Exploring the Benefits of Infrared Saunas: Deliberate Heat Exposure
Written by Katie Pritchard
Infrared saunas have gained popularity in recent years, praised for their potential health benefits and unique approach to heat therapy. Unlike traditional saunas that use hot air to warm your body, infrared saunas use infrared light to penetrate your skin and raise your core body temperature directly.
“Passive heat therapies … are emerging as potentially powerful and holistic strategies to promoting health and extending the healthspan in all populations.”
(Laukkanen, J. A., & Kunutsor, S. K., 2024)
Infrared Saunas vs. Traditional Saunas: What’s the Difference?
Traditional saunas rely on heated air to warm your body, typically operating at temperatures up to 195°F. While effective, the high heat can be uncomfortable for some people, limiting their time inside.
Infrared saunas, on the other hand, operate at lower temperatures (usually between 120°F and 160°F) but provide deeper heat penetration. The infrared light targets tissues up to 1.5 inches below the skin, allowing for benefits like increased circulation, muscle recovery, and detoxification without the intense heat of a traditional sauna.
Another standout feature of infrared saunas is the use of red light therapy. Red light stimulates cellular repair and regeneration, promoting healthier skin, reduced inflammation, and improved mitochondrial function. Studies suggest that this light wavelength can even enhance collagen production, making it a favorite among wellness enthusiasts for its anti-aging effects.
The Health Benefits of Infrared Saunas
Research has linked infrared sauna therapy to a variety of health benefits:
Detoxification: Infrared saunas induce sweating at lower temperatures, helping your body expel toxins like heavy metals, environmental pollutants, and chemicals.
Improved Circulation: The heat increases blood flow, which can aid in faster recovery after exercise, reduce muscle soreness, and support cardiovascular health.
Pain Relief: Studies have shown that infrared saunas may alleviate chronic pain conditions like arthritis, fibromyalgia, and muscle stiffness by relaxing tight muscles and reducing inflammation. This is also associated with increased muscle recovery from exercise.
Stress Reduction: The calming warmth of an infrared sauna can lower cortisol levels, helping to alleviate stress and improve sleep quality.
Skin Health: Red light therapy in infrared saunas promotes wound healing, reduces fine lines, and improves overall skin tone and elasticity.
How Often and How Long Should You Use an Infrared Sauna?
To maximize the benefits, consistency is key. It is generally recommended to start with 2-3 sessions per week, lasting 20-30 minutes each. As your body adapts, you can increase the frequency to 4-5 times per week.
Who Should Avoid Infrared Saunas?
While infrared saunas are generally safe, individuals with certain conditions—such as severe cardiovascular issues, uncontrolled high blood pressure, or pregnancy—should consult a healthcare provider before use.
In Conclusion
Infrared saunas offer a range of health benefits that go beyond traditional saunas, from enhanced detoxification to improved skin health and stress relief. Incorporating regular sessions into your routine can be a relaxing and scientifically supported way to boost your overall well-being.
REFERENCES
Ahokas, E. K., Ihalainen, J. K., Hanstock, H. G., Savolainen, E., & Kyröläinen, H. (2023). A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training. Biology of sport, 40(3), 681–689. https://doi.org/10.5114/biolsport.2023.119289
Laukkanen, J. A., & Kunutsor, S. K. (2024). The multifaceted benefits of passive heat therapies for extending the healthspan: A comprehensive review with a focus on Finnish sauna. Temperature (Austin, Tex.), 11(1), 27–51. https://doi.org/10.1080/23328940.2023.2300623
The Comprehensive Benefits of Deliberate Cold Exposure
Written by: Katie Pritchard
Beyond aiding exercise recovery, deliberate cold exposure offers a wide array of health benefits that support overall well-being and longevity.
Metabolic Health
Cold exposure activates brown adipose tissue (BAT), which burns fat to generate heat. This process enhances metabolic health by improving glucose metabolism, increasing insulin sensitivity, and lowering cholesterol levels. Regular exposure may also reduce the risk of type 2 diabetes and cardiovascular disease.
Cognitive Function
The practice enhances mental clarity and focus by boosting norepinephrine and dopamine levels. Additionally, the hormetic stress response fostered by cold exposure builds resilience, supporting cognitive performance and reducing the risk of neurodegenerative conditions.
