Red Light Therapy
Red Light Therapy vs Infrared Sauna: What's the Difference?
Red light therapy and infrared saunas are different tools. A red light therapy device delivers specific red and near-infrared wavelengths to your skin with little heat, in sessions around 15 minutes. An infrared sauna mostly uses far-infrared heat to warm your whole body until you sweat, usually for longer.
The Short Answer: Light vs Heat
The simplest way to tell them apart: a sauna is about heat, red light therapy is about light. Both use parts of the spectrum outside ultraviolet, so neither tans you. But a sauna works by raising your body temperature, while red light therapy delivers measured wavelengths that are thought to be absorbed by mitochondria in your cells. You do not need to sweat for red light therapy, and a sauna is not a red light therapy device.
A quick note on where we stand: MindBody Med offers full-body red light therapy in a Prism Light Pod. We do not have a sauna, so we describe how saunas differ but do not make claims about what they do.
Side by Side
Red Light Therapy vs Infrared Sauna Comparison
| Feature | Infrared Sauna | Red Light Therapy (Prism Light Pod) |
|---|---|---|
| What it is built to do | Heat your body until you sweat | Deliver specific wavelengths of light to your skin and the tissue beneath it |
| Wavelengths | Mostly far-infrared from heaters, sometimes with near- or mid-infrared added | Red (630nm, 660nm) and near-infrared (850nm) from LEDs in our pod |
| Heat | The whole point. Cabin air is commonly set somewhere around 110 to 150°F | Not the goal. Most people describe gentle warmth |
| Session length | Often 15 to 40 minutes | 15 minutes in our full-body pod |
| How it feels | Hot, sweaty, a little intense for some people | Lying in warm light with a soundscape. Most people find it relaxing |
| Afterward | Usually a cool-down, rinse, and a lot of water | No downtime. Walk out and get on with your day |
| Where people use it | Gyms, spas, and home units | Clinics, gyms, spas, and home panels, with very different devices |
| What it has been studied for | Outside the scope of this article. We do not offer a sauna | Has been studied for exercise recovery, tissue repair, local circulation, inflammation, musculoskeletal discomfort, and skin health |
Sauna figures are typical ranges and vary by model and setting. Red light therapy research areas are stated with qualified language: it may support, or has been studied for, these areas. Individual results vary.
The Physics
How Is Red Light Therapy Different From an Infrared Sauna?
Infrared is a wide band of the spectrum. Near-infrared sits just past visible red light, at roughly 700 to 1,400nm. Far-infrared is much longer, and it is mostly what you feel as radiant heat. Most infrared sauna heaters put out far-infrared, which warms your body directly rather than heating the air the way a traditional sauna does.
Red light therapy devices use LEDs tuned to narrow bands. Our Prism Light Pod uses red light at 630nm and 660nm and near-infrared at 850nm, at a published output of 100 mW/cm². The point is a measured dose of light, not a temperature. Research suggests that light in these ranges is absorbed by mitochondria, which may support cellular energy production and tissue repair.
So the overlap is mostly in the name. Both involve "infrared," but a sauna uses it to make heat and a red light therapy device uses specific wavelengths for photobiomodulation.
Common Confusion
Is an Infrared Sauna With Red Lights the Same as Red Light Therapy?
Not necessarily. Some saunas, especially at gyms, add red or colored LED panels to the cabin. Those lights may be there for ambiance, or they may be a genuine light therapy add-on. Unless the manufacturer publishes the wavelengths and power output, you cannot tell.
The same goes for red light beds at gyms and tanning salons, which vary widely. If you are comparing options, ask for the wavelengths, the output, and whether the device is registered with the FDA. We cover more of that on our full-body red light therapy page.
For Athletes
Which Is Better for Muscle Recovery?
Exercise recovery is one of the areas where red light therapy has been studied, and research suggests it may support recovery after training. We go through timing, frequency, and the limits of the evidence in red light therapy for muscle recovery.
Saunas have their own research, which is outside what we offer or comment on. In practice, many athletes pick the one they enjoy, because the recovery routine you keep beats the one you abandon. If heat wipes you out, a 15-minute pod session is an easy alternative. If you love the heat, there is no reason you cannot use both.
Stacking
Can You Do Red Light Therapy and a Sauna on the Same Day?
Many people do, and there is no established right order. A few common-sense points if you stack them:
- Drink water, especially after the sauna.
- Cool down fully after a sauna before your next session.
- Stop if you feel dizzy, lightheaded, or unwell.
- If you have a heart condition or low blood pressure, check with your doctor before using a sauna.
- If you are pregnant, talk to your OB or midwife first. Red light therapy is not established as safe in pregnancy, and heat exposure is a separate concern.
Choosing
Who Each One Suits
An infrared sauna may suit you if
- You enjoy heat and the feeling of a good sweat
- You have 30 minutes or more for the session and cool-down
- You already have access at your gym or home
Red light therapy may suit you if
- You are interested in exercise recovery, joint and muscle discomfort, or skin health
- You do not enjoy intense heat
- You want a 15-minute session with no cool-down or downtime
- You want it alongside chiropractic, massage, or rehab care
Considering red light for sore joints? See red light therapy for joint pain and arthritis. Patients in chiropractic care can also add a pod session to their adjustment.
At MindBody Med Seattle
Try Full-Body Red Light Therapy in Seattle
Our Prism Light Pod is a medical-grade, FDA-registered full-body red light therapy bed with 17,000 LEDs, at our Ravenna clinic on NE 65th Street. Fifteen minutes, gentle warmth, no sweat, no downtime. Your first session is free, and the intro package is 6 sessions for $149.
Red Light Therapy vs Sauna: Common Questions
Is red light therapy the same as an infrared sauna?
No. An infrared sauna uses mostly far-infrared heaters to raise your body temperature until you sweat. Red light therapy uses LEDs to deliver specific red and near-infrared wavelengths to your skin, with little heat. They both sit outside the UV range, but they are built for different jobs.
Which is better for muscle recovery, red light therapy or a sauna?
They are different tools, so it depends on what you want. Red light therapy has been studied for exercise recovery and research suggests it may support recovery after training. We do not offer a sauna and do not make claims about one. Many athletes simply pick the one they enjoy and will keep doing.
Can you do red light therapy and an infrared sauna on the same day?
Many people do. If you stack them, drink water, give yourself time to cool down after the sauna, and stop if you feel lightheaded. If you have a heart condition, low blood pressure, or are pregnant, check with your doctor before using a sauna, and talk to your OB or midwife before red light therapy during pregnancy.
Do infrared saunas with red lights count as red light therapy?
Not necessarily. Some saunas add red or colored LED lights for ambiance. Unless the manufacturer publishes the wavelengths and power output, there is no way to know whether those lights deliver anything close to a red light therapy dose. A purpose-built device like the Prism Light Pod publishes both.
How long is a red light therapy session compared to a sauna session?
A full-body session in our Prism Light Pod is 15 minutes. Infrared sauna sessions are often longer, commonly somewhere in the 15 to 40 minute range, plus time to cool down afterward.
Do I need to sweat for red light therapy to work?
No. Red light therapy is not a heat treatment. Its proposed mechanism is light absorbed by mitochondria in your cells, not raising your body temperature, so you do not need to get hot or sweat.
Keep Reading
This article is general information, not medical advice, and it is not a substitute for a conversation with your healthcare provider. Red light therapy is a complementary wellness service. Individual results vary and are not guaranteed, and it is not intended to diagnose, treat, cure, or prevent any disease or medical condition.