The Deep Science and Lifestyle Benefits of Infrared Saunas
Infrared saunas are more than a luxury—they’re a wellness tool that offers many benefits for your body, mind, and recovery routine. Unlike traditional saunas, infrared models use light to heat your body directly, meaning you can enjoy the advantages of heat exposure at lower temperatures. Here’s a deep dive into what infrared saunas can do for you.
Gentle Detoxification & Enhanced Sweating
Infrared heat penetrates the skin more deeply and efficiently than traditional hot air. This helps stimulate profuse sweating, which is one of the body’s natural ways to expel toxins. Heavy metals, environmental pollutants, and other waste products are flushed out more effectively as you sweat, helping lighten the burden on organs like the liver and kidneys.
Improved Circulation & Cardiovascular Health
As your body warms up in an infrared sauna, your blood vessels dilate and circulation increases—mimicking many of the effects of moderate exercise. This enhanced blood flow helps deliver oxygen and nutrients more efficiently throughout your body, supports heart health, and may help lower blood pressure over time.
Easing Pain, Stiffness & Joint Discomfort
For many, infrared sauna use brings relief from muscle aches, joint stiffness, and chronic pain (such as from arthritis). The deep, penetrating infrared heat helps relax muscles, increase circulation in affected areas, reduce inflammation, and contribute to faster recovery from exertion.
Skin Renewal & Glowing Complexion
Infrared saunas may help improve your skin’s appearance by increasing circulation and promoting sweat-based cleansing. The heat helps open pores, flush away impurities, and stimulate collagen production. Over time, many users report smoother skin, reduced blemishes, and a more even skin tone.
Better Sleep & Stress Relief
The warming effect of infrared heat encourages your nervous system to shift out of “fight or flight” mode. Heat helps relax your muscles, soothe tension, and supports the release of endorphins. Many users find that after a sauna session in the evening, they fall asleep more easily, sleep more deeply, and wake feeling more refreshed.
Immune System Support & Wellness Resilience
Exposure to infrared heat raises your core body temperature slightly—this mild heat stress can help stimulate the immune system. It’s similar to how a low-grade fever works to boost immune activity. In addition, supporting your body's circulation and detox pathways contributes to overall resilience against illness.
Metabolism, Recovery & Energy Boost
Infrared sessions can help kickstart metabolic processes. As your body works to cool itself, it burns extra calories, which can support weight management when paired with healthy eating and exercise. At the same time, increased circulation lends essential oxygen and nutrients to recovering muscles, helping reduce soreness and improve how quickly you bounce back from physical activity.
Tips for Getting the Most from Infrared Sauna Sessions
Start with shorter sessions (10–15 minutes) and gradually increase to 20-30 minutes as your body adapts.
Stay well hydrated before, during, and after your sauna time.
Use lower temperatures if you’re new, or have sensitive skin.
Use a clean towel, and after use, cool down gradually rather than jumping into cold extremes unless you’re experienced.
If you have any medical conditions (e.g. cardiovascular issues, pregnancy, etc.), check with your doctor before using infrared heat therapy.
Final Thoughts
Infrared saunas offer a powerful way to support wellness in many aspects—physical recovery, mental calm, skin health, immune resilience, and more. For those looking to integrate self-care into their routine without high temperatures or steam, they represent a gentle yet effective path to elevated well-being.
The Deep Science and Lifestyle Benefits of Infrared Saunas
Infrared saunas are more than a luxury—they’re a wellness tool that offers many benefits for your body, mind, and recovery routine. Unlike traditional saunas, infrared models use light to heat your body directly, meaning you can enjoy the advantages of heat exposure at lower temperatures. Here’s a deep dive into what infrared saunas can do for you.
Gentle Detoxification & Enhanced Sweating
Infrared heat penetrates the skin more deeply and efficiently than traditional hot air. This helps stimulate profuse sweating, which is one of the body’s natural ways to expel toxins. Heavy metals, environmental pollutants, and other waste products are flushed out more effectively as you sweat, helping lighten the burden on organs like the liver and kidneys.