Immune System Support
Emerging research suggests that cold exposure can strengthen the immune system by increasing levels of interleukin-6 and lymphocytes. This heightened immune activity may help reduce the severity of infections and bolster overall immune resilience.
Mental Health and Sleep
Cold water immersion has been shown to elevate mood, alleviate stress, and improve sleep quality by activating the sympathetic nervous system and increasing beta-endorphin production. Studies have demonstrated notable reductions in tension and fatigue among regular practitioners.
Pain and Inflammation Management
Cold exposure is an effective strategy for alleviating chronic pain and reducing inflammation, particularly in conditions such as rheumatoid arthritis and fibromyalgia. Consistent practice can lead to significant symptom relief and an improved quality of life.
Aging and Longevity
By promoting cellular health and reducing systemic inflammation, cold exposure supports healthy aging. Its ability to enhance resilience and mitigate oxidative stress may contribute to increased lifespan and overall vitality.
Conclusion
Deliberate cold exposure is a scientifically supported practice with diverse health benefits. Whether your goal is to improve recovery, enhance cognitive function, or support long-term health, incorporating cold exposure into your routine can yield significant results. As always, consult a healthcare professional if you have underlying medical conditions before beginning cold therapy.
REFERENCES
Allan, R., Malone, J., Alexander, J., Vorajee, S., Ihsan, M., Gregson, W., Kwiecien, S., & Mawhinney, C. (2022). Cold for centuries: a brief history of cryo therapies to improve health, injury and post-exercise recovery. European journal of applied physiology, 122(5), 1153–1162. https://doi.org/10.1007/s00421-022-04915-5
Kunutsor, S. K., Lehoczki, A., & Laukkanen, J. A. (2024). The untapped potential of cold water therapy as part of a lifestyle intervention for promoting healthy aging. GeroScience, 10.1007/s11357-024-01295-w. Advance online publication. https://doi.org/10.1007/s11357-024-01295-w
Cold Exposure for Exercise and Recovery
By: Katie Pritchard
Athletes (professional and recreational) are increasingly incorporating deliberate cold exposure into their training routines to optimize performance and recovery. This practice has gained traction due to its scientifically supported benefits.
Pre-Exercise Benefits
Cold exposure stimulates the sympathetic nervous system (SNS), which increases alertness and prepares the body for physical exertion. Elevated norepinephrine levels enhance the body’s capacity to handle stress, making cold exposure particularly beneficial for endurance activities.
Post-Exercise Recovery
Cold exposure is widely recognized for its ability to accelerate recovery and reduce muscle soreness. The key mechanisms include:
Vasoconstriction: Minimizes swelling and promotes the removal of metabolic waste products such as lactic acid.
Analgesic Effects: Alleviates pain and muscle soreness.
Metabolic Slowdown: Reduces tissue breakdown and physiological stress, facilitating faster recovery.
Practical Guidelines
For recovery, immerse yourself in cold water (50°F to 60°F) for 2–5 minutes within 30 minutes post-exercise. Repeating this practice 2–4 times per week can enhance recovery and overall performance.
Important Considerations
Cold exposure can significantly enhance recovery from exercise by reducing delayed onset muscle soreness (DOMS), minimizing oxidative stress, and accelerating tissue repair. This makes it an excellent tool for athletes engaging in high-volume or endurance-based training. Additionally, its ability to decrease inflammation and promote circulation supports faster recovery and overall performance improvement.
REFERENCES
Allan, R., Malone, J., Alexander, J., Vorajee, S., Ihsan, M., Gregson, W., Kwiecien, S., & Mawhinney, C. (2022). Cold for centuries: a brief history of cryo therapies to improve health, injury and post-exercise recovery. European journal of applied physiology, 122(5), 1153–1162. https://doi.org/10.1007/s00421-022-04915-5
Kunutsor, S. K., Lehoczki, A., & Laukkanen, J. A. (2024). The untapped potential of cold water therapy as part of a lifestyle intervention for promoting healthy aging. GeroScience, 10.1007/s11357-024-01295-w. Advance online publication. https://doi.org/10.1007/s11357-024-01295-w
The Science of Deliberate Cold Exposure
Written by Katie Pritchard
For centuries, deliberate cold exposure has been utilized for its potential health benefits, ranging from boosting immunity to enhancing recovery. Modern research continues to validate the extensive advantages of this practice. Deliberate cold exposure has been shown to:
Reduce inflammation
Boost metabolism
Relieve joint and muscle pain
Improve mood
Enhance focus
Build resilience to stress
Improve sleep quality
Support healthy aging
What Is Deliberate Cold Exposure?
