Red Light Therapy vs Sauna: What's The Difference?

As more people explore ways to feel better, recover faster, and age gracefully, two tools show up again and again: red light therapy and saunas. Both are popular with wellness enthusiasts, athletes, and biohackers, and both are often woven into daily or weekly routines.

While they can sometimes overlap in how people use them—supporting relaxation, post-exercise routines, and overall well-being—they work in very different ways. This guide breaks down red light therapy vs sauna so you can better understand each option and decide which fits your lifestyle and goals.

What Is Red Light Therapy?

Red light therapy is a non-invasive wellness practice that uses specific wavelengths of red and near-infrared light. These wavelengths are typically used in consumer devices designed to gently expose the skin and body to light in a controlled way.

Research has explored how these wavelengths interact with cells, particularly in relation to cellular energy and overall skin appearance. Many people use red light therapy in their routines to:

• support a more vibrant-looking complexion

• complement recovery habits after workouts

• maintain a general sense of wellness

• create a relaxing, spa-like ritual at home

Sessions are usually short and comfortable, and many devices are designed for use on the face, specific body areas, or full-body exposure.

What Is a Sauna?

A sauna is a heated environment—usually a small room or cabin—designed to encourage sweating, warmth, and relaxation.

Typical sauna types include:

• Traditional (dry) saunas: Heated air, often 150°F–195°F

• Infrared saunas: Use infrared heaters to warm the body more directly, often at slightly lower air temperatures

People commonly use saunas to:

• unwind and de-stress

• enjoy the feeling of deep warmth

• support relaxation after exercise

• incorporate “sweat sessions” into their wellness habits

Some studies have explored associations between regular sauna use and markers of cardiovascular and general well-being, but saunas are primarily embraced for how they make people feel: relaxed, warm, and restored.

Red Light Therapy vs Sauna: What’s the Difference?

1. Mechanism of Action

Red Light Therapy:

• Uses specific red and near-infrared wavelengths of light

• Focuses on light exposure rather than heat

• Does not significantly raise core body temperature

• Often used to support cosmetic skin goals and general wellness routines

Sauna:

• Uses heat (dry, steam, or infrared) to warm the body

• Encourages sweating and a feeling of deep warmth

• Often raises body temperature and heart rate in a controlled way

• Typically used for relaxation, stress relief, and post-exercise recovery rituals

2. Health & Wellness Benefits (How People Commonly Use Them)

Red Light Therapy Is Commonly Used To:

• Support a smoother, more radiant-looking complexion

• Complement recovery practices after workouts

• Create a daily or weekly “light ritual” for general wellness

• Add a gentle, non-heat-based tool to a self-care routine

Saunas Are Commonly Used To:

• Promote relaxation and stress relief

• Support a feeling of “reset” after a long day or intense training

• Encourage sweating as part of a personal wellness habit

• Enjoy time-out in a warm, quiet environment

3. Usage and Experience

Red Light Therapy:

• Typical sessions: about 10–20 minutes

• Can be used daily or several times per week, depending on device guidance

• Does not usually cause intense heat or sweating

• Often quiet, calming, and easy to pair with meditation or breathwork

Sauna:

• Typical sessions: about 15–30 minutes, depending on heat level and tolerance

• Usually used a few times per week, though some people go more often

• Involves noticeable heat and sweating

• Many people treat it like a ritual—slow, intentional, and relaxing

4. Suitability and Considerations

Red Light Therapy May Appeal To You If:

• You’re interested in skin appearance and complexion support

• You prefer non-heat-based tools

• You want something you can easily do at home in short sessions

• You like the idea of a calm, light-based ritual you can repeat consistently

Sauna May Appeal To You If:

• You enjoy heat, sweating, and deep warmth

• You want a full-body experience for relaxation

• You view sauna sessions as time to unplug, reflect, or recharge

• You like pairing sauna time with other rituals—cold showers, stretching, or breathwork

If you have any underlying health concerns—especially related to heart, blood pressure, or heat sensitivity—it’s always wise to talk with a healthcare professional before using a sauna or any wellness device.

Can You Use Red Light Therapy and a Sauna Together?

Many people choose to use both red light therapy and saunas in their routines because they offer different experiences:

• Red light therapy: light-focused, non-heat, often targeted

• Sauna: heat-focused, whole-body, sweat-inducing

Some people enjoy doing red light therapy before or after a sauna session, while others prefer to keep them on separate days. The key is to listen to your body, stay hydrated, and avoid overdoing heat or session frequency.

If you’re unsure how to combine them, you can start by introducing one at a time, observing how you feel, and adjusting from there. When in doubt, consult a health professional for personalized guidance.

Do Red Light Therapy or Sauna Help with Mood?

Both can play a role in a mood-supportive routine, but in different ways:

• Red Light Therapy:
  Some people report that regular sessions help them feel more balanced, focused, or uplifted, especially when used as part of a calm daily ritual.

• Sauna:
  The warmth, quiet, and “time-out” sauna sessions provide can feel deeply relaxing. Many people emerge feeling lighter, calmer, and less tense.

While individual experiences vary, both tools are often used as part of broader routines that support mental well-being, rest, and relaxation.

Tips for Choosing Between Red Light Therapy and Sauna

Choose Red Light Therapy If You Want:

• Targeted cosmetic and wellness support for skin appearance

• A low-heat, low-sweat option

• Short sessions that are easy to fit into a busy day

• A wellness tool that works well in small spaces (apartment, office, home gym)

Choose a Sauna If You Want:

• Deep relaxation and a “reset” feeling

• A full-body heat and sweat experience

• A ritual that can feel meditative, grounding, and slow

• A wellness tradition with a strong emphasis on warmth, comfort, and unwinding

Some people ultimately choose both—using red light therapy more regularly and saunas a few times per week, depending on goals, time, and access.

Conclusion

Red light therapy and saunas are different tools with different strengths:

• Red light therapy focuses on light exposure and is often used for skin appearance support, general wellness routines, and non-heat-based recovery rituals.

• Saunas focus on heat, sweating, and relaxation, offering a deeply warming, whole-body experience.

Your choice comes down to your preferences and goals—whether you value targeted, light-based sessions, heat and sweat rituals, or a thoughtful combination of both. By understanding how each works, you can build a routine that feels aligned with your lifestyle, comfort level, and long-term wellness plans.

Final Thoughts

Interested in bringing red light therapy into your own routine?

EMR-TEK offers innovative, user-friendly devices designed to fit smoothly into everyday life. Whether you prefer a portable unit for flexibility or a larger system for home or professional environments, there’s an option that can match your space and schedule.

EMR-TEK’s blue light glasses are also a valuable addition for anyone spending long hours in front of screens, helping support visual comfort throughout the day.

Explore EMR-TEK’s collection of red light therapy products and start building a wellness routine that feels both modern and sustainable.

Sources

https://mainelytubs.com/saunas/sauna-buyers-guide/how-saunas-work/
https://purformhealth.com/blog/infrared-sauna-red-light-therapy-healing-benefits-2/
https://aestheticbureau.com.au/8-benefits-of-red-light-therapy/

Disclaimer

EMR-TEK’s red infrared light therapy devices, blue light blocking glasses, and other products are intended solely for personal wellness and fitness use. They are not designed to diagnose, treat, cure, or prevent any disease and should not be considered medical devices. We do not make any therapeutic claims. Our products align with the FDA’s “General Wellness: Policy on Low Risk Devices” guidelines and do not require FDA clearance. Please note, EMR-TEK’s products are for personal use only and not for commercial application.