Improved Circulation & Cardiovascular Health
As your body warms up in an infrared sauna, your blood vessels dilate and circulation increases—mimicking many of the effects of moderate exercise. This enhanced blood flow helps deliver oxygen and nutrients more efficiently throughout your body, supports heart health, and may help lower blood pressure over time.
Easing Pain, Stiffness & Joint Discomfort
For many, infrared sauna use brings relief from muscle aches, joint stiffness, and chronic pain (such as from arthritis). The deep, penetrating infrared heat helps relax muscles, increase circulation in affected areas, reduce inflammation, and contribute to faster recovery from exertion.
Skin Renewal & Glowing Complexion
Infrared saunas may help improve your skin’s appearance by increasing circulation and promoting sweat-based cleansing. The heat helps open pores, flush away impurities, and stimulate collagen production. Over time, many users report smoother skin, reduced blemishes, and a more even skin tone.
Better Sleep & Stress Relief
The warming effect of infrared heat encourages your nervous system to shift out of “fight or flight” mode. Heat helps relax your muscles, soothe tension, and supports the release of endorphins. Many users find that after a sauna session in the evening, they fall asleep more easily, sleep more deeply, and wake feeling more refreshed.
Immune System Support & Wellness Resilience
Exposure to infrared heat raises your core body temperature slightly—this mild heat stress can help stimulate the immune system. It’s similar to how a low-grade fever works to boost immune activity. In addition, supporting your body's circulation and detox pathways contributes to overall resilience against illness.
Metabolism, Recovery & Energy Boost
Infrared sessions can help kickstart metabolic processes. As your body works to cool itself, it burns extra calories, which can support weight management when paired with healthy eating and exercise. At the same time, increased circulation lends essential oxygen and nutrients to recovering muscles, helping reduce soreness and improve how quickly you bounce back from physical activity.
Tips for Getting the Most from Infrared Sauna Sessions
Start with shorter sessions (10–15 minutes) and gradually increase to 20-30 minutes as your body adapts.
Stay well hydrated before, during, and after your sauna time.
Use lower temperatures if you’re new, or have sensitive skin.
Use a clean towel, and after use, cool down gradually rather than jumping into cold extremes unless you’re experienced.
If you have any medical conditions (e.g. cardiovascular issues, pregnancy, etc.), check with your doctor before using infrared heat therapy.
Final Thoughts
Infrared saunas offer a powerful way to support wellness in many aspects—physical recovery, mental calm, skin health, immune resilience, and more. For those looking to integrate self-care into their routine without high temperatures or steam, they represent a gentle yet effective path to elevated well-being.
Ice baths—also known as cold water immersion (CWI)—have surged in popularity with athletes and wellness seekers. Advocates report less muscle soreness (DOMS), faster recovery, better mood, and sharper focus. The science is promising, but nuanced: results vary by protocol and person, and research quality is mixed compared with heat therapy.
Physical Benefits:
Reduced muscle soreness & inflammation
Cold constricts blood vessels and can blunt acute inflammation, which many people experience as less DOMS and stiffness after hard sessions. Systematic reviews (including Cochrane) report small-to-moderate reductions in self-reported soreness vs. passive rest for up to 96 hours post-exercise.
Faster recovery
By tempering excessive inflammation and helping clear metabolites, ice baths may speed subjective recovery—useful when training frequency is high. Recent meta-analyses indicate benefits for perceived fatigue and some biomarkers, though findings aren’t uniform and mechanisms remain debated.
Improved circulation
After immersion, blood vessels re-dilate, enhancing reperfusion of oxygen and nutrients—a plausible aid to tissue repair noted in recovery literature.
Mood, focus, and alertness
Cold exposure can increase endorphins, which many users experience as a lift in mood and energy. Reviews and clinical summaries describe acute boosts in affect and alertness following short cold immersion.
Stress management & resilience
Brief, controlled cold acts as a hormetic stressor. With practice, people often report better stress tolerance and a calmer physiological response to everyday stressors.
Other Potential Benefits (Emerging)
Immune system support: Some reviews hypothesize that repeated cold exposure may modulate inflammatory pathways and certain immune markers, though protocols and outcomes vary.
Improved insulin sensitivity: Early evidence suggests cold exposure can influence metabolic hormones (e.g., adiponectin), potentially improving insulin sensitivity; these findings are preliminary.