Deliberate cold exposure refers to the controlled practice of exposing the body to cold environments, such as cold showers, ice baths, or cold plunges. Among these methods, full-body immersion up to the neck in cold water is considered the most effective. While the ideal temperature and duration vary by individual, colder water generally requires shorter exposure times. A safe starting point for most individuals is between 50°F and 60°F, with gradual progression to colder temperatures over time.
To derive benefits, aim for a total of 11 minutes of cold exposure per week, distributed across 2–4 sessions lasting 2–5 minutes each. It is crucial to prioritize safety, listen to your body, and adapt gradually to avoid any adverse effects.
The Biological Mechanisms
Cold exposure triggers key physiological responses that contribute to its benefits:
Norepinephrine Release: Enhances blood circulation, reduces inflammation, and elevates mood.
Dopamine Surge: Improves focus, motivation, and overall well-being.
Thermogenesis:
Shivering thermogenesis increases metabolic rate up to fivefold through muscle activity.
Non-shivering thermogenesis activates brown adipose tissue (BAT) to burn calories and improve metabolic health.
Hormetic Stress: Controlled exposure to stress builds resilience, enhancing both physical and mental adaptability.
In summary, deliberate cold exposure is a powerful, evidence-based strategy to promote health and longevity.
REFERENCES
Allan, R., Malone, J., Alexander, J., Vorajee, S., Ihsan, M., Gregson, W., Kwiecien, S., & Mawhinney, C. (2022). Cold for centuries: a brief history of cryo therapies to improve health, injury and post-exercise recovery. European journal of applied physiology, 122(5), 1153–1162. https://doi.org/10.1007/s00421-022-04915-5
Kunutsor, S. K., Lehoczki, A., & Laukkanen, J. A. (2024). The untapped potential of cold water therapy as part of a lifestyle intervention for promoting healthy aging. GeroScience, 10.1007/s11357-024-01295-w. Advance online publication. https://doi.org/10.1007/s11357-024-01295-w
The Ultimate Guide to Sleep Hygiene: Improve Your Sleep Quality Tonight
The Ultimate Guide to Good Sleep
Sleep is one of the most important aspects of health and wellness, yet it's often overlooked or compromised in today's fast-paced world. If you're struggling to get restful, restorative sleep, you might want to consider improving your sleep hygiene. Sleep hygiene refers to the habits, environment, and practices that can enhance the quality and duration of your sleep. By making a few changes to your routine, you can ensure you're getting the deep, refreshing rest your body needs to perform at its best.
Below are key strategies for improving your sleep hygiene and setting yourself up for a good night’s sleep.
1. Consistency is Key
One of the most effective ways to improve your sleep is by sticking to a consistent sleep schedule. Rather than stressing about how much sleep you're going to get, focus on going to bed and waking up at the same time every day—yes, even on weekends. A regular sleep-wake cycle helps to regulate your body’s internal clock, making it easier to fall asleep and wake up naturally.
Aim for a sleep opportunity of 8-9 hours. If you need a little extra time to wind down, try starting a calming pre-bed routine about an hour before bedtime—listening to soothing music, reading a book, or practicing relaxation techniques.
2. Keep It Cool
Your sleep environment plays a huge role in the quality of your rest. Temperature is particularly important—research shows that a cooler room promotes deeper sleep. Aim for a room temperature between 60-65°F (15-18°C). The cooler temperature helps lower your core body temperature, signaling to your body that it's time to sleep.
If you find it difficult to fall asleep in warmer environments, try adjusting your thermostat, using lighter bedding, or even sleeping with a fan for a more restful night.
3. Let There Be Darkness
The darkness of your sleep environment directly affects the quality of your sleep. Melatonin, a hormone responsible for regulating your sleep-wake cycle, is produced when it’s dark. To help boost melatonin levels, invest in blackout curtains to block out any external light sources.
