Sauna and Red Light Therapy for Mental Health
Rethinking Recovery: A More Intentional Way to Use Sauna and Red-Light Therapy
May is Mental Health Awareness Month, so let’s look at how you’re supporting your mind through what you’re doing for your body.
Your nervous system, how your body recovers, and even your cellular health all play a role in how you feel day to day. If your body is constantly in a heightened state, your mind will follow.
That’s where tools like infrared sauna and red-light therapy; especially from Heavenly Heat Saunas; have been a major level-up for us, both mentally and physically.
But here’s the part most people miss:
It’s not just about using them. It’s about how you use them.
The Goal: Regulate the Body to Support the Mind
Chronic stress keeps the body in a constant state of activation. Over time, this can lead to:
Poor sleep (reminder: SLEEP is the leading domino in everything we do)
Heightened anxiety (trying to manage what you can’t control instead of what you can)
Mental fatigue (feeling “off” but can’t really explain why)
Slower recovery (in the gym and in life!)
Infrared sauna helps shift the body into a parasympathetic (rest and recovery) state, while red light therapy supports cellular energy and brain function.
Combined, they can be powerful. But they’re not meant to be used at the same time if you actually want the full benefit. (HMMMM. keep reading)
A common mistake is treating red light therapy like a “set it and forget it” add-on during a full sauna session.
Here’s the issue: Heavy sweating can actually reduce the effectiveness of red-light therapy!!!!
Why? Red light therapy works by penetrating the skin to reach cells and stimulate mitochondrial activity (energy production).
For this to happen efficiently:
Light needs direct, consistent contact with the skin
The skin should be relatively dry and unobstructed
Blood flow should be steady, not redirected primarily toward cooling
During intense sauna sweating:
Sweat creates a reflective barrier on the skin, scattering light instead of allowing optimal absorption
The body prioritizes cooling mechanisms, which can shift circulation patterns
Constant dripping sweat can interrupt consistent light exposure
In short, once you are deep into a sweat, you are maximizing sauna benefits but not red-light benefits.
How to Use Sauna + Red Light More Effectively
Instead of overlapping them completely, structure your sessions with intention (choose your route below)
ROUTE 1: Start with Red Light While the Sauna Heats Up (this is the route D.R. Donny rumrill uses)
This is one of the most effective approaches.
Turn on your sauna and allow it to heat
Sit inside or nearby and begin your red-light therapy session first
Skin is dry, body is calm & light absorption is optimal
After 10–15 minutes, transition into your full sauna session
This allows you to get the full benefit of red light before heavy sweating begins.
ROUTE 2: Split Them Into Separate Sessions (this is the route MRs.FItriss uses)
Another strong approach is to treat them as two different tools entirely.
Use red light therapy upon wake up or post shower after sweat/ make up or any lotions removed
ROUTE 3: Short Overlap at the Beginning Only
If you prefer to combine them:
Run red light during the first portion of your sauna session
Turn it off once you begin actively sweating
This gives you a controlled overlap without diminishing returns.
Simple, sustainable routine may look like:
3–5 sauna sessions (20–30 minutes)
3- 6 Red light therapy sessions (10-20 minutes) either:
at the start of each sauna session, or
on alternate days
Keep the focus on consistency, not perfection… (I do track this on a week-to-week basis)
Why This Matters for Mental Health
When used correctly, both tools support mental wellness in different ways:
Infrared sauna:
Helps lower stress hormones
Encourages physical and mental relaxation
Creates intentional stillness
Red light therapy:
Supports cellular energy and brain function
Improves sleep quality
Reduces internal inflammation linked to mood and fatigue
But when misused…ESP when red light is applied during peak sweating; you may not be getting the full return from either.
Final Perspective
Mental health is not just about managing thoughts. It is about creating conditions where the body can regulate, recover & function optimally.
Using tools like sauna and red-light therapy is not about doing more. It is about doing things more intentionally. (core value: Live Intentionally!)
& during a month dedicated to mental health, that level of intention is worth paying attention to.