Important context: Many studies rely on self-reports, small samples, or heterogeneous protocols (different temperatures, durations, timings). High-quality, consistent trials are still needed.
How to Use Ice Baths Safely & Effectively:
Typical protocol (start conservative):
Water temperature: ~5–15 °C
Duration: 3–10 minutes (new to cold? start with 1–2 minutes)
Frequency: Reserve for the hardest sessions or congested training weeks; daily use may blunt strength/muscle adaptations.
Timing tips
Immediately post-exercise or within 1 hour is common for relief.
Avoid right before heavy strength work (cold may transiently dampen force output and adaptive signalling).
Contrast therapy (optional)Alternating hot and cold can stimulate circulation; many find it more comfortable while still providing perceived recovery benefits. (Evidence is mixed vs. CWI alone.)
Safety & Who Should Avoid Ice Baths:
Do not use with open wounds or if you have conditions like significant cardiovascular disease, uncontrolled hypertension, severe peripheral neuropathy, or cold-related disorders.
Expect an initial cold-shock response (gasping, rapid breathing). Enter gradually and focus on slow exhales.
Rewarm slowly afterward (towel, light movement, warm room).
When in doubt, consult a healthcare professional.
Bottom Line:
Ice baths can reduce soreness, temper inflammation, speed perceived recovery, and boost mood/alertness—especially when used selectively after the toughest sessions. Yet findings aren’t universal, and some benefits are based on smaller studies and self-reports. Treat CWI as a tool in a broader recovery plan that also includes sleep, nutrition, hydration, and (yes) heat therapy.
5 Reasons We Use Premium Cedar for Our Saunas — The Science Behind the Choice
When choosing wood for a sauna, aesthetics are important—but performance, longevity, and user comfort matter more. At WIDO, we picked premium cedar not just for its look, but because it excels where others fall short. Below are five science-backed reasons cedar is the superior choice.
1. Natural Resistance to Moisture, Decay & Warping
Cedar’s built-in oils act as a natural barrier against moisture, mould, rot, and insect damage. Its stability under changing humidity makes it ideal for sauna environments.
Over time, woods like pine absorb and release moisture—leading to cracks, gaps, and warping under repeated heating and cooling cycles. Cedar holds its shape far better, giving your sauna consistent structure for years.
2. Aromatic Oils & Cleaner Indoor Air
Cedar emits a gentle, soothing fragrance thanks to its natural oils and tannins. This scent enhances relaxation and contributes to the spa-like atmosphere of your sauna.
Unlike pine, cedar emits far fewer volatile organic compounds (VOCs) when heated, resulting in cleaner air and less irritation inside enclosed sauna spaces.
3. Comfortable Surface & Low Heat Conductivity
Because cedar is naturally less dense than many hardwoods, it does not get overly hot to the touch. This makes benches, walls, and surfaces safer and more comfortable during high-heat sessions.
You get a wood interior that stays pleasant under high temperatures without the risk of burns or discomfort.
4. Faster Heat-Up & Thermal Efficiency
Cedar’s thermal properties allow it to warm evenly without trapping hotspots. Some cedar barrel saunas even heat up faster because the curved shape and insulation match well with cedar’s properties.
This efficiency helps maintain even temperatures and reduces energy waste, making your sauna sessions more consistent and cost-effective.
5. Long-Term Durability & Aging Gracefully
Cedar is built to last. Unlike woods that degrade under sauna conditions, cedar remains resilient, resisting common problems like cracking, splitting, and decay.
Over the years, cedar will develop a lovely silver-grey patina, adding character without compromising strength or performance. Its durability ensures your sauna remains beautiful and functional for decades.
Pine vs. Premium Cedar: The Clear Difference
Regular Pine in Saunas
❌ Resin bleeding at operating temperatures
❌ Significant dimensional movement (warping, gaps)
❌ High VOC emissions, impacting air quality
❌ Uncomfortable hot spots and uneven heat
❌ Degrades quickly under sauna conditions
❌ Inconsistent look with knots and irregular grain
Premium Cedar in Saunas
✅ Naturally antibacterial and aromatic
✅ Stable and resistant to warping or rot
✅ Clean air with naturally low VOC emissions
✅ Even, comfortable surface temperatures
✅ Built to last decades, even in harsh conditions
✅ Beautiful, consistent grain that ages gracefully
Building with Cedar: Our Material Philosophy
At WIDO, when we make a sauna, we want it to perform flawlessly—session after session, year after year. Using premium cedar is a decision rooted not in marketing, but in material science and real-world performance.
