Wellness Tips Archives - Clearlight Infrared Saunas

Ways Physical Therapy Clinics Can Benefit from Infrared Saunas

For rehabilitation practitioners, the physical therapy clinics that lead are those that go beyond the basics, and infrared saunas help you do just that. Adding an infrared sauna to your physical therapy practice is about creating a results-driven, patient-centric environment that enhances recovery outcomes and differentiates your practice. These saunas offer non-invasive support for muscle recovery, joint stiffness, and circulation – all key components of effective rehabilitation. For clinics, the benefits also extend to operational efficiency, competitive positioning, and patient satisfaction.

Here’s how infrared saunas can help transform your physical therapy clinic, for both your patients and your business.

Infrared Sauna Benefits for PT Patients

Enhancing Recovery Through Muscle Relief and Circulation

One of the most immediate benefits of an infrared sauna in a physical therapy setting is its ability to support muscle recovery and improve blood circulation. Unlike traditional saunas, which rely on high air temperatures to induce sweating, infrared saunas use infrared light to gently heat the body directly. This promotes deep tissue warmth without the intense heat that can be uncomfortable or contraindicated for certain patients.

For individuals recovering from musculoskeletal injuries or post-operative procedures, increased circulation means enhanced delivery of oxygen and nutrients to damaged tissues. This can speed up healing timelines and reduce soreness after therapy sessions. The heat can also reduce muscle tension, which often accompanies chronic pain or limited range of motion, making stretching and physical manipulation more effective during treatment.

In addition, infrared therapy may help flush metabolic waste from the muscles after workouts or rehab sessions. This detoxification effect, paired with endorphin release triggered by heat exposure, contributes to a greater sense of well-being and comfort during the often-challenging recovery process.

Supporting Joint Health and Flexibility

Patients dealing with chronic joint pain such as arthritis, fibromyalgia, or post-surgical stiffness often experience difficulty participating fully in physical therapy. Infrared saunas can serve as a gentle primer, relaxing stiff joints and reducing discomfort before a session even begins.

The heat promotes synovial fluid production and joint lubrication, allowing patients to move more freely during their exercises. In some cases, the perceived pain reduction and improved flexibility can lead to better compliance with therapy programs, resulting in more consistent outcomes.

For clinics that treat aging populations or individuals with long-standing joint conditions, offering infrared sauna therapy shows that you’re attuned to their needs beyond the clinical setting. You’re addressing both functional recovery and daily comfort – an important differentiator in a competitive market.

Infrared Sauna Benefits for Physical Therapists

Differentiation, Revenue Potential, and Satisfaction Scores

Beyond patient outcomes, infrared saunas provide strategic advantages for your clinic itself. Differentiation is a major one. Physical therapy clinics can begin to feel interchangeable to patients, especially if they’re referred through insurance. Offering unique modalities like infrared sauna therapy creates a distinct identity and adds value that other providers might not match. This becomes especially important in competitive urban or suburban areas.

Patient satisfaction scores can also see a boost. Offering comfort-enhancing tools such as sauna access makes the therapy experience feel more holistic and less clinical. Patients report feeling more relaxed, cared for, and in control of their recovery, which translates into better online reviews and higher retention rates.

And finally, infrared saunas can open up new revenue opportunities. You may offer sauna sessions as standalone appointments or package them with therapy services. With minimal overhead and easy maintenance, these sessions can generate passive income outside of standard billable treatment hours.

Expanding Wellness Offerings

Adding an infrared sauna can also serve as a gateway into broader wellness integrations. Many physical therapy clinics are moving toward a hybrid model that combines traditional rehabilitation with complementary therapies. This can enhance treatment results and attract wellness-minded patients. Together, these tools can build a more robust, results-oriented experience for patients while positioning your clinic as a forward-thinking, wellness-inclusive destination.

Some additional modalities to consider are:

Red Light Therapy (RLT): While similar to infrared, red light therapy operates at different wavelengths and penetrates the skin more superficially. It’s ideal for cell regeneration and surface-level inflammation, making it useful for patients recovering from injuries.
Vibrational Resonance Therapy (VRT): By using sound and vibrations, VRT can stimulate muscle contractions and circulation, useful for pain reduction, faster muscle recovery, and deep relaxation – especially when paired with the therapeutic benefits of an infrared sauna.
PEMF (Pulsed Electromagnetic Field) Mats: These can be used to reduce inflammation and pain at the cellular level. Some therapists report improvements in chronic fatigue and joint stiffness, making PEMF mats a good fit for clinics treating complex, long-term pain cases.

Choosing the Right Sauna for Your Physical Therapy Clinic

Choosing the right infrared sauna requires consideration of your space, budget, and patient volume. Here are some key tips to help guide your decision:

Size and Capacity

Infrared Sauna Dome: Ideal for mobile or space-limited settings, this low-profile design allows patients to lie down during treatment, targeting the body while keeping the head exposed, perfect for quick sessions and tight treatment areas. The Curve Sauna Dome comes with a PEMF mat, allowing you to enjoy two therapies at once or use them separately for individual treatments.
One-Person Units: These compact saunas are ideal for solo use and are especially useful in clinics with limited square footage. They work well for individual post-session recovery, private wellness appointments, or when space constraints limit larger installations.
Two-Person Units: These two-person saunas allow for tandem use – such as a therapist and patient session, or a caregiver accompanying the patient. This can help with supervision, comfort, or therapy instruction inside the sauna environment.
Five-Person Units: Larger sauna models are particularly beneficial for clinics looking to treat multiple patients simultaneously or allow a single patient space to perform basic physical therapy movements while inside the sauna.
Custom Units: If you have a high-volume clinic or want a fully integrated wellness space, custom infrared sauna builds allow you to tailor to your needs. Custom units are ideal for creating a spa-like or performance-oriented environment, positioning your clinic as a premium provider.

Technology Considerations

Low-EMF, Low-VOC Materials: Choose models made with non-toxic materials and minimal electromagnetic field (EMF) output to prioritize patient safety – especially important in clinical settings where sensitive populations may be treated.
Infrared Heaters: Clearlight’s True Wave® infrared heater technology combines carbon and ceramic elements to deliver consistent infrared wavelengths. This supports optimal tissue penetration, improved detoxification, and enhanced circulation for physical therapy patients.
Upgraded Chromotherapy Lighting: While many units offer basic color therapy, upgrading to medical-grade chromotherapy lighting systems can expand the therapeutic value of your sauna. These lights emit calibrated wavelengths that add another luxury layer to patient care.
Multimodal Therapy Integration: Many infrared saunas allow the addition of complementary modalities like red light panels, halotherapy, or vibrational resonance therapy. These layers enhance the value of each session and help patients make the most of their time in the unit.
Smart Control Features: Look for saunas with intuitive digital controls, including temperature presets, built-in timers, and mobile app compatibility. This makes operation easier for staff and more customizable for patients.
Ventilation & Electrical Setup: Although infrared saunas are low-maintenance, ensure proper ventilation and access to the required electrical outlet (often 120V or 240V depending on model size). Working with a certified installer will ensure compliance and performance.

Infrared Therapy and Physical Therapy Clinics

Infrared saunas are a strategic asset for physical therapy clinics that want to provide value beyond traditional rehab. They help patients feel better, move better, and recover faster. At the same time, they help clinics differentiate, attract new business, and expand into adjacent wellness markets.

In today’s rehabilitation landscape where patients are increasingly seeking whole-body care and results they can feel, adding an infrared sauna can be one of the most cost-effective and impactful upgrades you make to your physical therapy practice.

Red Light Therapy vs Chromotherapy: What’s the Difference?

Understanding the distinction between red light therapy and chromotherapy is key to optimizing your wellness. While red light focuses on aiding boosted cellular repair and energy production, chromotherapy uses color to help balance mental and physical health, offering complementary benefits for holistic healing.

What is Red Light Therapy?

Red light therapy (RLT), also known as photobiomodulation, uses low-level red or near-infrared light wavelengths to penetrate the skin and stimulate various biological processes. The most common wavelengths range from 600 to 850 nanometers, which have been widely studied for their effects on cellular energy production, inflammation reduction, and tissue repair. The Clearlight red light towers use a powerful combination of red light (650nm) and near infrared (850nm) wavelengths to offer the most therapeutic experience from a red light device.

When these wavelengths enter the body, they help stimulate the mitochondria – the energy centers of your cells – to produce more adenosine triphosphate (ATP). More ATP means better cellular function, faster healing, and improved resilience against stress and injury.

Benefits of Red Light Therapy

Accelerates tissue repair and wound healing
Reduces inflammation in muscles and joints
Improves skin tone and elasticity by boosting collagen production
Enhances muscle recovery after workouts
Supports mood and cognitive performance through improved circulation and reduced inflammation

Red light therapy is often used in clinical, spa, and home wellness settings. It’s especially popular when paired with infrared saunas, as the combined heat and light therapy can multiply the benefits.

What is Chromotherapy?

Chromotherapy, or color therapy, is an ancient wellness practice based on the idea that different colors can influence mental, emotional, and physical well-being. Unlike red light therapy, which uses a specific wavelength for physical healing, chromotherapy leverages the visible color spectrum to affect mood, balance energy, and promote harmony.

Each color in chromotherapy corresponds to a different frequency and is believed to target specific wellness goals:

Blue: Calming, anti-inflammatory
Green: Balancing and grounding
Yellow: Energizing and mood-lifting
Purple: Meditative and spiritually soothing
Red: Stimulating and warming (note: different from red light therapy wavelengths)

These colors can be delivered through LED light panels or sauna systems equipped with chromotherapy lighting.

Benefits of Chromotherapy

Supports emotional balance and stress relief
Improves sleep quality through calming hues
Enhances focus and creativity with energizing tones
Balances energy centers (chakras) in holistic healing practices

Chromotherapy is often used in wellness centers, spas, and increasingly in residential saunas for a more immersive relaxation experience.

Key Differences Between Red Light Therapy and Chromotherapy

Although both therapies involve light, their mechanisms and outcomes differ significantly. In short, red light therapy is more rooted in biological healing, while chromotherapy is centered around emotional and sensory experience.

Feature	Red Light Therapy	Chromotherapy
Purpose	Cellular regeneration, healing, energy	Mood enhancement, emotional balance
Wavelengths	600-850 nm (visible red to invisible infrared)	380-750 nm (visible light spectrum)
Mechanism	Stimulates mitochondria to produce ATP	Engages the nervous system through color response
Scientific Backing	Extensively studied in clinical trials	Emerging research; mostly anecdotal or holistic
Applications	Pain relief, skin care, recovery	Stress reduction, mood support, aesthetic ambiance

In practical terms, red light therapy is commonly applied to address physical concerns such as pain relief, skin rejuvenation, and post-exercise recovery. Chromotherapy is used to support stress reduction, mental clarity, and the creation of a soothing ambiance.

Incorporating RLT and Chromotherapy Into Your Routine

Red light therapy and chromotherapy aren’t mutually exclusive. In fact, using them together can provide a layered wellness experience that addresses both body and mind. Use chromotherapy during mindfulness practices (meditation, breathwork) while reserving red light for more targeted recovery sessions.

Integrating light therapies into your daily habits can help you maximize their benefits without disrupting your schedule. Here are some time-based suggestions:

Morning: Wake Up and Energize

Red Light: Use a red light panel for 10-15 minutes after waking. It can help reset your circadian rhythm and give a natural energy boost.
Chromotherapy: Try yellow or green lighting to stimulate alertness and support focus without overstimulation.

