inside the nose and boosts circulation. This helps clear blocked airways. Many people notice less pressure and enjoy congestion relief after just one session, though this benefit is often temporary.

The moist heat also soothes scratchy throats and may help prevent sinus infections linked to colds by improving drainage in your nasal passages. Saunas did not cause harmful side effects in tests, though some people coughed a bit more afterward.

These health benefits of saunas might be especially welcome if you struggle with nasal allergies or want fast congestion relief during mild viral illness season.

Do Infrared Saunas Support the Immune System?

Sauna sessions with red light and deep heat push your body into mild heat stress. This “mock fever” makes you sweat hard, flushes out toxins, and wakes up those lazy immune cells.

The energy boost in these cells helps them make more antibodies and fire up CD8 T cells, so your body is better at fighting off viral infections like colds.

Here’s what the research shows. A Finnish study published in 2025 tracked 2,210 middle-aged men for 25 years. Those who used a sauna 2 to 3 times per week were 28% less likely to develop pneumonia compared to those who used it once a week or less. Frequent sauna users, hitting 4 or more sessions per week, saw a 37% lower risk of pneumonia.

I hear customers at SaunaCloud share that after a few weeks of steady sessions, they feel less run-down during sick season. Some say their bodies bounce back faster from illness or allergy symptoms too. Extra oxygen-rich blood flows to tissues since infrared saunas dilate small vessels while boosting circulation.

Immune function improves when the body gets proper nutrients delivered straight where needed.

When Should You Avoid Using a Red Light Infrared Sauna?

High fevers call for rest, not more heat. If your temperature keeps climbing, a red light infrared sauna could make you feel worse and raise the risk of dehydration or even exhaustion faster than you expect.

Heavy sweating can lead to feeling dizzy or lightheaded, especially if you’re already fighting off a cold.

Trouble breathing? Skip the session altogether. Heat might tighten airways and increase coughing instead of clearing congestion. Anyone with heart issues like high blood pressure or cardiovascular disease should talk to their doctor before using one.

Severe illness increases the chance of passing on viruses in public spaces, so wait until symptoms fade before hopping back in at SaunaCloud or anywhere else. Pregnant people need extra caution during pregnancy due to possible changes in blood flow and pressure from intense heat exposure.

Best to check with a healthcare professional first. Stick with water and medicine if your cold is bad enough that antibiotics have been prescribed. High temperatures are no friend when battling an infection this serious.

How Can You Use a Red Light Infrared Sauna Safely During a Cold?

Stick to mild sessions at first, about 10 to 15 minutes, and keep the temperature between 100 and 120°F.

I always tell clients at SaunaCloud that hydration does the heavy lifting during a session. Chug water beforehand, sip during perspiration, then drink again after you step out. Place a fresh towel on your bench since sweating picks up fast. This helps with both hygiene and comfort.

Avoid public saunas if you feel contagious, as you don’t want to spread viruses during illness.

Cleanliness matters. Wipe down surfaces after each use so bacteria won’t linger.

Start with just a few sessions per week while symptomatic and slowly increase once your body feels stronger from rest or physical activity. For specific session lengths based on health problems like chronic pain or anxiety, check our easy guide on how long to stay inside. If underlying medical conditions exist or symptoms get worse, talk with your healthcare provider before using any sauna therapy.

Is a Red Light Infrared Sauna Right for You?

A red light infrared sauna might be just the ticket when sniffles hit. It can help soothe your tired, sore muscles and boost blood circulation while you sweat out the stress of a mild cold. But remember, listen to your body—if you feel weak or feverish, it is wise to skip the session until your energy returns.

Taking a few simple steps, like sipping water to rehydrate and keeping sessions short, can help you enjoy relief safely.

Making the decision to bring infrared therapy into your home is a big step toward long-term wellness, but checking the specs and sizing can be overwhelming.

Do you have questions about which unit is right for you?

You don’t have to guess. Book a call with me today, and I can answer any questions you have about ordering a SaunaCloud red light infrared sauna. Let’s find the perfect setup to help you stay healthy during cold season and beyond.

— Christopher Kiggins

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