We balance beauty, aroma, user comfort, structural integrity, and durability in every build. Cedar meets all of these criteria, and we believe it delivers one of the finest sauna experiences available.
15 Minutes in the Sauna: How Daily Heat Therapy Boosts Growth Hormone & Recovery
Most people use a sauna for relaxation, stress relief, or post-workout recovery. But research shows there’s an even more powerful benefit: just 15 minutes in the sauna can increase human growth hormone (HGH) by up to 150%. For anyone looking to improve recovery, enhance performance, or support long-term wellness, daily sauna use may be one of the most effective natural tools available.
The Science of Sauna & HGH
When you step into a sauna—whether traditional or infrared—the high heat creates a temporary but beneficial stress response in the body.
This activates heat shock proteins that help protect and repair cells.
These proteins signal the hypothalamus and pituitary gland, which triggers the release of human growth hormone.
HGH levels in the bloodstream can spike significantly—even after a single 15-minute sauna session.
This natural response is why sauna therapy is often referred to as a performance-enhancing recovery tool.
How to Maximize HGH with Sauna
While even short sessions deliver benefits, studies suggest you can increase HGH production further with these strategies:
Higher Temperatures & Longer SessionsSafely extending heat exposure, followed by proper cooling, leads to stronger HGH responses.
Repeated ExposureMultiple short sauna sessions per day over several days have a more profound effect than one long session.
Contrast Therapy: Heat + ColdPairing your sauna with a cold plunge or ice bath boosts the hormonal and circulatory response. The hot–cold cycle is one of the most effective natural methods to enhance recovery and growth hormone release.
Why Human Growth Hormone Matters
Increasing HGH naturally has profound benefits for health, fitness, and longevity:
Tissue Repair & Recovery – Helps heal muscles and injuries faster.
Muscle Growth & Preservation – Supports lean muscle mass.
Stronger Bones – Maintains bone density and long-term resilience.
Better Sleep – Linked to deeper, restorative rest.
Fat Metabolism & Body Composition – Promotes a leaner, healthier body.
Improved Exercise Performance – More energy, quicker recovery, reduced fatigue.
Unlike synthetic HGH, sauna use is a safe, drug-free way to support these outcomes.
15 Minutes to Better Health
Making time for just 15 minutes in the sauna daily is a simple, science-backed practice with big rewards:
Reduce stress
Boost recovery
Improve circulation
Increase growth hormone naturally
And when combined with an ice bath or cold plunge routine, the benefits are even greater.
Whether you’re using a home infrared sauna, a traditional outdoor cedar sauna, or pairing heat with cold water therapy, this daily ritual can transform how your body recovers, performs, and thrives.
The Deep Science and Lifestyle Benefits of Infrared Saunas
Infrared saunas are more than a luxury—they’re a wellness tool that offers many benefits for your body, mind, and recovery routine. Unlike traditional saunas, infrared models use light to heat your body directly, meaning you can enjoy the advantages of heat exposure at lower temperatures. Here’s a deep dive into what infrared saunas can do for you.
Gentle Detoxification & Enhanced Sweating
Infrared heat penetrates the skin more deeply and efficiently than traditional hot air. This helps stimulate profuse sweating, which is one of the body’s natural ways to expel toxins. Heavy metals, environmental pollutants, and other waste products are flushed out more effectively as you sweat, helping lighten the burden on organs like the liver and kidneys.
Improved Circulation & Cardiovascular Health
As your body warms up in an infrared sauna, your blood vessels dilate and circulation increases—mimicking many of the effects of moderate exercise. This enhanced blood flow helps deliver oxygen and nutrients more efficiently throughout your body, supports heart health, and may help lower blood pressure over time.