Post-Workout: Recover and Rebuild

Red Light: A quick red light session post-exercise can help reduce muscle soreness and accelerate recovery.
Chromotherapy: Use cooling blue tones to promote relaxation and reduce any post-exercise tension or heat.

Evening: Wind Down and Relax

Red Light: Keep sessions short (5-10 minutes) before bed to support melatonin production and relaxation.
Chromotherapy: Incorporate purple or blue lighting in your space or sauna to ease into a restful state.

Consistency is key. Like any wellness tool, benefits build over time with regular use. When used together in your wellness routine, RLT and chromotherapy can offer a comprehensive wellness approach – supporting both physiological health and emotional balance.

Infrared Sauna Integration

Many infrared saunas now come with both red light and chromotherapy options. Here’s how to maximize both:

Start with chromotherapy as you ease into your sauna session. Use calming colors like green or blue to settle the mind.
Activate red light therapy once your body temperature rises. The heat will enhance blood flow and absorption, boosting red light’s effects on muscle recovery and skin health.
Finish with a cool-down in low blue or purple lighting to signal your nervous system that it’s time to rest.

Harnessing the Power of Light for Health and Wellness

Understanding the difference between red light therapy and chromotherapy empowers you to make more informed decisions for your wellness routine. Red light therapy targets deep biological functions like cellular repair and energy production, making it ideal for physical recovery and anti-aging. Chromotherapy, on the other hand, provides a more sensory, emotional experience that can balance mood and enhance relaxation.

Used on their own or in tandem, especially in an infrared sauna environment, these light therapies can elevate your wellness setup. With just a few adjustments to your daily schedule, you can tap into the combined power of light to feel better, recover faster, and live more vibrantly.

10 Tools to Incorporate Into Your Wellness Retreat

Wellness retreats are no longer just about yoga, green juices, and meditation circles. Today’s travelers are looking for science-backed tools that promote deep healing, mental clarity, and physical recovery. From detoxification to nervous system support, the right equipment can elevate your retreat experience, helping you stand out in a competitive market.

Whether you’re building a boutique spa experience, outfitting luxury accommodations, or creating a rejuvenation hub in nature, these 10 wellness technologies are easy to integrate and offer tremendous value to guests.

Top Wellness Retreat Amenities & Tools

Infrared Saunas: Detoxification and Deep Recovery

Infrared saunas use light waves to heat the body from within, unlike traditional steam saunas that heat the air around you. This direct approach allows for effective detoxification and deep tissue relaxation at lower, more comfortable temperatures. Guests often report improved sleep, reduced inflammation, and a sense of overall calm.

Benefits for your retreat:

Detoxification: Promotes sweating to release toxins without stressing the cardiovascular system.
Muscle Recovery: Reduces inflammation and speeds post-activity recovery.
Stress Relief: Lowers cortisol and supports relaxation after yoga or hiking.

Infrared saunas are easy to install in private rooms or shared spa areas, ranging from compact sauna domes to larger models that allow for more people and more movement. Effective and low-maintenance, these saunas are ideal for retreats aiming to offer effective, science-backed wellness tools in an accessible, modern format.

Halotherapy Devices: Respiratory and Immune Support

Halotherapy, or salt therapy, recreates the therapeutic effects of natural salt caves by diffusing pharmaceutical-grade salt into the air. Guests inhale these micro-particles, supporting respiratory health and skin clarity while promoting a deeper sense of relaxation.

Retreat-ready benefits:

Breathing Support: Ideal for guests with asthma, allergies, or sinus issues
Skin Health: Helps reduce acne, eczema, and psoriasis symptoms
Immunity Boost: Salt’s natural antimicrobial properties help defend against pathogens

Halotherapy rooms, portable salt generators, or even simple salt lamps can add immense value. Install in yoga studios or spa lounges to enhance other therapies. A 20-minute session post-massage or meditation promotes peaceful breathing, mental clarity, and sensory rejuvenation for guests of all backgrounds.

Vibrational Resonance Therapy: Nervous System Reset

Vibrational resonance therapy (VRT) uses sound frequencies and low-intensity vibrations to bring the nervous system into a parasympathetic, healing state. It helps guests move from stress into deep calm. VRT devices can be integrated into infrared saunas, meditation rooms, sound healing sessions, or private suites.

Why guests love it:

Calms the Vagus Nerve: Encourages relaxation and recovery
Enhances Meditation: Promotes focus and emotional regulation
Pain Support: Helps with joint pain, headaches, and inflammation

Guests can enjoy guided or solo sessions using soundscapes that complement the vibrational input. This multi-sensory therapy is especially attractive to wellness travelers looking for innovative, non-invasive ways to unwind and reconnect with their bodies.

Red Light Therapy: Skin Rejuvenation and Cellular Energy

Red and near-infrared light therapy stimulates mitochondria, the energy centers of our cells, to accelerate healing, reduce inflammation, and support skin renewal. The sessions are painless and typically last 10–15 minutes, and can easily be incorporated into many wellness practices as a supplementary therapy.

Top benefits:

Glowing Skin: Reduces wrinkles, blemishes, and sun damage
Pain Relief: Eases muscle aches and joint discomfort
Mood Boost: Enhances serotonin production and sleep regulation

Red light devices come as panels, beds, or handhelds and fit easily into spa rooms or guest spaces. When paired with infrared sauna or massage, this therapy amplifies post-treatment benefits. It appeals to guests focused on beauty, performance, and overall wellness, adding a clinical edge to your retreat offerings.

Chromotherapy: Color Therapy for Mood and Energy

Chromotherapy uses colored light to affect emotional and physical states. Different wavelengths target specific responses, such as blue for calm, red for vitality, and indigo for restfulness. This therapy can be integrated into lighting systems, infrared saunas, or meditation areas.

Retreat applications:

Vitality: Red and yellow tones stimulate alertness and motivation
Relaxation: Blue and green hues soothe anxiety and stress
Sleep Support: Indigo tones assist with wind-down routines

You can program lights in treatment rooms or communal lounges to enhance ambiance and emotional connection. Chromotherapy pairs well with sound healing, infrared therapy, or guided visualization sessions. With low cost and high sensory impact, it offers an accessible way to elevate the guest experience.

Aromatherapy Devices: Elevating the Senses Through Scent

Aromatherapy taps into the limbic system, also known as the brain’s emotional center, using scent to influence mood, memory, and mental clarity. Essential oil diffusers can shift the energy of a space in minutes, and can be placed in nearly any setting.

Guest benefits include:

Mood Regulation: Lavender for calm, citrus for energy, eucalyptus for clarity
Sleep and Focus: Oils can support evening routines or boost alertness
Brand Experience: Scent branding creates memorable, emotional guest connections

Place programmable diffusers in guest rooms, yoga studios, or spa lounges. Offer take-home vials of your retreat’s signature blend to extend the guest experience. Aromatherapy pairs seamlessly with massage, meditation, and movement sessions, creating a complete sensory environment that encourages calm, focus, and restoration.

Cryotherapy Tools: Cold Exposure for Resilience and Mood

In addition to using an infrared sauna, build out a whole thermotherapy suite at your wellness retreat. Cryotherapy through cold plunge tubs or guided exposure taps into the power of hormesis, a short-term stressor that strengthens the body. Just 2–3 minutes in cold water can yield impressive physical and emotional benefits.

Why they work:

Resilience Training: Builds mental fortitude and sharpens focus
Inflammation Reduction: Helps relieve sore muscles and stiff joints
Mood Elevation: Triggers dopamine and endorphin release

Install tubs outdoors for a nature-based ritual or indoors for climate control. Host guided plunge sessions to ensure safe, positive experiences. This invigorating, buzz-worthy modality attracts health-optimizing guests looking for both challenge and transformation.

PEMF Amethyst Mats: Cellular Healing and Grounding

PEMF (pulsed electromagnetic field) mats embedded with amethyst crystals offer a dual-action blend of energy-based and crystal-supported healing. These mats emit low-frequency pulses that stimulate cellular regeneration while the amethyst amplifies warmth and grounding effects.

Why guests benefit:

Circulation Support: Enhances oxygenation and blood flow after treatments
Stress Reduction: Balances the body’s electromagnetic field to support relaxation
Grounding Effect: Helps regulate the nervous system and improve sleep

These mats are compact and fit easily in treatment rooms, meditation areas, or guest suites. Use during yoga nidra, breathwork, or as a standalone session. The blend of modern science and ancient crystal healing creates a memorable, multi-sensory experience that supports recovery, emotional balance, and overall vitality.

Compression Therapy Devices: Recovery and Circulation Boost

Compression therapy uses air-powered sleeves or boots to apply gentle pressure to limbs, increasing blood flow and aiding lymphatic drainage. Common in athletic recovery, it’s now popular in holistic wellness for reducing fatigue and inflammation.

Ideal for retreat guests:

Active Visitors: Speeds recovery from hiking, yoga, or workouts
Older Clients: Supports circulation and reduces swelling
Detoxification: Encourages lymph movement for whole-body cleansing

Compact and easy to use, these devices can be placed in fitness centers, relaxation areas, or private rooms. Sessions last 15–30 minutes and are typically self-guided. Compression therapy helps guests feel lighter and more restored as a subtle yet powerful way to elevate physical comfort during their stay.

Oxygen Therapy: Enhanced Clarity and Recovery

Oxygen therapy, including portable oxygen concentrators and oxygen bars, offers an immediate boost in energy, focus, and recovery. By delivering purified oxygen directly through a nasal cannula or mask, guests can experience increased oxygen saturation that supports nearly every biological system.

Retreat-ready benefits:

Mental Clarity: Boosts cognitive focus and alertness
Physical Recovery: Reduces fatigue and improves post-workout energy
Altitude Relief: Ideal for retreats located at elevation to ease adjustment

Oxygen units are portable and require minimal oversight. Set them up in spa lounges, fitness recovery zones, or meditation corners. Just 10–15 minutes of focused breathing can help guests feel more awake, recharged, and rebalanced, making it a powerful, accessible add-on for any modern retreat experience.

How to Choose the Right Wellness Tools for Your Retreat

Not every retreat needs every tool, but the best retreats offer thoughtful, high-impact wellness experiences that align with their mission and guest needs. Start by identifying your retreat’s core focus: Is it stress reduction? Physical recovery? Detoxification? Mental clarity?

From there, choose equipment that’s:

Space-efficient: Tools like PEMF mats, aromatherapy diffusers, or red light panels work in compact rooms or shared spaces.
Easy to operate: Your team and your guests should be able to use the devices without complicated training.
Scientifically backed: Modern wellness travelers appreciate evidence-based experiences alongside traditional modalities.

Integrating even a few of the tools listed above, such as an infrared sauna, halotherapy generator, or chromotherapy lighting, can set your retreat apart in a competitive industry. These enhancements help guests leave feeling better physically and mentally, while also improving your retention, reviews, and referral rates.

Start simple. Build intentionally. And give your guests a reason to return, recharge, and reconnect.

Creating a Future-Ready Retreat

By investing in wellness tools that support both physiological health and emotional well-being, your retreat becomes more than just a getaway – it becomes a transformation zone. From infrared heat to cellular stimulation and sensory immersion, these tools provide measurable benefits that enhance the retreat experience, build trust with your clientele, and keep guests returning year after year.

