Home saunas have become a cornerstone of modern wellness routines. But what if, rather than being the end of your wellness routine, it’s just the beginning?
For many, a sauna already represents the pinnacle of self-care: heat, detoxification, relaxation. But today’s most effective wellness strategies go beyond tradition. If you're looking to extract more from each session, it might be time to upgrade.
Red light therapy (RLT) offers a transformative way to do exactly that. By integrating red light therapy panels into your sauna, you can unlock double the benefits of these treatments. But how exactly?
In this guide, our experts at Rojo Light Therapy AUS will explore the top benefits you can get from integrating red light therapy into your sauna.
Red light therapy (RLT) uses specific wavelengths of red (typically around 630–660 nm) and near-infrared light (810–850 nm) to stimulate a biological process called photobiomodulation.
At the core of this process is the mitochondrion, the “powerhouse” of the cell. When exposed to these wavelengths, mitochondrial enzymes absorb the light and increase the production of adenosine triphosphate (ATP), the fuel for cellular repair and regeneration.
In a sauna environment, this photobiological effect is complemented by elevated body temperature, vasodilation, and metabolic activity. Simply put: heat primes the body, and red light activates it.
The result is a layered form of therapy that reaches well beyond what heat alone can offer.
Let’s further break down how combining red light therapy and saunas makes a meaningful difference:
While sauna heat increases circulation and oxygenation, red and near-infrared light help cells use that oxygen more efficiently by stimulating mitochondrial output. This synergy leads to:
While sauna sessions can help reduce overall inflammation by stimulating the immune system and increasing heat shock proteins, red light therapy takes a more targeted approach. Near-infrared wavelengths penetrate deeper into the body, reaching joints, tendons, and soft tissue, to reduce inflammation at the source. This is especially beneficial for:
Both sauna use and red light therapy are known to promote hormonal balance and mental clarity.
Heat encourages the release of endorphins and helps regulate stress hormones like cortisol. Red light therapy has been shown to support circadian rhythms and promote melatonin production. Together, they can contribute to:
If you’re a regular gym-goer, cyclist, or someone managing delayed-onset muscle soreness, this upgrade helps you bounce back faster.
Regular sauna use promotes blood flow and boosts the body’s natural detoxification process. Meanwhile, red and near-infrared wavelengths penetrate deep into muscle tissue and stimulate ATP production at the mitochondrial level, essentially accelerating the cell’s ability to repair itself.
Research has shown that sauna heat can temporarily provide relief to pain from arthritis, joint stiffness, sciatica, or repetitive strain injuries by increasing circulation and relaxing surrounding muscles.
Meanwhile, red light therapy has been proven to help treat the root causes of these pains. Near-infrared light, in particular, reaches into connective tissue and even peripheral nerves, encouraging cellular repair and reducing oxidative stress.
Sauna sessions already promote healthy skin by opening pores, increasing perspiration, and enhancing microcirculation. Red light therapy is one of the few non-invasive treatments clinically shown to stimulate collagen and elastin production, proteins essential for maintaining firm, smooth, and youthful skin.
With that, adding red light therapy panels to your sauna can be the key to reducing fine lines, acne-related inflammation, or uneven skin tone over time without over-relying on topical products or in-clinic procedures.
Studies have even linked frequent sauna use to a reduced risk of cardiovascular diseases, including hypertension, stroke, and sudden cardiac death.
Adding red light therapy amplifies this circulatory benefit. Red and near-infrared light increase nitric oxide production, further relaxing blood vessels and enhancing microvascular flow.
This combination supports efficient oxygen and nutrient delivery to tissues as well as improved endothelial function, a key indicator of long-term heart health.
Some studies suggest that sauna use may reduce the incidence of common colds by improving immune surveillance and mucociliary clearance.
Red light therapy, on the other hand, offers targeted anti-inflammatory and tissue-repair effects within the lungs when applied via near-infrared wavelengths. Preliminary research and clinical applications have seen improvements in patients’ respiratory condition, oxygenation, and modulating their inflammatory response when treated with red light therapy.
While not a cure, the combined approach may offer complementary respiratory support by enhancing immunity, reducing inflammation, and improving overall respiratory recovery.
Sauna therapy has been shown to mimic the effects of moderate aerobic exercise by improving insulin sensitivity and glucose metabolism.
Red light therapy adds another layer of benefit by reducing systemic inflammation, improving mitochondrial efficiency, and enhancing cellular metabolism, all of which contribute to better blood sugar regulation.
Together, sauna and RLT may offer supportive, non-pharmaceutical strategies for individuals managing type 2 diabetes or pre-diabetic conditions, particularly when paired with lifestyle interventions.
Neither sauna nor red light therapy is a “fat burner” in the traditional sense, but both can support weight loss and body composition as part of a broader metabolic strategy.
Sauna sessions raise the heart rate and mimic the physiological responses of moderate cardio, increasing caloric expenditure. At the same time, red light therapy has been shown in some studies to trigger lipolysis, the breakdown of stored fat cells, while also improving thyroid function and mitochondrial output.
The high-heat, high-humidity environment of a sauna demands red light therapy panels that are not only effective but also thermally stable, safe, and engineered for consistent output under stress.
Below are the key factors to consider when selecting a red light therapy panel specifically for sauna integration.
Standard red light therapy panels are typically designed for room-temperature environments. When placed inside a sauna, especially one that exceeds 60°C, they may overheat, shut down, or suffer long-term damage.
Look for panels (typically industrial grade) explicitly rated for high-heat environments, with components such as heat-resistant LED housings, cooling systems, and circuit boards tested for elevated temperatures.
For therapeutic synergy with sauna use, the most beneficial wavelengths are:
For best results, choose panels that clearly specify and test for narrowband wavelengths within this optimal therapeutic window.
Power density, or irradiance (measured in mW/cm²), reflects how much light energy reaches your skin. A panel’s effectiveness in a sauna will depend on:
The size and positioning of your panel matter just as much as its specs. Since most people sit or recline in a sauna, look for a panel that offers:
If you're only targeting specific areas, a smaller, directional panel may suffice. Otherwise, broader coverage will give more consistent, whole-body results.
In a confined sauna, EMF exposure and flicker sensitivity can be intensified. Always choose panels tested for:
This is especially important for users with sensitivities or those seeking neuroprotective benefits from red light therapy.
Integrating red light therapy panels into your sauna is a complete shift in how you approach recovery, performance, and long-term wellness. With the right setup, you unlock clinically-backed benefits at a cellular level, all from the comfort of home. Explore ROJO Light Therapy’s Australian-designed, sauna-compatible panels today and elevate every session with science-backed results.