Easing Pain, Stiffness & Joint Discomfort
For many, infrared sauna use brings relief from muscle aches, joint stiffness, and chronic pain (such as from arthritis). The deep, penetrating infrared heat helps relax muscles, increase circulation in affected areas, reduce inflammation, and contribute to faster recovery from exertion.
Skin Renewal & Glowing Complexion
Infrared saunas may help improve your skin’s appearance by increasing circulation and promoting sweat-based cleansing. The heat helps open pores, flush away impurities, and stimulate collagen production. Over time, many users report smoother skin, reduced blemishes, and a more even skin tone.
Better Sleep & Stress Relief
The warming effect of infrared heat encourages your nervous system to shift out of “fight or flight” mode. Heat helps relax your muscles, soothe tension, and supports the release of endorphins. Many users find that after a sauna session in the evening, they fall asleep more easily, sleep more deeply, and wake feeling more refreshed.
Immune System Support & Wellness Resilience
Exposure to infrared heat raises your core body temperature slightly—this mild heat stress can help stimulate the immune system. It’s similar to how a low-grade fever works to boost immune activity. In addition, supporting your body's circulation and detox pathways contributes to overall resilience against illness.
Metabolism, Recovery & Energy Boost
Infrared sessions can help kickstart metabolic processes. As your body works to cool itself, it burns extra calories, which can support weight management when paired with healthy eating and exercise. At the same time, increased circulation lends essential oxygen and nutrients to recovering muscles, helping reduce soreness and improve how quickly you bounce back from physical activity.
Tips for Getting the Most from Infrared Sauna Sessions
Start with shorter sessions (10–15 minutes) and gradually increase to 20-30 minutes as your body adapts.
Stay well hydrated before, during, and after your sauna time.
Use lower temperatures if you’re new, or have sensitive skin.
Use a clean towel, and after use, cool down gradually rather than jumping into cold extremes unless you’re experienced.
If you have any medical conditions (e.g. cardiovascular issues, pregnancy, etc.), check with your doctor before using infrared heat therapy.
Final Thoughts
Infrared saunas offer a powerful way to support wellness in many aspects—physical recovery, mental calm, skin health, immune resilience, and more. For those looking to integrate self-care into their routine without high temperatures or steam, they represent a gentle yet effective path to elevated well-being.
How to Maintain Your Cedar and Hemlock Saunas — Complete UK Guide
Introduction
Proper maintenance keeps your sauna looking beautiful, functioning safely, and lasting for years. In the UK’s wet and variable climate, cedar steam saunas need exterior protection, while hemlock infrared saunas require careful interior care. This guide covers everything you need to know to clean, protect, and preserve your sauna wood.
Why Cedar and Hemlock Are Ideal Sauna Woods
Cedar (steam sauna): Aromatic, naturally rot-resistant, and dimensionally stable — perfect for traditional steam saunas.
Hemlock (infrared sauna, interior only): Smooth, light-coloured, and heat-stable, providing an even, comfortable experience.
The challenge: UK dampness can stain cedar exteriors, and improper cleaning can affect the natural beauty of interior wood.
Interior Sauna Maintenance
Daily Care
Wipe benches, walls, and floors with a damp microfiber cloth.
Empty and rinse water buckets / ladles (steam sauna) or towel racks (infrared).
Leave the door open to ventilate and let moisture escape.
Weekly Care
Use a soft-bristle brush and warm water (optional: mild, unscented soap) to scrub benches and walls.
Wash removable floor mats or duckboards.
Check for mildew and treat gently with a diluted vinegar solution (1 part vinegar : 4 parts water).
Monthly / Deep Cleaning
For stubborn sweat or oil stains, make a baking soda paste and scrub gently.
Lightly sand worn areas (120–150 grit) and wipe clean.
Inspect steam sauna stones or infrared panels; replace or adjust as needed.
Interior Wood Treatments
Cedar (steam sauna):
Optional application of Tikkurila Supi Sauna Wax, which penetrates the wood to protect against moisture without sealing it completely.
Cleaning after waxing: warm water, mild soap, or occasional diluted vinegar. Never use bleach, which can damage the wax.
Hemlock (infrared sauna, interior only):
Typically left untreated to maintain a natural look and avoid affecting heating performance.