Ready to elevate your retreat? Start with one or two tools from this list and scale up. Your clients, and your brand, will thank you.

30-Day Summer Health Challenge: 2025 Edition

Summer is the perfect season to revitalize your health – mind, body, and soul. With longer days, more sunshine, and fresh energy in the air, it’s the ideal time to take on a 30-day challenge that nurtures holistic wellness. Each day offers one achievable goal focused on physical fitness, mental clarity, and natural therapies to help you thrive all season long.

Summer Challenge Week 1: Hydration, Heat & Healing

Day 1: Infrared Sauna Session

Boost your body’s detoxification process with a 30-minute infrared sauna session. Infrared heat penetrates deeper into your tissues, helping flush toxins, ease muscle soreness, reduce inflammation, and promote healthy circulation. It may also improve sleep and skin clarity over time with continued use. Don’t forget to hydrate before and after!

Day 2: Hydrate Like a Pro

Cut all sugary drinks, coffee, and alcohol today. Focus solely on drinking water to support your metabolism, digestion, and brain function. Staying hydrated is essential for regulating body temperature, improving skin, and promoting energy – especially during hot summer months. Aim to drink at least half your body weight in ounces.

Day 3: Breathwork + Aromatherapy

Take 10 minutes to focus on intentional breathing paired with calming essential oils in an aromatherapy diffuser. Use lavender or frankincense to relax, or citrus to boost your mood. Deep, mindful breathing can reduce stress, lower blood pressure, and improve mental clarity. Inhale slowly for four counts, hold for four, exhale for four.

Day 4: Try PEMF Therapy

Give your body a cellular-level recharge with pulsed electromagnetic field (PEMF) therapy. Just 10–20 minutes can stimulate natural healing and improve recovery. PEMF works by restoring the electrical charge in your cells, supporting better sleep, energy, and pain relief. It’s especially helpful if you’re feeling sore or run-down.

Day 5: Go Sugar-Free for a Day

Today, eliminate all added sugars from your diet. Skip desserts, soda, and processed foods. Focus on whole foods like vegetables, lean proteins, and naturally sweet fruit. This mini sugar detox will help stabilize your mood, reduce inflammation, and support clearer thinking. You might even notice fewer cravings and more balanced energy.

Day 6: Stretch + Chromotherapy

Start your morning with 15 minutes of gentle stretching under colored LED light. Use red for energy, blue for calm, or green for balance. Chromotherapy enhances mood and supports your body’s natural rhythms, while stretching improves flexibility and circulation. Breathe deeply through each pose and set an intention for the day.

Day 7: Cold Plunge or Contrast Therapy

Experience the rejuvenating effects of contrast therapy by alternating heat and cold. Try an infrared sauna followed by a cold plunge, dip in the pool, or shower. This improves circulation, reduces muscle soreness, and supports lymphatic drainage. It’s invigorating and refreshing – perfect for resetting after a long week.

Summer Challenge Week 2: Reset Routines & Move Your Body

Day 8: Use Red Light Therapy

Spend 10–20 minutes under red light to boost cellular energy, reduce inflammation, and support collagen production. Red light therapy is great for skin health, recovery, and even better sleep. Pair with quiet time or breathwork to maximize mental benefits while your body recharges beneath the glow.

Day 9: 10,000 Steps Challenge

Aim for 10,000 steps today – whether through a long walk, hike, or errands on foot. It’s a simple, effective way to boost your cardiovascular health, metabolism, and mood. Bring a podcast or upbeat playlist to keep it fun. This low-impact movement helps reduce stress while supporting your summer fitness goals in an easy, sustainable way.

Day 10: Try a New Fitness Class

Step outside your routine and try something new – boxing, barre, aerial yoga, or even a beach bootcamp. Engaging new muscle groups and breaking monotony helps keep fitness fun and effective. You may discover a new favorite workout that challenges your body and refreshes your motivation. Invite a friend for added fun and accountability.

Day 11: Home-Cooked Clean Eating

Make all your meals at home using whole, unprocessed ingredients. Focus on colorful vegetables, lean proteins, and healthy fats. Cooking empowers you to control ingredients, portion sizes, and nutrition. Try prepping a new dish or batch-cooking for the week ahead. Clean eating helps with digestion, energy levels, and long-term healthy habits.

Day 12: Try Halotherapy (Salt Therapy)

Relax with a halotherapy device to enjoy respiratory and skin benefits. Microparticles of salt help clear airways, reduce inflammation, and calm your nervous system. It’s a meditative, spa-like experience that supports immunity and stress reduction. Great for seasonal allergies or simply creating a moment of restorative calm.

Day 13: Dance Party Workout

Turn up your favorite feel-good playlist and dance freely for 20–30 minutes. It’s cardio, mood-boosting, and totally fun. Dancing releases endorphins, boosts brain function, and improves coordination—no choreography needed. It’s one of the most joyful ways to get moving. Solo or with others, let your body flow to the beat.

Day 14: Mindful Morning Routine

Begin your day without screens. Instead, hydrate, stretch, and set an intention. Read, journal, or meditate before checking notifications. A mindful start promotes clarity, lowers anxiety, and boosts productivity. Creating space in your morning can ripple positively throughout your day, making it easier to stay balanced and present all summer.

Summer Challenge Week 3: Restore, Recenter, Rejuvenate

Day 15: Yoga + PEMF Therapy

Practice 30 minutes of gentle yoga directly on a PEMF mat. The mat delivers low-frequency waves that enhance cellular repair and circulation as you move. Flow through your poses while your body receives subtle energy support – perfect for grounding, recovery, and restoring balance from the inside out.

Day 16: Gratitude Journaling

Halfway through your summer challenge, write down 10 things you’re grateful for today. Focusing on the positive shifts your mindset and strengthens emotional resilience. Gratitude journaling is simple, powerful, and proven to reduce stress. Whether it’s a small win, a relationship, or even your morning coffee, take a moment to reflect.

Day 16: Digital Detox

Unplug for the day – or at least several hours. Step away from social media and screens to reduce overstimulation. Instead, journal, walk, read, or connect in person. This mental reset lowers anxiety, restores focus, and helps you become more present. You’ll be surprised how refreshed and reconnected you feel with just a little digital silence.

Day 18: Spa Night at Home

Treat yourself to a personal spa experience. Use a face mask, take an Epsom salt bath, and follow it with an infrared sauna session or calming tea. Add candles or essential oils for ambiance. This self-care ritual relaxes muscles, nourishes your skin, and calms your mind – perfect for de-stressing mid-challenge and restoring a sense of balance.

Day 19: Declutter a Space

Pick one small area like your nightstand, closet, or desk, and tidy it. Clearing physical clutter helps reduce mental clutter too. A refreshed space supports better focus, lower stress, and a feeling of accomplishment. You’ll feel lighter, more productive, and proud of your progress.

Day 20: Fast for 16 Hours

Try a 16:8 intermittent fast today. Choose an eight-hour eating window and fast the rest. This gentle digestive reset supports metabolism, cellular repair, and insulin sensitivity. Most people fast overnight and eat from noon to 8 PM. Drink water, herbal tea, or black coffee while fasting. Listen to your body and break your fast mindfully.

Day 21: Nature Time

Spend at least 45 minutes outside today. Go for a nature walk, sit in the sun, or explore a nearby park. Fresh air and green space reduce stress, improve mood, and support circadian rhythms. Sunshine helps produce vitamin D, important for immunity and energy. Nature naturally resets your mental and emotional state, grounding you fully.

Summer Challenge Week 4: Inner Peace & Sustainable Habits

Day 22: Meditate for 15 Minutes

Set aside quiet time to meditate, using an app or simply focusing on your breath. Meditation lowers stress, improves concentration, and brings emotional clarity. Even short sessions help reset your nervous system. Find a peaceful spot, use some essential oils, close your eyes, and let your thoughts settle.

Day 23: Try a New Healthy Recipe

Cook something nourishing and new today, like a superfood smoothie bowl, grilled veggie tacos, or salmon with citrus-herb glaze. Trying new recipes keeps eating clean exciting and encourages better habits. Focus on whole foods and vibrant ingredients.

Day 24: Connect with a Loved One

Call, text, or meet up with someone meaningful. Social connection supports longevity, reduces anxiety, and improves mood. Even a short conversation can lift both your spirits. Make time to laugh, reminisce, or simply check in. Nurturing relationships is a key component of emotional wellness and can be just as healing as any therapy.

Day 25: Walk Instead of Drive

Swap one short trip today, like a coffee run or grocery stop, for a walk or bike ride. This light movement boosts circulation, burns calories, and reconnects you with your surroundings. Walking also supports mental clarity and heart health. Small lifestyle swaps like this add up and make daily activity a natural part of your routine.

Day 26: Pick Up a New Hobby

Hobbies are a great way to pass the time and keep your mind active. Summer is the perfect time to challenge yourself with learning new things. Try picking up painting, writing, baking, completing puzzles, or whatever sparks your interest. And who cares if you aren’t great at it? Practice makes perfect.

Day 27: Sauna After a Workout

Follow your workout with an infrared sauna session. It promotes faster muscle recovery, detoxification, and stress relief. Infrared heat also helps increase circulation and relaxes your body post-exercise. Bring water, a towel, and sit for 20–30 minutes. This powerful combo amplifies results, reduces soreness, and boosts post-workout satisfaction.

Day 28: Random Act of Kindness

Do something kind for someone else today – a compliment, a small gift, or a helpful gesture. Kindness boosts oxytocin, improves mood, and creates a ripple effect of positivity. It doesn’t need to be big to make an impact. The joy of making someone’s day will uplift your own and strengthen your connection to community.

Day 29: Read a Book

Reading allows you to have an escape from your day-to-day reality. From reading to educate yourself to reading for entertainment, this mental health activity can work your mind in a variety of ways. Set aside at least 30 minutes and set up in a cozy spot so you can turn some pages peacefully.

Day 30: Reflect + Set Intentions

You’ve made it! Reflect on your 30-day journey. What felt best? What habits do you want to carry forward? Journal your wins, insights, and three wellness intentions for the rest of summer. Use this momentum to build a lifestyle that supports long-term vitality. You’ve done the work, now enjoy how it transforms your life.

Additional Summer Wellness Tips

Your wellness journey doesn’t have to end on Day 30 – in fact, this is just the beginning. Whether you’re glowing from red light therapy, feeling stronger from daily movement, or mentally recharged from mindful mornings, the habits you’ve built over the past month can form the foundation for a lifestyle of balance, vitality, and joy.

Have an accountability partner who can check in on you and make sure you are on the right track with your summer health challenge. Doing the challenge with friends also helps add fun and accountability.
Track your progress to monitor how you are feeling and track your successes with summer health.
Set small, attainable goals that will keep you motivated and continually push you forward.
Find healthy lifestyle substitutions such as walking instead of driving short distances, replacing soda with water, and switching out processed foods for clean foods.
Develop a daily routine to help optimize your day and get you into a rhythm that makes life more manageable and peaceful.

This summer, you’ve taken meaningful steps toward better health. Let this 30-day challenge be your launchpad for year-round wellness. Whether you’re embracing sunlight, sweating it out in a sauna, or simply pausing to breathe deeply, each mindful act adds up. With consistency, self-compassion, and a clear sense of purpose, you can continue to thrive long after summer ends.

