Red Light Therapy vs Infrared Sauna: What are the differences?

What is red light therapy?

Red light therapy or RLT uses targeted red and near-infrared light to stimulate natural processes inside your cells.

These wavelengths are absorbed by light-sensitive molecules in the body, including within the mitochondria, where they may help support energy production, circulation, repair, and a healthy inflammatory response.¹,²

Read More: Pros & Cons: Red Light Therapy

What is an infrared sauna?

An infrared sauna uses infrared heat to warm the body directly, rather than mainly heating the air around you like a traditional sauna.³

This creates a whole-body heat response - increasing peripheral circulation, heart rate, and sweating - which may support relaxation, recovery, and cardiovascular wellness.³,⁴

Note: Infrared saunas may not be suitable for everyone. If you are pregnant, have cardiovascular concerns, low blood pressure, heat intolerance, or take medication that affects sweating or blood pressure, speak with a healthcare professional before use.

Red light therapy vs infrared saunas: What are the differences?

The main difference is how they work.

Red light therapy uses targeted red and near-infrared wavelengths to support cellular processes, including mitochondrial activity, circulation, repair, and a healthy inflammatory response.¹,²

It is generally non-thermal, meaning it does not rely on heat or sweating to create its effects.¹

Infrared saunas use infrared heat to warm the body directly.

Their benefits come mainly from a whole-body heat response, including increased heart rate, circulation, sweating, relaxation, and heat-stress pathways such as heat shock proteins.³,⁴

In simple terms: red light therapy is light-based cellular support, while infrared sauna is heat-based whole-body therapy.

(Photo of the BON CHARGE Super Max Red Light Therapy Device)

Types of infrared saunas

Infrared saunas come in different formats, but at BON CHARGE, we focus on compact at-home options that do not require installing a full sauna cabin.

Infrared sauna blanket

An infrared sauna blanket lets you experience infrared heat therapy while lying down.

It wraps around the body, helping create a warm, sweat-inducing session from the comfort of home.

The BON CHARGE Infrared Sauna Blanket is a convenient option for people who want the benefits of infrared heat without needing space for a traditional sauna.

Infrared sauna dome

An infrared sauna dome is another at-home option that uses infrared heat while you lie underneath the dome.

It offers a more open design than a blanket, while still providing a full-body heat therapy experience.

The BON CHARGE Infrared Sauna Dome is ideal for those who prefer a spacious, lie-down setup with targeted infrared heat exposure.

(Photo of the BON CHARGE Infrared Sauna Dome) 

What are the benefits of infrared sauna?

Infrared saunas use heat to create a whole-body response. This may help:³,⁴

• Promote relaxation by supporting a calm, wind-down state
• Increase circulation as blood flow rises to help regulate body temperature
• Encourage sweating, which is part of the body’s natural cooling process
• Support cardiovascular wellness by temporarily increasing heart rate, similar to a mild heat-based stress response³,⁴
• Ease muscle tension and soreness through warmth and improved blood flow
• Support recovery routines after exercise or busy days
• Activate heat-stress pathways, including heat shock proteins, which help the body respond to thermal stress and maintain cellular resilience⁴

Read More: Can Sauna Sessions Help You Handle Heat?

Tips for using an infrared sauna

• Follow the manufacturer’s instructions: Use the sauna as directed, including recommended temperature, session length, setup, and safety guidance.
• Start low and slow: Begin with a lower temperature and shorter session, around 10–15 minutes.
• Hydrate before and after: Sweating increases fluid loss, so drink water before and after your session.³
• Listen to your body: Stop if you feel dizzy, lightheaded, nauseous, or overheated.
• Cool down gradually: Give your body a few minutes to return to normal before showering or moving on with your day.
• Avoid alcohol: Alcohol can increase dehydration and make heat exposure less safe.
• Check with a professional if needed: Speak to a healthcare provider first if you are pregnant, have cardiovascular issues, low blood pressure, heat intolerance, or take medication that affects sweating or blood pressure.

(Photo of the BON CHARGE Infrared Sauna Dome)

How often should you use an infrared sauna?

Start with one to two sessions per week, especially if you’re new to heat therapy.

Begin with shorter sessions of around 10–15 minutes, then gradually build up as your body adapts.

For regular use, many people use an infrared sauna around two to four times per week, depending on their goals, tolerance, and schedule.

Always follow the manufacturer’s instructions, stay hydrated, and stop if you feel dizzy, lightheaded, nauseous, or overheated.

Which is best: Red light therapy or infrared saunas?

Neither is better for everyone - they support the body in different ways.

Red light therapy is best if you want targeted, non-thermal support for cellular energy, skin appearance, recovery, and healthy cellular responses.

Infrared saunas are best if you want a whole-body heat therapy experience that encourages sweating, relaxation, circulation, and cardiovascular-style heat stress.

In simple terms: choose red light therapy for light-based cellular support, choose an infrared sauna for heat-based relaxation and sweating, or use both as complementary wellness tools.

Can you use red light therapy and infrared sauna together?

Yes. Red light therapy and infrared sauna can complement each other because they work through different pathways.

Red light therapy supports light-based cellular processes, while infrared sauna creates a whole-body heat response.

Many people use both as part of a recovery, relaxation, or wellness routine.

Sign up to get early access to exclusive discounts and wellness tips. 

References

1. Hamblin, M. R. Mechanisms and mitochondrial redox signaling in photobiomodulation. Photochemistry and Photobiology 94, 199–212 (2018). 

2. Quirk, B. J. & Whelan, H. T. What lies at the heart of photobiomodulation: light, cytochrome C oxidase, and nitric oxide — review of the evidence. Photobiomodulation, Photomedicine, and Laser Surgery 38, 527–530 (2020). 

3. Laukkanen, J. A. & Kunutsor, S. K. The multifaceted benefits of passive heat therapies for extending the healthspan: a comprehensive review with a focus on Finnish sauna. Temperature 11, 27–51 (2024). 

4. Brunt, V. E. & Minson, C. T. Heat therapy: mechanistic underpinnings and applications to cardiovascular health. Journal of Applied Physiology 130, 1684–1704 (2021). 

BON CHARGE: This content is for general education and is not medical advice. Our products are not intended to diagnose, treat, cure, or prevent any disease. Always follow product instructions and consult a qualified healthcare professional for guidance tailored to you. Individual results may vary.