Additionally, avoid screens for at least one hour before bed. The blue light emitted from smartphones, tablets, and computers can interfere with melatonin production and make it harder to fall asleep.
If you have a clock near your bed, turn the display away from your line of sight—any light, no matter how small, can disrupt your sleep.
4. Embrace Morning Light
While darkness is essential at night, exposure to bright light in the morning can help set your body’s natural rhythm. As soon as you wake up, try to expose yourself to 15-30 minutes of natural daylight. This helps reset your internal clock and promotes alertness throughout the day, making it easier to fall asleep at night. If natural light is not an option, try a light therapy box, especially during winter months.
5. Timing of Exercise Matters
Exercise is a powerful sleep aid, but timing is crucial. While regular physical activity improves sleep quality, it’s best to avoid intense exercise close to bedtime. Exercise raises your body temperature, and it can take a while for it to cool down, making it harder to fall asleep. Aim to finish any vigorous exercise at least 4 hours before bed to avoid interfering with your rest.
6. Limit Naps
Napping can be beneficial, but it’s not for everyone. If you’re getting sufficient sleep at night (7+ hours), long daytime naps may interfere with your ability to fall asleep in the evening. If you do need to nap, try to do so before 3 PM, as napping too late in the day can throw off your sleep schedule.
7. Watch Your Caffeine and Nicotine Intake
Both caffeine and nicotine are stimulants that can disrupt your sleep. The effects of caffeine last for several hours, with a half-life of about 8 hours, meaning that consuming caffeine in the afternoon or evening can keep you awake well into the night. Avoid coffee, tea, chocolate, or other sources of caffeine after noon.
Nicotine, found in cigarettes and vaping products, can also interfere with sleep. Smokers often experience lighter, fragmented sleep and may wake up early due to withdrawal symptoms.
8. Be Mindful of Eating and Drinking Before Bed
The foods and drinks you consume before bed can significantly impact the quality of your sleep. To avoid disruptions, follow these guidelines:
Avoid large volumes of water right before bed to minimize trips to the bathroom during the night.
Avoid alcohol and spicy foods for at least 3 hours before sleep. Alcohol can disrupt your sleep cycle and prevent you from reaching deeper stages of restorative sleep, while spicy foods can cause indigestion or discomfort.
Don’t eat large meals within 3 hours of bedtime. A heavy meal can make it harder for your body to settle down and enter a restful sleep phase.
9. Create a Sleep-Only Zone
Your bedroom should be a sanctuary for sleep and intimacy, and nothing else. Avoid working, watching TV, or scrolling on your phone in bed. By reserving your bedroom for sleep, your brain will begin to associate your bed with relaxation and restfulness.
Additionally, if your pet or child sleeps with you, consider creating a more sleep-friendly environment by keeping the bed to yourself. If your mind is racing with last-minute thoughts, keep a notepad by your bed to jot them down, helping you let go of worries and settle into sleep.
10. Don't Stay in Bed if You Can't Sleep
If you're unable to fall asleep after 20-30 minutes, don’t toss and turn. Get up and do something relaxing in another room, like reading or listening to calming music. Returning to bed only when you feel sleepy can prevent you from associating your bed with frustration, which can further disrupt your sleep cycle.
11. Using an infrared sauna in the evening can benefit sleep
An infrared sauna can benefit sleep by promoting relaxation, lowering stress hormones like cortisol, increasing melatonin production (the sleep hormone), and triggering a natural cool-down process after the sauna session which signals the body to prepare for sleep by lowering core body temperature; essentially creating a "relaxation response" that aids in falling asleep faster and experiencing deeper sleep quality.
In Conclusion
Good sleep hygiene is about creating an environment and routine that supports your natural sleep cycles. By following these simple yet powerful tips, you can improve your sleep quality, enhance your overall health, and wake up feeling more refreshed and energized each day.
Remember, if you're still having trouble sleeping despite these adjustments, it might be time to speak with a healthcare professional. Certain medications or health conditions could be affecting your sleep, and a doctor can provide personalized advice based on your situation.
By following a few easy guidelines, you’ll soon be on your way to better, deeper, and more restorative sleep.
Source: Rachel Maass, Sleep Health Promotion: Practical Information for Physical Therapists (Siengsukon et al.) and Sleep Hygiene Program by the International Spine & Pain Institute,