The Benefits of Red Light Therapy for Dermatologists

Red light therapy (RLT) has become an increasingly valuable tool in dermatology practices, thanks to its evidence-based applications in improving skin health, accelerating recovery, and enhancing client satisfaction. Non-invasive and generally well-tolerated, RLT may support a wide variety of dermatological treatments with minimal risk and downtime. As dermatologists seek to offer comprehensive, modern solutions, red light therapy can elevate both patient outcomes and practice visibility.

Understanding Red Light Therapy in Dermatology

Red light therapy involves exposing the skin to low-level red and near-infrared light, typically in the 650–850 nm range. This light penetrates the skin to varying depths, potentially influencing cellular function. The primary mechanism is believed to be the stimulation of mitochondria, leading to increased production of adenosine triphosphate (ATP), which may enhance cellular repair and regeneration.

Studies have explored RLT’s effects on various skin conditions, such as collagen production, reduction of inflammation, and improvement in skin texture. However, it is essential to note that while promising, RLT is not a cure-all and should be considered as part of a comprehensive dermatologic treatment plan.

Advantages of Red Light Therapy for Dermatology Practices

Red light therapy provides strategic benefits for dermatology practices. It’s a value-added service that meets growing demand for holistic, tech-enabled skin solutions.

Improved Patient Satisfaction

RLT is painless, has no known downtime, and shows visible results over time, especially when combined with traditional dermatological treatments. Because of this, patients will have a more positive dermatologic treatment experience, boosting patient satisfaction scores.

Differentiation in a Competitive Market

Offering red light therapy allows practices to promote advanced, non-invasive skin treatments that set them apart. Especially as patients become more informed and seek integrative care, showcasing RLT on a treatment menu can attract clientele interested in modern, science-based wellness.

Low Operational Risk

Because red light therapy does not involve tissue damage, the risk of adverse events is extremely low. Red light therapy devices are easy to operate and can be administered by trained technicians, freeing up physicians for more complex consultations.

How Red Light Therapy Supports Skin Health

Red light therapy offers dermatologists a clinically supported way to enhance overall skin quality and address many of the most common cosmetic concerns patients present with, including fine lines and wrinkles, dark spots, uneven skin texture, and loose skin. Through its impact on cellular metabolism, circulation, and collagen formation, RLT supports the skin’s natural ability to renew and repair.

Given its broad spectrum of benefits, RLT is well-suited for use alongside many dermatological interventions. Whether your patient is recovering from an ablative procedure or seeking long-term improvements in photoaged or blemish-prone skin, red light therapy offers a low-risk, evidence-informed way to accelerate healing and enhance visible results.

Collagen Production

Red light can help increase collagen synthesis by stimulating fibroblast activity and improving the structure of the extracellular matrix. This collagen boost plays a significant role in improving skin firmness and elasticity, which can help reduce the appearance of loose skin and sagging in aging patients.

Increased collagen and elastin production also improves the appearance of fine lines and wrinkles, especially in high-mobility areas like the forehead, around the eyes, and near the mouth. Patients undergoing regular RLT sessions often report firmer, plumper skin as well as improved tone and texture.

Reduced Inflammation

Research has shown that red light therapy can be a useful tool in reducing inflammation. Inflammatory skin conditions such as acne, rosacea, and eczema often show measurable improvement with RLT due to its modulation of cytokine activity and reduction in oxidative stress.

This anti-inflammatory effect can also help reduce post-inflammatory hyperpigmentation and dark spots left behind by acne or sun damage. By reducing inflammation at the source, RLT may support more even skin tone and prevent future flare-ups that contribute to pigment irregularities.

Improved Circulation and Healing

Red light therapy enhances microcirculation by increasing capillary activity and boosting the transport of oxygen and nutrients. This process supports both acute healing (such as after dermatological procedures) and long-term skin rejuvenation by helping to detoxify tissue, encourage turnover, and repair damage from UV exposure or toxins.

Improved circulation can also contribute to more radiant, smoother skin by encouraging faster cellular renewal and reducing uneven texture. This makes RLT a powerful adjunct to in-office procedures such as chemical peels, microneedling, and laser resurfacing, helping patients see quicker, more consistent results with less downtime.

RLT in Post-Treatment Recovery and Wound Healing

Post-procedural care is crucial in dermatology to ensure optimal healing, reduce patient downtime, and support satisfaction. Red light therapy (RLT), through its ability to modulate inflammation, promote tissue regeneration, and enhance circulation, may serve as a low-risk, supportive tool during the healing phase after common dermatologic procedures.

Red light therapy has been shown to accelerate wound healing and reduce post-surgical complications like edema and bruising. A 2022 study found that near-infrared light enhanced healing in patients recovering from surgery and post-surgical scarring. Another study demonstrated that photobiomodulation using RLT promoted faster healing and improved cosmetic outcomes after procedures such as rhinoplasty and blepharoplasty.

A recent 2024 study evaluating photobiomodulation in facial dermatology procedures reinforced the clinical value of red light therapy as a post-treatment recovery tool. The findings highlighted several specific benefits across both surgical and non-surgical contexts, underscoring its potential to enhance patient outcomes and satisfaction:

Pain Management: Decreased pain scores, faster resolution of discomfort
Swelling Reduction: Faster reduction in swelling and improved recovery times
Wound Healing: Accelerated epithelialization and tissue regeneration
Scar Quality: Improved scar aesthetics, reduced fibrotic tissue
Comparative Effectiveness: Enhanced outcomes in both surgical and non-surgical contexts

Clinical Applications for Acne, Rosacea, and Photoaging

Red light therapy is particularly effective in addressing three of the most common patient concerns in dermatology clinics: acne, rosacea, and photoaging.

Acne Vulgaris

Red light can help decrease Propionibacterium acnes indirectly by reducing inflammation and modulating sebum production. When combined with blue light (which directly targets bacteria), dual-wavelength protocols have demonstrated up to 76% improvement in acne severity, according to a 2008 study.

Rosacea and Sensitive Skin

Red light’s anti-inflammatory properties make it a promising tool for managing rosacea symptoms. By reducing capillary dilation, RLT offers a non-irritating alternative to topical treatments that may trigger flare-ups. A 2020 study found that blue and red light treatments can be an effective, safe, and well-tolerated approach for rosacea patients.

Photoaging

A 2023 study reported noticeable reductions in visible signs of aging, with results lasting up to one month after stopping use of the red light device. The treatment works by stimulating dermal collagen while improving skin tone and reducing hyperpigmentation.

FAQ: Red Light Therapy in Dermatology

How does red light therapy work?

RLT uses specific wavelengths of visible red or near-infrared light to penetrate the skin. This light energy may stimulate mitochondrial activity in skin cells, enhancing ATP production, reducing oxidative stress, and promoting collagen synthesis and tissue repair.

Is red light therapy safe for all skin types?

Yes, RLT is generally well-tolerated across all Fitzpatrick skin types. It does not produce heat or cause DNA damage like UV light. However, treatment plans should be individualized based on skin condition, sensitivity, and concurrent therapies.

How many red light therapy sessions are typically needed?

Most protocols recommend 2–3 sessions per week over 8–12 weeks for initial improvement, followed by maintenance treatments as needed. The frequency and duration depend on the patient’s skin goals and the condition being addressed.

Can RLT replace other dermatologic treatments?

No. RLT is best used as a complementary therapy. It enhances the effects of existing dermatologic treatments such as topical retinoids, microneedling, or laser resurfacing, but is not a substitute for targeted pharmaceutical or procedural interventions.

Is red light therapy safe to use before a treatment?

Yes, when used properly, red light therapy may be safely applied prior to procedures to prime the skin by increasing circulation, oxygenation, and cellular activity. However, its use pre-procedure should be carefully timed and based on the type of treatment being performed. For ablative or aggressive interventions, RLT is typically introduced post-treatment to avoid overstimulation.

How long do the effects of RLT last?

The effects of RLT are cumulative and depend on consistent use. Short-term benefits such as reduced redness or inflammation may appear within hours to days, while structural improvements like collagen remodeling can take several weeks. Maintenance sessions are usually recommended to sustain results.

Is there an age limit for red light therapy?

There is no strict age limit. RLT can be used in both younger and older patients, provided there are no contraindications. In younger individuals, it’s often used for acne and skin inflammation. In older patients, it is commonly applied for photoaging, fine lines, and skin laxity. Pediatric use should be evaluated case-by-case and conducted under professional supervision.

What is the importance of wavelength and irradiance?

Wavelength and irradiance determine treatment efficacy. Wavelengths between 620–660 nm (red light) and 810–850 nm (near-infrared) are most studied for skin benefits. Irradiance determines the light’s intensity and influences treatment efficacy. Too low and the therapy is ineffective; too high and there’s a risk of overstimulation. Devices used in dermatology should be calibrated for both parameters to ensure therapeutic, safe exposure.

RLT: A Science-Backed Addition to Your Dermatology Toolkit

Red light therapy is more than a trend – it’s a versatile, well-researched modality that can enhance skin outcomes and elevate the patient experience. Dermatologists looking to expand their non-invasive offerings should consider the clinical benefits and business value of RLT. Whether it’s supporting recovery after procedures, treating inflammatory conditions, or offering anti-aging benefits, red light therapy is a low-barrier addition with high patient appeal.

By integrating red light therapy into your dermatology practice, you not only support better skin health but also signal your commitment to progressive, science-backed care.

The Benefits of Infrared Saunas to Help Improve Men’s Health

Past studies indicate that health and wellness are two topics that many men disregard. According to a 2023 men’s health survey conducted by the Cleveland Clinic, 44% of respondents said they don’t visit the doctor for an annual physical, while 49% admitted that they don’t have healthy diets. In addition, 83% of the men questioned by the Cleveland Clinic admitted experiencing stress during the past six months.

Does this sound familiar to you? If you are looking for natural and sustainable ways to improve your health as a man, there are plenty of ways to start building a wellness routine to help you lead a healthier lifestyle. One of those ways? Infrared sauna use. Read on to learn more about the benefits of infrared saunas for men, along with more tips on how to naturally improve your health.

Men’s Health Benefits from Infrared Saunas

Boost Muscle Recovery and Performance

Men who regularly engage in strength training, high-impact sports, or endurance exercise can benefit from faster muscle recovery. Soreness, tightness, and joint stiffness not only reduce performance but can also lead to injury if ignored.

How infrared saunas help: Infrared heat penetrates deep into soft tissue, increasing circulation and promoting cellular repair. A 2015 study found that infrared sauna bathing post-exercise showed positive results for the neuromuscular system to recover from maximal endurance performance. Improved blood flow brings oxygen and nutrients to fatigued muscles, helping flush out lactic acid and reduce inflammation. Regular sessions may also support joint health, increase mobility, and reduce the strain from intense physical activity.

Men’s health routine tip: Use your infrared sauna within an hour of workouts to maximize circulation. Consider pairing with red light therapy or PEMF (Pulsed Electromagnetic Field) therapy to further enhance cellular repair and tissue healing.

Ease Joint Pain and Support Mobility

Joint pain is one of the most common physical complaints among aging men, athletes, and those with physically demanding jobs.

How infrared saunas help: Infrared therapy increases circulation, reduces inflammation, and may help relieve pain without the side effects of medication. A 2009 study showed that patients with rheumatoid arthritis experienced less stiffness and pain after four weeks of infrared sauna therapy. This therapy can be especially helpful for men with old sports injuries, arthritis, or those simply feeling the effects of aging. Unlike cold therapy, which numbs the area, infrared heat helps repair it from the inside out.

