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

Updated October 1, 2026 | Reviewed by the Hooga Editorial Team

Red light therapy and infrared saunas are often grouped together because both involve energy outside the ultraviolet range and both are used in home wellness routines. But they are not interchangeable.

Red light therapy is a targeted light exposure. An infrared sauna is primarily a heat exposure. The equipment, wavelengths, session experience, measurements, and practical reasons for choosing each one are different.

This guide explains those differences without declaring one universally “better.” The right choice depends on whether you want targeted light, whole-body heat, or a setup that can provide both.

The short answer

Red light therapy uses specific red and near-infrared wavelengths to create a nonthermal photobiomodulation exposure. An infrared sauna uses infrared energy primarily to heat the body and produce a sauna experience.

A red light therapy panel does not need to make you sweat to be operating correctly. An infrared sauna does not automatically provide the same red and near-infrared wavelengths or light dose as a purpose-built therapy panel.

If you want targeted light exposure without substantial heat, choose red light therapy. If you primarily want a heated, full-body sauna experience, choose a sauna. If you want both, they can be used separately or with equipment specifically rated to operate inside a sauna.

Red light therapy vs. infrared sauna at a glance

Feature	Red light therapy	Infrared sauna
Primary input	Targeted red and near-infrared light	Infrared heat
Typical purpose	Photobiomodulation exposure	Whole-body heat exposure
Common wavelengths	Often around 600–700 nm and 800–900 nm	Commonly mid- and far-infrared output used to generate heat
Heat	Minimal compared with a sauna	Intentionally raises skin and cabin temperature
Sweat	Not required	Common and expected
Session environment	Open room or dedicated treatment area	Enclosed heated cabin or sauna blanket
Treatment area	Targeted or full body, depending on panel size	Generally whole body
Space required	Handheld device through full-body panel system	Blanket or dedicated cabin
Main measurements	Wavelength, irradiance, treatment area, distance, time	Temperature, heater design, cabin size, time
Can they be combined?	Yes, with appropriate equipment and heat precautions	Yes, but an ordinary light panel should not be placed inside a sauna

How red light therapy works

Red light therapy, also called photobiomodulation, exposes tissue to specific bands of visible red and near-infrared light. Devices are normally evaluated by wavelength, irradiance at a stated distance, treatment area, and session time.

The light is intended to produce photochemical rather than thermal effects. The panel may feel warm during operation, but heating the body is not its primary purpose.

Red wavelengths are absorbed more superficially, while near-infrared wavelengths can reach deeper tissue. That does not make one wavelength automatically better than another. The appropriate wavelength mix, distance, exposure time, and treatment area depend on the device and intended routine.

For a broader introduction to the technology, see What Is Red Light Therapy? Benefits, Safety & How It Works.

How an infrared sauna works

An infrared sauna uses infrared emitters to warm the body and the sauna environment. Unlike a traditional sauna, which primarily heats the surrounding air, an infrared sauna is designed to transfer more heat through infrared energy.

The main experience is still heat. Skin temperature rises, the body responds to the hot environment, and sweating is common.

Infrared saunas are often described using terms such as near-, mid-, or far-infrared. Those labels identify wavelength regions, but they do not turn an infrared sauna into a calibrated red light therapy device. The intensity, distance, spectrum, and purpose of the emitters can be very different.

Is near-infrared light the same as an infrared sauna?

No. “Infrared” describes a broad region of the electromagnetic spectrum, not one uniform type of device.

Near-infrared light used in a red light therapy panel is typically delivered as a controlled light exposure alongside visible red wavelengths. Infrared sauna emitters are selected and arranged primarily to create heat across the body and cabin.

The overlapping terminology causes much of the confusion:

• A red light therapy panel may use near-infrared wavelengths without creating a sauna-like environment.
• An infrared sauna may use infrared energy without delivering visible red light.
• A sauna may glow red because of its heaters or interior lighting without providing a defined red light therapy dose.
• A product can include both systems, but each system should have its own documented specifications.

For a closer look at wavelength terminology, read Red Light vs. Near-Infrared vs. Infrared.

What does each session feel like?

Red light therapy

A red light therapy session is usually performed in a normal indoor environment. Depending on the equipment, you may expose one area, one side of the body, or a larger portion of the body at once.

The light is bright, but a well-designed session should not feel like sitting in a sauna. Session length and treatment distance depend on the device’s output rather than on how quickly you begin to sweat.

Infrared sauna

An infrared sauna session takes place in a heated cabin or sauna blanket. The defining sensation is warmth, followed by increased sweating as the session continues.

Hydration, heat tolerance, cabin temperature, and session duration matter. Someone who dislikes high temperatures may prefer red light therapy, while someone who values the sauna ritual and whole-body heat may prefer the sauna.

Which one is better for your goals?

Neither technology wins every category. Use the intended experience and practical constraints to decide.

Choose red light therapy when:

• You want light exposure without a prolonged high-heat session.
• You want to target a specific area.
• You have limited space.
• You want a short routine that does not require cooling down or showering afterward.
• You want measurable wavelength and irradiance specifications.
• You want a system that can scale from a small device to a full-body panel arrangement.

Explore Hooga’s red light therapy panels if targeted or full-body light exposure is the priority.

Choose an infrared sauna when:

• You primarily want a whole-body heat experience.
• Sweating and the sauna ritual are important to you.
• You have space for a cabin or prefer a sauna blanket.
• You tolerate heat well and can manage hydration and cooling.
• You do not need the session to target one specific body area.

For a compact heat-focused option, see the Hooga Infrared Sauna Blanket.

Consider both when:

• You value both controlled light exposure and whole-body heat.
• You have enough time and space to use each technology properly.
• You want the option to use them together or separately.
• Your equipment is designed and rated for the environment in which it will operate.

