When the sniffles strike or congestion won’t quit, many of us instinctively reach for tea, tissues, and… a sauna? It's a question wellness seekers often ask: Can infrared saunas help with colds?
While saunas aren’t a cure for the common cold, emerging research and expert consensus suggest that infrared saunas can offer real symptom relief and support your body’s natural healing process - when used correctly.
Let’s unpack the science.
What the Research Says
Infrared saunas differ from traditional steam or dry saunas. They use gentle infrared light to heat your body directly at lower temperatures, typically 43–65°C. This makes them more tolerable when you’re not feeling 100%.
According to a detailed safety and benefit review and Cleveland Clinic, using an infrared sauna during a mild cold (with no fever) is generally safe and may ease common symptoms like congestion, muscle aches, and poor sleep.
Important note: If you have a fever, severe symptoms, or chronic health conditions (e.g., heart disease, low blood pressure, pregnancy), sauna use should be avoided unless cleared by your doctor.
Infrared Saunas for Cold Relief: Backed by Physiology
Here’s how a sauna may support your recovery:
1. Improved Nasal Congestion
The warmth of the sauna helps dilate nasal passages and thin mucus, making it easier to breathe. Although infrared saunas are typically dry heat, some people add a damp towel or bowl of water for humidity, mimicking the benefits of steam inhalation. Healthline and SweatHouz note that warm air can temporarily reduce sinus pressure and nasal stuffiness.
2. Muscle Ache and Joint Relief
Colds often come with generalised body aches. The infrared heat penetrates muscle tissue, promoting relaxation and reducing soreness, similar to how a heating pad eases localised pain. This is supported by the Cleveland Clinic’s overview of infrared therapy benefits.
3. Sleep and Stress Support
Infrared saunas activate your parasympathetic nervous system, the body’s “rest and digest” mode. That calming effect can ease tension and improve sleep quality, which is essential for recovery. Studies have linked regular sauna use with reduced cortisol levels (the body’s main stress hormone), contributing to better sleep and resilience.
4. Circulation and Immune Boosting Effects
When your core body temperature increases, your circulation improves, delivering oxygen and immune cells more efficiently. This simulates a mild, artificial “fever,” which may support immune activity. Research cited in the Carbon Wellness MD report suggests that regular sauna users report fewer colds per year, possibly due to enhanced immune system function over time.
🚫 When to Skip the Sauna
Saunas are not appropriate in all cases. Avoid sauna use if:
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You have a fever (≥38°C or 100.4°F)
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You’re feeling very weak, dizzy, or dehydrated
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You have a severe cough or chest congestion
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You’re using a shared or public sauna (don’t spread the virus!)
In these situations, adding external heat can stress your body rather than help it.
Key Takeaways (TL;DR for SEO)
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Do saunas help with colds? Yes, for symptom relief, not as a cure.
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Infrared saunas are gentler and better suited than traditional saunas when sick.
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They help with nasal congestion, body aches, stress, and sleep.
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Avoid if you have a fever or severe illness.
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Hydration and moderation are key.
Use It as Part of Your Cold Recovery Toolkit
Pair your sauna session with:
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Fluids (herbal tea, broth)
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Steamy showers
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Sleep
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Nutrient-rich foods
Your body is the real healer - saunas just help it feel a little better along the way.