Men’s health routine tip: Combine sauna use with stretching or foam rolling. You can also explore vibrational resonance therapy to gently stimulate the body’s natural healing frequencies and enhance mobility further.

Helps Reduce Stress

Modern men face stressors from work, relationships, and environmental pressures. Chronic stress can lead to mood disorders, fatigue, poor focus, and even hormone disruption.

How infrared saunas help: Infrared saunas for men can help reduce stress, which often leads to a better night’s sleep. The treatment has been found to lower cortisol, your body’s stress hormone. Lowering cortisol levels has many positive effects, including decreasing blood pressure, reducing inflammation, and regulating your body’s metabolism. Lower cortisol levels also help your body better regulate its sleep patterns, allowing you to rest uninterrupted.

Men’s health routine tip: For maximum benefits, schedule your sauna sessions at the end of your workday. Add calming music or breathwork, and consider combining with chromotherapy for an extra calming effect.

Improve Sleep Quality and Circadian Rhythm

Poor sleep is a growing concern for men of all ages, affecting everything from testosterone levels to mental focus and immunity.

How infrared saunas help: Saunas gently elevate your core temperature, and the subsequent cooldown mimics the natural decline in body temperature that signals your brain to release melatonin. This helps recalibrate circadian rhythm and prepare your body for rest. In a global survey of sauna users, 83.5% reported better sleep after regular infrared sauna use. Additional relaxation from endorphin release may also reduce nighttime anxiety or racing thoughts.

Men’s health routine tip: Try a 25-minute sauna session 1–2 hours before bedtime. Avoid screens afterward, and combine your sauna time with relaxing essential oils like chamomile or lavender. Magnesium or a sleep-supporting supplement may also help round out your routine.

Can Aid in Weight Loss

Men dealing with stubborn belly fat or slow metabolism may benefit from the passive calorie burn and metabolic support infrared saunas provide.

How an infrared sauna helps: Believe it or not, you may be able to lose weight by spending just 30 minutes in an infrared sauna. Studies have found that a short session in one may increase your metabolic rate. For instance, a study by Binghamton University in New York found that participants who used an infrared sauna for three 30-minute weekly sessions lost 4% of body fat in four months. The high heat in an infrared sauna also helps you shed water weight through sweat.

Men’s health routine tip: Don’t rely on saunas alone. Combine with strength training, a high-protein diet, and hydration. Infrared heat can also enhance detox pathways, helping your body shed metabolic waste and toxins that might otherwise burden fat loss efforts.

Can Reduce the Risk of Heart Disease

Heart disease remains the leading cause of death among men, making cardiovascular wellness a top priority. According to the U.S. Centers for Disease Control and Prevention (CDC), men are twice as likely to die of heart disease than women.

How an infrared sauna helps: Because an infrared sauna helps increase blood flow, improve circulation, and lower cholesterol and blood pressure, it’s a good tool to help improve men’s cardiovascular health, potentially reducing the risk of heart disease. One study found that frequent sauna use was associated with a reduction in fatal heart disease compared to once-weekly use.

Men’s health routine tip: Aim for 4–7 infrared sauna sessions per week at 120–140°F for 20–30 minutes. To deepen the relaxation effect, turn on color light therapy and try adding calming aromatherapy like lavender.

Can Help Strengthen the Brain

Cognitive decline is a growing concern for aging men, especially as the rates of dementia and Alzheimer’s disease continue to rise. Maintaining brain health isn’t just about memory, it also affects mood, focus, and quality of life.

How an infrared sauna helps: Studies have found that the use of infrared saunas can reduce the risk of dementia and Alzheimer’s disease in men. A 2017 Finnish study looked at the sauna use of 2,315 healthy men between the ages of 42 and 60 and found that those who used an infrared sauna two to three times per week had a 20% to 21% lower risk of dementia or Alzheimer’s. Those men who used the infrared sauna more often – between four and seven times a week – had an even lower risk, averaging around 65% to 66%.

Men’s health routine tip: To promote mental sharpness and memory, incorporate sauna sessions into your weekly routine, ideally 4+ times per week. For a sensory boost, consider pairing with peppermint or rosemary aromatherapy, both known to support focus and alertness.

Enhance Skin Health and Detoxification

Between shaving irritation, clogged pores, and aging, men’s skin can take a beating. Add environmental toxins and inflammatory foods, and detox support becomes even more essential.

How infrared saunas help: Unlike traditional saunas that heat the air, infrared saunas heat the body directly, inducing a deep, cleansing sweat that helps flush toxins. This sweat comes from deeper layers of tissue, resulting in more efficient detoxification. At the same time, increased circulation delivers oxygen and nutrients to the skin’s surface, promoting collagen production and a clearer complexion.

Men’s health routine tip: Exfoliate gently after sessions and hydrate with a mineral-rich moisturizer. For even better results, stack infrared with red light therapy to stimulate collagen and improve tone, or pair your session with halotherapy to help soothe skin conditions.

Ease Joint Pain and Support Mobility

Joint pain is one of the most common physical complaints among aging men, athletes, and those with physically demanding jobs.

This therapy can be especially helpful for men with old sports injuries, arthritis, or those simply feeling the effects of aging. Unlike cold therapy, which numbs the area, infrared heat helps repair it from the inside out.

Mobility routine tip: Combine sauna use with stretching or foam rolling. You can also explore vibrational resonance therapy to gently stimulate the body’s natural healing frequencies and enhance mobility further.

Additional Ways to Naturally Improve Men’s Health

While infrared saunas are an effective tool for improving men’s health, incorporating other natural methods can further enhance overall well-being. A holistic approach to health can address various aspects of physical, mental, and emotional well-being, making a significant difference in quality of life. Below are several effective strategies:

Regular Exercise

Regular exercise helps maintain a healthy weight, improves cardiovascular health, strengthens muscles and bones, and boosts mental health. Men should aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week, as recommended by the American Heart Association.

Healthy Diet

A balanced diet is crucial for maintaining good health. For men, this means incorporating a variety of foods rich in essential nutrients such as proteins, healthy fats, vitamins, and minerals. Foods like lean meats, fish, eggs, legumes, fruits, vegetables, nuts, and whole grains should be staples in the diet.

Adequate Sleep

Quality sleep is often overlooked but is vital for overall health. Adults typically need between 7 to 9 hours of sleep per night. Poor sleep can lead to numerous health issues, including cognitive decline, increased stress levels, weight gain, and a weakened immune system.

Stress Management

Stress can take a significant toll on men’s health, leading to conditions such as hypertension, heart disease, and mental health disorders like anxiety and depression. Finding effective ways to manage stress is crucial. Techniques such as mindfulness meditation, yoga, and deep-breathing exercises can help reduce stress levels.

Red Light Therapy

Red light therapy (RLT) benefits men’s health by helping increase testosterone levels, optimizing sleep, and enhancing muscle recovery. It can also help promote hair growth, improve cognitive function, mood, and heart function, and support joint health. It offers a non-invasive, natural way to boost overall well-being and vitality.

RLT devices come in many forms to fit your needs and lifestyle, including the Clearlight PERSONAL Red Light Therapy Tower for targeted support anywhere you need it, the Clearlight CORE Tower that can be installed in your infrared sauna to enhance the benefits of each, and the Clearlight FULL BODY Tower for revitalizing RLT for your whole body.

Limit Alcohol and Quit Smoking

Excessive alcohol consumption and smoking are significant risk factors for many health issues, including liver disease, cardiovascular diseases, and various forms of cancer. Limiting alcohol intake to moderate levels and quitting smoking can substantially reduce these risks and contribute to better overall health.

Hydration

Adequate hydration is essential for maintaining all bodily functions. Drinking enough water can improve digestion, aid in nutrient absorption, and maintain healthy skin. Men should aim for at least eight 8-ounce glasses of water a day, more if they are physically active or live in a hotter climate.

Regular Medical Check-ups

Preventative healthcare is crucial. Regular visits to a healthcare provider for screenings and check-ups can help detect potential health issues early on. Men should discuss their individual health needs with their doctors, including screenings for cholesterol levels, blood pressure, diabetes, and prostate health.

FAQ: Men and Infrared Saunas

Is there an age limit for using infrared saunas?

There’s no strict age limit, but infrared saunas are typically recommended for adults and older teens. Teenagers may benefit with adult supervision, especially when sessions are brief (10–15 minutes) and set at lower temperatures. For seniors, it’s best to consult with a healthcare provider before use, particularly if there are mobility, heart, or blood pressure concerns.

Are there any health risks or side effects of using an infrared sauna?

Infrared saunas are generally well-tolerated, but hydration is key. Potential side effects may include dizziness, overheating, or dehydration, especially in longer or hotter sessions. People with cardiovascular issues, low blood pressure, or certain medications should check with a healthcare provider before starting regular use. It’s also wise to avoid sauna use when ill or immediately after alcohol consumption.

How often should men use infrared saunas?

For most men, starting with 3–5 sessions per week lasting 20–40 minutes at 120–150°F is a solid routine. More frequent sessions (up to daily use) can be safe if your body responds well. Always listen to your body and stay hydrated before, during, and after each session.

Do saunas affect testosterone?

While infrared saunas won’t directly boost testosterone levels, they may support healthy hormone function indirectly. By improving sleep quality, reducing stress, and enhancing cardiovascular health, sauna use can help create internal conditions that promote balanced testosterone production.

Can men use saunas when trying to conceive?

Heat exposure from any source can temporarily lower sperm count or motility, particularly with frequent or prolonged sauna sessions. If you’re actively trying to conceive, consider using saunas less frequently, shortening session time, or taking a break during your fertility window. For individualized advice, consult your healthcare provider.

Boosting Men’s Overall Health and Wellness

Incorporating these natural strategies into daily life, along with the use of infrared saunas, can significantly enhance men’s health and wellness. From reducing toxins, relieving inflammation, and lowering blood pressure to minimizing pain, alleviating stress, and losing weight, the benefits of saunas for men can boost overall health and wellness across several dimensions.

Every day is an excellent opportunity to adopt these practices and commit to a healthier lifestyle. By making gradual, sustainable changes, men can improve their overall well-being and enjoy a higher quality of life.

Menopause Made Me Smell Like Waffles (and Other Fun Surprises)!

By: Melissa Van Riper, Consumer Product Manager at Clearlight®

As a 45-year-old woman working in the wellness industry, entering the perimenopause and menopause phases has allowed me to face some foreseen challenges as well as some delightful (ahem, absurd) surprise challenges. Throughout my ongoing journey, I have seen four different OB/GYNs and two endocrinologists. I’ve lost count of the amount of books I’ve read, podcasts I’ve listened to, and hours spent on social media hunting for answers, experiences, and unique options to make this hell a bit more palatable.

Every “expert” you ask has a different treatment plan, so getting a second opinion is nearly impossible, anyways. When presenting me with Hormone Replacement Therapy options, one doctor told me, “It depends how concerned you are about cancer.” Yeah, that’s a pretty high concern, my friend.

My (Surprising) Menopause Symptoms

I have experienced all of the typical menopause symptoms: weight gain, hot flashes, night sweats, hair loss, extreme fatigue, dehydration, sleep issues, joint and bone pain, and anxiety. But I’m also lucky enough to have some not-so-typical symptoms like ear numbness, teeth shifting and a change in body odor in which I now smell strangely like waffles. Last winter I didn’t need to wear a coat because I was so hot, and I can’t tell you how many public hot flashes I’ve had where I wish I had more layers to shed without risking public indecency.