Gentle cleaning only — no harsh chemicals, varnishes, or finishes.
Exterior Cedar Sauna Protection
Cedar exteriors benefit from treatment with UV-Protection Oil, which repels water, resists UV damage, and enhances the wood’s natural colour with a “wet” appearance.
Reapply every 2 years for ongoing protection.
Untreated cedar may grey or fade under sun and rain.
Note: Infrared hemlock saunas are interior-only, so exterior weather protection is not required.
Seasonal Checks
Inspect for loose boards, warping, or hardware issues.
Keep ventilation paths clear and ensure doors close properly.
Monitor for mold, mildew, or damp spots.
Printable Maintenance Checklist
Interior (Cedar Steam & Hemlock Infrared)
Frequency
Task
Daily
Wipe surfaces, ventilate, empty water/towel racks
Weekly
Brush benches & walls, wash duckboards, check for mildew
Monthly
Baking soda clean, light sanding, inspect heaters/panels
As-needed
Reapply Supi Sauna Wax (steam sauna only)
Exterior (Cedar Steam Sauna Only)
Frequency
Task
Yearly / As needed
Clean exterior, reapply UV-Protection Oil
Every 2 years
Full recoat for protection and wood appearance
Quarterly
Inspect for damage, check seals and hardware
Tips & Best Practices
Always sit on a towel to protect benches.
Never use varnish or polyurethane — they trap moisture and can crack or peel.
Avoid bleach or strong chemicals, especially on waxed surfaces.
Allow the sauna to fully dry between sessions.
Conclusion
Whether you have a cedar steam sauna or an infrared hemlock sauna, regular care ensures your sauna remains safe, comfortable, and visually stunning. By following a cleaning schedule, applying breathable wax for cedar interiors, and protecting exterior cedar with UV-resistant oil, your sauna will stay in excellent condition for years — even in the UK’s damp climate.
What Is Contrast Therapy?
Contrast therapy involves alternating between hot and cold exposures—typically moving from a sauna into an ice bath or cold plunge. This practice leverages the body's natural responses to temperature changes to stimulate circulation, reduce inflammation, and promote overall well-being.
1. Accelerated Muscle Recovery
Alternating between heat and cold therapies enhances blood flow, helping to flush out metabolic waste products and deliver oxygen and nutrients to muscles. This process can reduce muscle soreness and stiffness, promoting faster recovery after intense physical activity.
2. Enhanced Circulation and Immune Function
The cycle of vasodilation (heat) and vasoconstriction (cold) improves circulation, stimulating the lymphatic system and increasing the movement of white blood cells. This enhanced circulation aids in the removal of toxins and strengthens the immune system.
3. Reduced Inflammation and Pain Relief
Cold exposure constricts blood vessels, reducing inflammation and numbing nerve endings, which can alleviate pain. Heat therapy relaxes tight muscles and promotes healing blood flow, creating a "pain gate" effect that reduces the perception of pain.
4. Mental Resilience and Stress Relief
The controlled stress of alternating between hot and cold environments can stimulate the release of norepinephrine and endorphins, hormones associated with alertness and mood enhancement. Regular practice can improve mental clarity, reduce stress, and foster emotional resilience.
5. Improved Sleep and Hormonal Balance
Regular contrast therapy has been shown to influence hormone behaviour, such as increasing prolactin levels, which helps the brain function faster by enhancing myelination and repair of damaged neurons. This can lead to improved sleep quality and overall cognitive function.
How to Practice Contrast Therapy Safely
Start with Heat: Begin with a 10–20 minute session in a sauna to warm up your body and promote vasodilation.
Cold Immersion: Transition into an ice bath or cold plunge for 1–3 minutes to induce vasoconstriction.
Repeat Cycles: Alternate between heat and cold exposures 2–3 times, ending with cold immersion to close the pores and invigorate the body.
Hydration: Ensure you are well-hydrated before and after sessions to support the body's natural detoxification processes.
Conclusion
Incorporating contrast therapy into your wellness routine can offer numerous benefits, from enhanced physical recovery to improved mental clarity. Whether you're an athlete seeking faster recovery or someone looking to boost overall well-being, sauna and ice bath sessions provide a holistic approach to health.