Can you combine red light therapy and an infrared sauna?

Yes. The two modalities can be part of the same wellness routine, but “combine” can mean three different setups.

Use them in separate sessions

You can use a standard red light therapy panel in a normal room and complete the sauna session separately. This keeps the equipment in its intended environment and makes it easier to control each exposure independently.

Use them before or after one another

Some people prefer red light before the sauna so the light session happens before the body is hot. Others prefer it afterward, once they have cooled and rehydrated. There is no universal sequence that is best for everyone.

The practical priority is avoiding a combined routine that is unnecessarily long, uncomfortable, or difficult to repeat consistently.

Use a sauna-rated red light panel inside the sauna

This is the most integrated setup, but the red light panel must be specifically engineered for sauna heat and humidity. Do not put a conventional indoor panel inside a hot sauna.

Hooga’s Ember and Blaze panels use sealed aluminum housings, documented sauna-temperature ratings, and thermal protection. The compact Ember is designed for tighter installations, while Blaze provides greater vertical coverage.

Read How to Add Red Light Therapy to a Sauna Safely before choosing or installing an in-sauna panel.

Standard red light panels do not belong inside a sauna

An ordinary red light panel may have cooling fans and a metal exterior while still containing a driver, seals, wiring, adhesives, and internal components intended only for room-temperature use.

Heat and humidity can damage equipment, create unreliable operation, and void a product warranty. Only install a panel inside a sauna when its manufacturer explicitly documents:

• A maximum operating temperature appropriate for the sauna.
• Protection against expected dust and moisture.
• Heat-compatible housing and internal components.
• Required ventilation and clearance.
• Approved mounting methods.
• Safe power routing.
• Thermal protection behavior.

Compare Hooga’s purpose-built options on the Sauna Series collection page.

Cost, space, and convenience

Purchase cost

Both categories cover a wide price range. Small red light devices generally have a lower entry cost than a permanent sauna cabin. Larger full-body panel systems and premium sauna installations can both become substantial purchases.

Compare complete setups rather than headline product prices. Mounting hardware, stands, electrical work, ventilation, room construction, and the number of panels needed for the desired coverage can affect the final cost.

Space

A targeted red light panel can fit into a bedroom, office, home gym, or recovery area. Full-body systems need more open wall or floor space but normally require less construction than a sauna cabin.

An infrared sauna cabin needs dedicated floor area and appropriate electrical service. A sauna blanket reduces the space requirement but provides a different experience from a walk-in cabin.

Time and cleanup

Red light therapy sessions do not depend on sweating, so they are easier to place before work or between other activities. Sauna sessions normally require additional time for heating, hydration, cooling, and sometimes showering.

The better option is the one that realistically fits your routine. A feature-rich setup has little value if using it consistently becomes inconvenient.

Safety differences

Red light therapy and sauna use have different safety considerations.

For red light therapy, follow the device instructions for eye protection, treatment distance, session duration, photosensitivity, and medication-related precautions.

For sauna use, heat tolerance and hydration become central. Stop if you feel dizzy, faint, nauseated, confused, excessively uncomfortable, or otherwise unwell. People who are pregnant, managing cardiovascular conditions, taking medications that affect heat tolerance, or uncertain about their ability to use a sauna should consult a qualified healthcare professional first.

Combining the modalities does not eliminate either set of precautions. Follow the instructions for both pieces of equipment.

Frequently asked questions

Is red light therapy an infrared sauna?

No. Red light therapy is a targeted light exposure, while an infrared sauna is primarily a heat exposure. Some red light therapy devices use near-infrared wavelengths, but they do not create the same environment or experience as a sauna.

Does an infrared sauna include red light therapy?

Not automatically. An infrared sauna can produce heat without including visible red light or a documented red light therapy system. Review the wavelengths, irradiance, distance, and treatment-area specifications rather than relying on the word “infrared.”

Does red light therapy make you sweat?

Sweating is not required for red light therapy. A large panel can feel warm, but its main function is delivering light at specified wavelengths.

Is far-infrared the same as near-infrared?

No. They occupy different wavelength ranges and are used differently in consumer wellness equipment. Far-infrared is commonly associated with heat-producing sauna emitters. Near-infrared is commonly included in photobiomodulation panels alongside visible red light.

Should you do red light therapy before or after a sauna?

Either sequence can work. Using red light first separates it from the hottest part of the routine. Using it afterward may be convenient, but cool down and rehydrate before extending the session. Consistency and comfort matter more than claiming one sequence is universally superior.

Can you put a regular Hooga panel in a sauna?

No. Hooga HG, PRO, and ULTRA panels are intended for normal indoor environments. Use Ember or Blaze when the panel will operate inside a heated sauna.

Which is better: red light therapy or an infrared sauna?

Choose red light therapy for controlled, targeted light without substantial heat. Choose an infrared sauna for whole-body heat and sweating. Consider both if you value both experiences and have the appropriate equipment, space, and heat tolerance.

The bottom line

Red light therapy and infrared saunas are complementary technologies, not interchangeable names for the same thing.

Red light therapy is the more direct choice for someone who wants specified red and near-infrared wavelengths, targeted exposure, and minimal heat. An infrared sauna is the more direct choice for someone who wants a heated, whole-body sauna experience.

If you want light and heat in the same cabin, use equipment built for that purpose. Start with the sauna installation and panel guide, then compare the compact Ember and full-size Blaze in the Hooga Sauna Series.

Selected research

• Hamblin MR. Mechanisms and applications of the anti-inflammatory effects of photobiomodulation.
• Laukkanen JA, Laukkanen T, Kunutsor SK. Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence.

This article is for general educational and wellness information. Hooga products are not intended to diagnose, treat, cure, or prevent a medical condition.