Oh, and I forgot brain fog. Of course.

So, what do I (and millions of women like me at this stage in their life) do to deal with all of this?

Simple. Use humor as a coping mechanism, and about 104 other things. But let’s start with my top menopause relief picks, from one wellness expert willing to try anything, to you.

My Favorite Menopause Coping Tools

GLP1 for Weight Loss: I’m down 75 lbs. It’s the blood sugar regulation and inflammation reduction that have made all the difference for me. (I made zero changes in my diet, so I know this wasn’t food related)
Vitamin IVs for Dehydration: I’d get one every day if I could.
Physical Therapy: For all of the joint and bone pain. I swear I wake up with new pain every day. I like to keep my physical therapist on his toes.
EMDR Therapy: For all of the trauma that has magically surfaced.
Clearlight Sanctuary Sauna: For detoxification and me time. This infrared sauna helps with everything and it’s so pretty and gives me the time to unwind and relax.
Pulsetto: For nervous system regulation and anxiety, which I am using twice a day.
Lifepro Vibration Plate: To help improve balance, strengthen bones, improve circulation and prevent osteoporosis.
Clearlight PEMF Mat: For relaxation and pain, because it feels like such a luxury to lay on 25 lbs of heated amethyst in the mat.
Clearlight Red Light Therapy: For muscle recovery and skin rejuvenation. I use red light therapy every day without fail.
BrainTap for Sleep: (and about 1,000 pillows)
Meds: For hot flashes and night sweats.
Cryotherapy: Zaps my migraines away and drastically reduces inflammation.
Acupuncture: For everything else.
Connecting with Girlfriends: To commiserate and swap tips. Does anyone else crave female connection?

And the real MVP, my newest addition and the only man that I choose to spend time with – my emotional support rescue pug, Freddie Mercury! He has already improved the quality of my life and increased my daily step count.

Normalizing the Conversation About Menopause

Everyone I know who is in this stage of life, all say the same thing: “I didn’t know how bad it would be. Why does no one talk about it?” I felt the same way when I was a new mom and navigating all of those challenges that no one talks about like breastfeeding, PPD and hormone imbalances. But honestly, when I was younger would I have really listened about menopause? Probably not, it seemed like such a long time away.

In reality, the women before us just silently suffered through it. But since I’m living in the uncomfortable truth right now, I’m determined to at least share my findings, not gatekeep the solutions that work for me, and contribute to the collective conversation. I also recognize how incredibly fortunate and lucky I am to be in the wellness industry and exposed to so many amazing experts, products and research.

The Future of Female Health Conversations

How much better would we feel if we made menopause part of the overall female health conversation from day one? My daughter is a young teen, and as her hormones are ramping up (and mine are drastically crashing down), we are poetically on opposite sides of the same journey, which has added a new layer to our dynamic. In less modern times, we would have all been aware and present for the whole lifecycle of the female journey, but the reality of 2025 America is that we’re divided, inundated with information both wrong and right, and just desperate to figure out:

What is happening to me?
How can I feel better (or when does this end)?

Female health should encompass all phases of our life, including the reproductive cycle. The more this becomes common knowledge, the less alone, surprised, and isolated women and girls will feel. We should no longer suffer in silence and whisper apologizes for our bodies doing exactly what they were designed to do.

Supporting and learning from other women is a gift that we can pass down to the next generations, or at the very least, just share our suggestions on the internet for friendly strangers to come across and feel just a little bit better. And let’s not forget that our bodies do this all to create life! If that isn’t a freaking miracle then I don’t know what is. So if smelling like waffles is the cancellation prize, then I say just call me “Sweet Melissa!”

PS – I very much intend to write a follow up article in a few years entitled “104 things that I love about being in Menopause, a message from the other side”.

About Melissa Van Riper, Consumer Product Manager, Clearlight®

Bringing 15+ years of passion and experience steering product teams and large capital projects to strengthen company posture in competitive markets, Melissa joined Clearlight, the industry leader in infrared sauna and pioneer in innovative health and wellness solutions, in 2023.

As the Consumer Product Manager, Melissa researches, develops, improves and tests the company’s comprehensive line of entry-level wellness solutions to empower people to experience the power of aroma, salt, PEMF, infrared, and red light therapy. In her role, she collaborates with designers, engineers, sales, marketing and executive teams to take the product from concept to market.

Chronically ill for most of her life, Melissa is also an aspiring biohacker and has a deep-rooted passion for alternative wellness paths and innovative solutions that help people make their health a priority. Her work within Clearlight is a manifested dream come true.

Prior to joining Clearlight, Melissa worked with a start-up and several small businesses where she developed a number of new product lines, incorporating her passion and talent in fashion, design, dinnerware, eyewear, baby toys, clothing and accessories.

As an active community member, Melissa also volunteers with Toni’s Kitchen. Since January 2023, she’s managed their paid and volunteer drivers and maintained the non-profit’s relationship partnerships with local supermarkets like Trader Joe’s and Whole Foods who support Toni’s Kitchen through in-kind donations.

Melissa, who was born, raised and is currently based in New Jersey, enjoys crafting, BBQ, art installations, and pottery. She and her daughter are always working on a variety of art projects. Her travel goal is to visit all 50 states, stopping at all of the best BBQ joints and national parks in each.

8 Ways Infrared Saunas Benefit Women’s Health

An infrared sauna can be a powerful wellness tool designed to support women’s health. From hormonal harmony to skin clarity and menopause relief, incorporating infrared sauna sessions into your routine may provide natural, science-backed health benefits.

Read on to see how they work and why they’re especially helpful for modern women looking to update their health and wellness routines.

Why Women’s Health Deserves Special Attention

Women experience a dynamic range of physiological changes throughout life – from menstruation to menopause. Each stage introduces unique hormonal shifts that influence mood, metabolism, energy, skin health, and more. Yet, despite these ongoing transitions, women are often underserved or misdiagnosed in traditional healthcare models.

Prioritizing women’s health isn’t just about addressing symptoms, it’s about supporting the whole body through proactive, preventive wellness. Chronic stress, environmental toxins, and modern lifestyle demands can make it difficult for women to maintain hormonal balance and feel their best.

Women are also more likely than men to suffer from conditions like autoimmune diseases, anxiety, and osteoporosis, all of which are influenced by inflammation, hormone fluctuations, and metabolic function. For instance:

Autoimmune Diseases: Approximately 80% of individuals with autoimmune diseases are women, highlighting a significant gender disparity in these conditions.
Anxiety Disorders: In the past year, the prevalence of any anxiety disorder was higher for females (23.4%) than for males (14.3%).
Osteoporosis: Osteoporosis affects more women than men. Of the estimated 10 million Americans with osteoporosis, more than 8 million (or 80%) are women.

These statistics underscore the importance of tailored approaches to women’s health. Creating a dedicated wellness routine that supports women’s health is essential. Integrative therapies like infrared saunas offer a gentle, non-invasive way to restore balance, support detoxification, and promote relaxation.

Benefits of Infrared Saunas for Women’s Health

Ease Hormonal Imbalances and Support Mood

Hormonal health plays a crucial role in women’s overall well-being, affecting everything from energy levels to mood and metabolism. Conditions like PMS, perimenopause, and PCOS often come with symptoms related to hormonal shifts, including irritability, fatigue, and anxiety.

How infrared saunas help: Infrared heat promotes deep relaxation by encouraging the parasympathetic nervous system to engage. This helps reduce cortisol (your body’s primary stress hormone), which can throw off hormonal balance when chronically elevated. Regular sauna use also boosts endorphins and may increase serotonin production, which can positively impact mood.

Women’s health routine tip: Start with 2–3 infrared sessions per week, ideally in the evening. Combine sessions with calming modalities like aromatherapy or halotherapy to amplify the mood-enhancing benefits.

Support Detoxification and Liver Function

Daily life exposes us to endocrine disruptors, pollutants, and heavy metals that may burden the liver, a key organ in hormone regulation. Detoxifying these compounds supports hormonal health, energy levels, and clear skin.

How infrared saunas help: Unlike traditional saunas, infrared saunas heat the body directly, promoting a deeper sweat at lower temperatures. This sweat helps eliminate toxins like heavy metals and BPA through the skin, lightening the detox load on the liver.

Women’s health routine tip: Drink plenty of water before and after each session and consider adding PEMF therapy or vibrational resonance therapy for enhanced cellular detox support.

Ease Menopausal Symptoms and Hot Flashes

Menopause marks a significant hormonal transition in a woman’s life, often accompanied by disruptive menopause symptoms like hot flashes, night sweats, mood swings, and joint pain. These symptoms stem largely from fluctuations and eventual declines in estrogen levels, which impact everything from body temperature regulation to cardiovascular and bone health.

How infrared saunas help: Infrared heat may reduce the frequency and severity of hot flashes by gently warming the body and stabilizing the autonomic nervous system, which can become dysregulated during hormonal transitions. By encouraging blood flow and promoting relaxation, sauna use may also help relieve joint stiffness, muscle aches, weight gain, and general discomfort associated with menopause.

Women’s health routine tip: Women in perimenopause or menopause may benefit from sauna sessions three to four times per week. Pairing infrared sauna therapy with red light therapy or PEMF therapy may support skin health, collagen production, and hormone-regulating systems. Always listen to your body and keep sessions at a comfortable temperature, especially if you’re heat-sensitive.

Promote Deeper, More Restful Sleep

Sleep disturbances are incredibly common among women, whether related to hormonal fluctuations, stress, or the demands of modern life. Poor sleep can contribute to fatigue, brain fog, weight gain, and even worsen hormonal imbalances, creating a frustrating cycle that’s hard to break.

How infrared saunas help: The calming, full-body warmth of an infrared sauna encourages your body to shift into parasympathetic mode (the “rest and digest” state), which helps quiet the mind and prepare for sleep. Saunas can also help regulate body temperature, which plays a key role in melatonin production and circadian rhythm. The gentle drop in core temperature after a session mimics the natural temperature decline that signals to your body that it’s time to wind down for the night. In fact, in a global survey of over 400 sauna users, 83.5% of respondents said their sleep improved after sauna sessions

Women’s health routine tip: To improve sleep quality, try using your sauna in the early evening, about 1–2 hours before bedtime. Keep sessions relaxing and avoid stimulating activities afterward. Pair with aromatherapy – lavender and chamomile oils are particularly effective for sleep support – and follow up with a calming herbal tea or magnesium supplement to help your body fully relax.

Boost Skin Clarity and Reduce Cellulite Appearance

Clear, radiant skin is often a reflection of internal balance. For women, hormonal fluctuations, environmental stress, and inflammation can contribute to acne, dullness, and cellulite.

How infrared saunas help: Dermatology research shows that regular sauna bathing leads to a more stable skin barrier and greater skin hydration. Infrared heat increases circulation and boosts collagen production by gently raising the skin’s temperature. This process can support wound healing, reduce inflammation, and improve skin tone and elasticity. Infrared therapy also stimulates lymphatic drainage, which may reduce fluid retention and the appearance of cellulite.

Women’s health routine tip: Aim for 3 sessions per week and exfoliate or dry brush before entering the sauna to enhance detox benefits. Add essential oils like lavender or tea tree to your routine for extra antimicrobial and calming effects.

Support Weight Management and Metabolic Health

Metabolism naturally shifts throughout a woman’s life, especially during hormonal shifts like menstrual cycles or menopause. Supporting metabolism is key to energy, hormone function, and healthy body composition.

How infrared saunas help: By raising your core temperature, infrared saunas can modestly increase heart rate and metabolic rate, mimicking the effects of moderate exercise. While they’re not a replacement for workouts, they can support calorie burning and enhance post-workout recovery.

Women’s health routine tip: Use the sauna after a workout to accelerate recovery and circulation. Hydrate with electrolyte-rich beverages and consider adding light stretching or vibrational therapy during sessions.

Relieve Joint and Muscle Pain, Enhance Mobility

Chronic joint pain, autoimmune flare-ups, and tension from long hours at a desk are common for women of all ages. Over time, discomfort may limit activity levels and reduce quality of life.

How infrared saunas help: Infrared heat penetrates up to 1.5 inches into the skin, targeting deep tissues and promoting blood flow. This eases inflammation in joints and muscles, which may reduce stiffness and enhance mobility. For example, a study on fibromyalgia (a chronic pain condition disproportionately affecting women) found that a 12-week therapy combining daily infrared sauna sessions with underwater exercise led to pain reductions of 31% to 77% in female patients.

Women’s health routine tip: Morning sauna sessions can help loosen joints and prepare you for the day. Combine with gentle yoga or foam rolling for added mobility benefits.

May Provide Migraine and Headache Relief

For women, hormonal changes often trigger migraines, especially around menstruation or menopause. Stress, poor sleep, toxin buildup, and tension can worsen symptoms.

How infrared saunas help: Heat therapy may also help those who deal with headaches or migraines. Tension-type headaches, which often stem from muscle tension and stress, respond particularly well to sauna use. By promoting circulation and reducing muscle tension, infrared heat may help prevent or reduce the intensity of tension headaches and migraines. The relaxation benefits also lower stress and may prevent some hormone-triggered headaches.

Women’s health routine tip: Use the sauna proactively during times of high stress or known hormonal fluctuation. Try combining sessions with aromatherapy (peppermint or eucalyptus oil may help) and deep breathing practices.

How to Incorporate Infrared Saunas into Your Wellness Routine

To get the most out of infrared sauna therapy, aim for two to three sessions per week, gradually working up to 20–30 minutes per session as your body adapts. It’s important to stay well-hydrated before, during, and after your session. Consider following up with a mineral-rich smoothie or herbal tea to replenish electrolytes.

You can enhance your experience by combining sauna time with complementary wellness therapies such as aromatherapy for relaxation, halotherapy to support respiratory health, PEMF therapy for cellular recovery, red light therapy to promote faster healing and collagen production, chromotherapy to influence mood and energy, or vibrational resonance therapy (VRT) to promote promote relaxation.

Try scheduling your sessions around your daily rhythm – morning sessions can help boost energy and circulation, while evening sessions are ideal for stress relief and winding down before bed.

Natural Tips to Support Women’s Health

Alongside infrared sauna therapy, these daily habits support hormonal balance, detoxification, and overall vitality:

Eat an anti-inflammatory diet rich in greens, omega-3s, and fiber
Prioritize quality sleep (7–9 hours)
Practice mindful movement—yoga, walking, and strength training
Use adaptogens like ashwagandha or maca (consult your practitioner)
Minimize endocrine disruptors by choosing natural skincare and avoiding plastics

FAQ: Women and Infrared Saunas

Is there an age limit for using infrared saunas?

There’s no hard age limit, but infrared saunas are generally recommended for adults. Teenagers may benefit under adult supervision, provided they are healthy and sessions are kept short and low in temperature. Seniors should consult their doctor, especially if they have cardiovascular or mobility concerns, to determine if sauna use is appropriate for them.

Can you use an infrared sauna during menstruation?

Yes, many women find infrared sauna sessions comforting during their period, especially for easing cramps and promoting relaxation. However, some may feel more heat-sensitive during menstruation. If you choose to use a sauna at this time, consider shorter sessions (15–20 minutes) and drink plenty of water to stay hydrated.

Can you use an infrared sauna while pregnant?

No, infrared sauna use is not recommended during pregnancy. Elevated core body temperature in the first trimester has been associated with increased risk of neural tube defects, and sauna heat may strain circulation or trigger dizziness. If you’re pregnant or trying to conceive, consult your OB-GYN before beginning any heat-based therapy.

Can I use an infrared sauna while breastfeeding?

Yes, you can generally use an infrared sauna while breastfeeding, and it can even provide comfort for conditions like mastitis, but it’s best to proceed with caution. Overheating and dehydration may temporarily reduce milk supply, and some experts advise waiting until the early postpartum period has passed. If you’re cleared by your doctor, keep sessions short (10–15 minutes), stay well-hydrated, and avoid high temperatures. Always consult your OB-GYN or lactation specialist for personalized guidance.

Are there any health risks or side effects of using an infrared sauna?

Infrared saunas are generally safe for healthy adults when used as directed. However, potential risks include:

Dehydration, especially if you’re not hydrating before and after
Dizziness or lightheadedness, typically from low blood pressure or overexposure
Skin sensitivity for those with certain dermatological conditions

People with heart conditions, low blood pressure, or those taking medications that impair sweating or temperature regulation should consult a medical professional before use.

How often should women use infrared saunas?

For general wellness, 2–4 sessions per week is typical. Beginners should start with shorter sessions (15–20 minutes) at lower temperatures (110–125°F) and gradually increase based on comfort and tolerance.

Using an Infrared Sauna to Boost Women’s Health

Infrared saunas offer a supportive, accessible way to manage the complexities of women’s health. From hormone balance and clear skin to reduced pain and improved mood, they provide a holistic complement to a healthy lifestyle.

By integrating regular sauna sessions with smart daily habits and complementary therapies, you can craft a self-care routine that feels nourishing, empowering, and truly your own.

Improving Post-Op Recovery with Red Light Therapy Healing

Written By: Dr. Raleigh Duncan

Pretty much everyone agrees that true beauty comes primarily from healthy eating, exercise, proper rest and a good attitude – or good genes! Science can also help us get the desired look we all want as well. There are chemical peels, laser resurfacing and microneedling to round out a more beautiful you. If more help is needed you can go all in with liposuction, breast augmentation (or reduction) with or without a tummy tuck. Much has been written about what it’s like to go through these procedures, but less is known about what happens the next day to care for yourself in the recovery phase that arrives after the procedure is over. How can you help your tissue heal, reduce the inevitable inflammation, and keep any pain at bay.

Red light therapy and infrared saunas have been at the forefront of the growing health and wellness radar for some time now, but recently interest has skyrocketed for one main reason: they really work. Read on to learn how they can help us to recover and heal after we leave the skin care professional or doctor’s office. And how after recovering, they are useful in eliminating stress, losing weight, detoxifying and facing the inevitable challenges of living and aging in our modern world.

Why Red Light Works for Post-Op Care

There are two main types of red light available today: stand-alone red lights that look like towers of different heights and typically have fans to keep the high output LEDs cool, and wearable red lights on pads that conform to the body. Wearables like these, including red light face masks, should not be used as the skin will be too sensitive to have direct contact with a mask or anything else and may aggravate the situation rather than help. Once you settle on a standalone red light, try to use it every day as described above and follow your practitioner’s advice and the manufacturer’s instructions for operation and use, including red light distance from the affected area.

The science behind the red lights evolved out of the NASA space program to heal wounds and grow plants in space. Red light therapy (RLT) is normally comprised of a combination LEDs emitting 660nm (nanometers) which is deep red, and 880 nm which is near infrared or NIR. Red Light Therapy has been extremely well researched with over 1,000 peer reviewed articles and over 4,500 articles on red lights and healing the body.

Red light works to repair the cells of our body with a process called photobiomodulation. Red light puts energy into the mitochondria of our cells in the form of ATP much in the same way that Vitamin D is synthesized in our body from sunlight. Photobiomodulation is a very effective way to heal our bodies and is one of the core tools of anti-aging.

Laser resurfacing and microneedling will have a faster recovery overall, and will benefit greatly from red light and infrared sauna usage. Surgeries such as breast reduction, liposuction and tummy tucks will also benefit in the same ways. For skin procedures, use the recovery plan listed below. Wait until any tenderness and heat have abated in the soft tissue, usually in a few days, before using red light and later the infrared sauna. Caution and consultation with your provider should always be followed for best results.

Using Red Light Healing for Post-Procedure Skincare

Post-Procedure: Day 1

After you get your chemical peel, your skin will be tender, swollen and maybe a little painful. Your skin might even be a little warm. This is the acute phase of inflammation. The deeper the peel, the more time and care that must be taken to recover. Always follow the instructions of your practitioner, usually given as a handout. Best practices advise that rinsing with cold water can help soothe but be careful not to pick. Use a gentle no-scent moisturizer to keep your skin hydrated and use a natural broad-spectrum 30+sunscreen and stay out of direct sunlight.

Inflammation should ease as healing progresses in a few days. During this phase white blood cells such as neutrophils and monocytes will be the first on the scene to remove damaged tissue and guard against infection.

Post-Procedure: Day 3

After three days or so you can start to use red light therapy, which will accelerate your recovery and healing. Red light will boost new cell production and collagen, reduce inflammation and pain while releasing endorphins. It is rare, but if you have any reactions, discontinue immediately and let your skin calm down. Wait a day or two before resuming the red light. Consulting your practitioner may be useful at this point as well.

Start with sessions of five minutes four times a day and continue up to four times a day for a week to ten days. This will accelerate your healing as the red light will help to increase collagen production and repair any tissue to reduce any scar production. Swelling and inflammation will be reduced over time.

Post-Procedure: 1-2 Weeks Later

The next phase of healing, after one or two weeks from any of the mentioned procedures, is to start using an infrared sauna on a regular basis. Start with sessions of 20 minutes once a day and continue at least four times a week for maximum healing benefits. Making daily infrared sauna sessions a part of your post-recovery and ongoing routine will literally change your life for the better. This will accelerate your healing as the red light will help increase collagen production and repair any tissue to reduce any scar production. Swelling and inflammation will be reduced over time. This phase of healing post procedure will support your tissue and skin, reducing scarring.

11 Benefits of Ongoing Infrared Sauna Use

Regular infrared sauna usage will increase your ability to heal and optimize your overall health. The infrared sauna heats deeply into your core while increasing your blood and lymph flow feeding and oxygenating your cells while waste and toxins are removed. Infrared saunas are a more comfortable alternative to the regular “box of rocks” steam sauna.

Infrared saunas work by heating the body instead of the air with infrared panels placed all around you in the sauna. Infrared panels are very effective at heating the body while the surrounding air will stay comfortable to breathe. Infrared saunas also take less time to heat up, use less energy and can be placed in any room and set-up within an hour or so, depending on the model. Many operate on 110-volt standard current and require no special wiring.

General health benefits reported from using infrared saunas include:

Immunity Boost
Better Sleep
Softer Skin
Weight Loss
Pain Reduction
Increased Flexibility
Reduced Inflammation
Heart Health
Detoxification
Boost Metabolism
Reduced Stress

Because we’re all unique humans, we react differently to heat. So, always pay attention to what your body is telling you before adding the sauna to your post-procedure recovery phase. As long as your body is not showing any adverse signs, it is perfectly safe to use your sauna on a daily basis. For best results, there are several studies that support the following on usage, which we here at Clearlight also recommend, which is that you can use your infrared at least four times a week for 20 minutes. You can even use it every day, as long as you’re hydrated and feeling good before, during and after you do a session.

We always recommend a discussion with your primary care physician before embarking on any new healing modality. Our infrared saunas are designed to be safe, but it is important that anyone using a sauna take a few steps to make sure their experience is comfortable and puts them in the best position to elevate their health. It’s important to stay hydrated, consider any pre-existing conditions and talk to your physician before using the sauna, and stay in tune with your body.

There are many franchise shops and spas open now where you can use an infrared sauna with a membership or on an hourly basis. You might even consider purchasing an infrared sauna for your home to eliminate the commute and be closer to your shower.

Improving Healing with Heat and Light

Healing is happening constantly in our bodies. We can help this process by adding light, heat and wavelengths of infrared to accelerate that healing. Our bodies emit infrared wavelengths constantly, so sitting in an infrared sauna feels natural and comforting. Simple tools like these can help us recover faster so we can live our lives to the fullest.

Biohacking for Beginners: A Biohacker Guide

Biohacking is the practice of using science, data, and lifestyle adjustments to optimize your health and performance. It involves tracking key health markers, experimenting with habits, and using evidence-based interventions to enhance physical and mental well-being. For beginners, biohacking can seem overwhelming because there are so many different techniques to try. However, the key is to start small, track your progress, and fine-tune your approach based on what works best for you. By taking a structured and intentional approach, you can improve sleep, energy levels, focus, and overall health without drastic lifestyle changes.

This biohacking guide for beginners will take you through the essential steps of becoming a biohacker, from tracking your baseline metrics to incorporating emerging therapies.

Biohacking FAQs

Is Biohacking Safe?

Most beginner biohacks, such as improving sleep, optimizing diet, and managing stress, are completely safe. However, more advanced interventions, such as extreme fasting or unregulated supplements, should be approached with caution. Always do your research and consult a doctor before trying new biohacking techniques.

How Do I Know Which Biohacks Work for Me?

The key to successful biohacking is tracking your results. Use wearable devices, journals, or apps to monitor changes in energy levels, sleep, digestion, and mental clarity. If a particular biohack doesn’t produce noticeable benefits after a few weeks, it may not be the right fit for you.

Do I Need Expensive Gadgets to Biohack?

Not at all. Many effective biohacks, such as intermittent fasting, meditation, and optimizing sleep, require no special equipment. While wearables and devices can provide valuable insights to track progress, they are not essential for getting started.

How Long Does it Take to See Results?

This depends on the biohack and your individual response. Sleep improvements and energy boosts from diet changes can often be noticed within days, while long-term benefits like improved cognitive function or metabolic flexibility may take weeks or months.

What’s the Best Way to Stay Consistent?

Start small and build habits gradually. Trying to change too much at once can lead to burnout. Instead, focus on making one or two changes at a time that fit easily into your daily routine, and track their impact before adding more biohacks to your routine.

How to Start Biohacking

Step 1: Track Your Baseline Metrics

Before you start implementing any changes, you need to understand your current health status. This will help you measure progress and determine which biohacking techniques are actually working for you. If you’re serious about biohacking, consider consulting a nutritionist, sleep specialist, or health coach. They can help interpret your data and design a personalized biohacking strategy to avoid common pitfalls and maximize results.

How to Track Your Sleep Patterns

Sleep is one of the most crucial aspects of biohacking, as it impacts cognitive function, metabolism, and overall well-being. To optimize sleep, you first need to track its quality. Keep a sleep journal where you note your bedtime, wake-up time, and how rested you feel each morning. If you want more precise data, consider using sleep-tracking apps or wearable devices that monitor sleep cycles and disturbances.

Understanding Your Diet and Digestion

Your diet plays a major role in your energy levels, mental clarity, and overall health. Instead of following generic diet plans, start by tracking what you eat and observing how different foods affect you. Take note of how you feel after meals – do you experience bloating, fatigue, or brain fog? Keeping a food journal can help identify patterns and sensitivities, allowing you to make dietary adjustments tailored to your body’s needs.

Measuring Your Energy and Activity Levels

Your energy levels fluctuate throughout the day based on diet, sleep, stress, and movement. Track your daily energy levels on a scale of 1-10 and see what patterns emerge. Additionally, monitor your physical activity to assess whether your workouts are supporting or depleting your energy. If possible, track your heart rate variability (HRV) to gain deeper insights into stress and recovery.

Step 2: Make Small, Strategic Changes

Biohacking isn’t about making drastic changes overnight. Instead, the most successful biohackers take a slow and intentional approach, incorporating small but effective tweaks into their daily routines. The best way to determine what works for you is to introduce one change at a time and monitor its effects. By doing so, you can identify which biohacks provide real benefits and avoid overwhelming yourself with too many adjustments at once.

Using Infrared Sauna Therapy for Physical and Mental Health

Infrared saunas are another beginner-friendly biohack that offers significant benefits for both physical and mental health. Regular sessions can help reduce inflammation, promote detoxification, assist with muscle recovery, support mental health by lowering cortisol levels, and improve sleep quality by relaxing the nervous system. Whether you’re optimizing for performance, longevity, or relaxation, incorporating infrared sauna therapy can elevate your biohacking routine and overall well-being.

Introducing Intermittent Fasting

One of the easiest and most effective biohacks to start with is intermittent fasting (IF). Instead of focusing on what to eat, IF focuses on when to eat. A simple way to start is with a 12-hour overnight fast. Once comfortable, you can extend this to the popular 16:8 method, which involves fasting for 16 hours and eating within an 8-hour window. Fasting can help regulate blood sugar levels, improve focus, and support weight management. However, it’s essential to listen to your body – if you feel fatigued or overly hungry, adjust your fasting window accordingly.

Incorporating Meditation and Breathwork

Stress management is a crucial component of biohacking, and one of the most effective tools is meditation. Just 10-15 minutes of mindfulness meditation per day can significantly reduce stress, improve focus, and boost overall mental clarity. Breathwork exercises, such as box breathing (inhaling for four seconds, holding for four seconds, exhaling for four seconds, and holding for four seconds), can help activate the parasympathetic nervous system, reducing stress and promoting relaxation.

Step 3: Experiment with Biohacking Treatments and Therapies

Once you’ve established a strong foundation with sleep, nutrition, and stress management, you can explore more advanced biohacks. While many of these emerging biohacks are backed by scientific research, their effectiveness can vary from person to person. It’s always best to consult with your doctor and specialists to tailor these therapies to your specific needs.

Red Light Therapy for Cellular Optimization

Red light therapy has gained traction among biohackers for its ability to reduce inflammation, improve skin health, and enhance muscle recovery. This therapy works by exposing the body to specific wavelengths of red and near-infrared light, which penetrate deep into the skin and stimulate cellular repair. Many athletes and wellness enthusiasts use red light therapy to speed up post-exercise recovery and improve mitochondrial function, which plays a key role in energy production.

Regular use of red light therapy can also help improve skin elasticity, reduce wrinkles, and promote wound healing. Some studies suggest that it may even have benefits for mental health by boosting serotonin levels and reducing symptoms of depression.

Aromatherapy and Halotherapy for Relaxation and Respiratory Health

Aromatherapy utilizes essential oils to influence mood, reduce stress, and enhance relaxation. Certain scents, such as lavender and chamomile, can help calm the nervous system and improve sleep, while peppermint and eucalyptus may enhance mental clarity and respiratory function.

Halotherapy, or salt therapy, involves inhaling micro-particles of salt in a controlled environment, such as a salt room or salt cave. This practice is believed to improve respiratory health by clearing the lungs and reducing inflammation in the airways. Halotherapy has been used to support those with asthma, allergies, and chronic respiratory conditions, as well as athletes looking to enhance lung capacity.

Contrast Therapy for Circulation and Recovery

Contrast therapy, also known as hot-cold therapy, involves alternating between heat and cold exposure to stimulate circulation, improve recovery, and reduce inflammation. This technique is widely used by athletes and biohackers to enhance resilience and speed up muscle repair.

A common form of contrast therapy includes alternating between cold showers or ice baths and infrared sauna sessions. The sudden shift between extreme temperatures causes blood vessels to constrict and dilate, improving circulation and flushing out metabolic waste from tissues.

Benefits of Contrast Therapy:

Reduces muscle soreness and accelerates recovery after workouts
Improves immune function by increasing white blood cell activity
Enhances cardiovascular health by strengthening blood vessel elasticity
Supports mental resilience by activating the autonomic nervous system
For beginners, starting with a simple hot-to-cold shower routine (such as ending a warm shower with 30 seconds of cold water) can introduce the benefits of contrast therapy without the need for extreme conditions.

Nootropics for Cognitive Enhancement

Nootropics, often referred to as “smart drugs” or cognitive enhancers, are substances that improve brain function, focus, memory, and mental clarity. These compounds can be natural or synthetic, with some of the most common nootropics including caffeine, L-theanine, and adaptogenic herbs like Rhodiola Rosea and Ashwagandha.

Popular Nootropics for Beginners:

Caffeine + L-Theanine: A well-known combination that enhances focus while reducing jitteriness.
Lion’s Mane Mushroom: A natural nootropic known for its neuroprotective properties and potential to enhance memory and cognitive function.
Bacopa Monnieri: A traditional herb used to improve memory retention and cognitive performance.
Rhodiola Rosea: An adaptogen that helps reduce mental fatigue and improve stress resilience.

More advanced biohackers may explore synthetic nootropics like racetams, modafinil, or peptides, but these should only be used with proper research and professional guidance.

Supplements for Optimal Health and Longevity

Diet alone may not provide all the nutrients necessary for peak performance, which is why many biohackers turn to supplementation to fill gaps and enhance specific aspects of health. Some of the most commonly used biohacking supplements include:

Magnesium: Supports muscle relaxation, reduces stress, and improves sleep quality.
Omega-3 Fatty Acids: Promotes brain function, reduces inflammation, and supports heart health.
Vitamin D: Essential for immune function, hormone balance, and bone health, especially for those who get limited sun exposure.
Collagen: Helps maintain skin elasticity, joint health, and overall recovery.
Probiotics: Supports gut health and digestion, which is crucial for overall well-being.

When incorporating supplements, it’s important to test and track results, as individual responses may vary. Biohackers often use blood tests and biomarker tracking to optimize their supplement intake.

Pulsed Electromagnetic Field (PEMF) Therapy for Cellular Recovery

PEMF therapy involves using low-frequency electromagnetic waves to stimulate cellular repair and enhance circulation. This therapy has been studied for its potential to improve recovery from injuries, reduce inflammation, and support energy production at the cellular level.

Some biohackers use PEMF therapy to improve sleep quality and recovery from strenuous workouts, while others explore its potential benefits for chronic pain management. Though it’s not as widely available as other therapies, PEMF mats and devices can be used at home for regular sessions.

Step 4: Monitor and Optimize Your Progress

Biohacking is a continuous process of testing, tracking, and refining. As you experiment with different techniques, it’s essential to monitor your results and adjust your approach accordingly.

Utilizing Data-Driven Tools

One of the most powerful aspects of biohacking is the ability to collect real-time data on your body’s performance. Wearable devices, mobile apps, and biometric sensors have made it easier than ever to track key health metrics, providing insights into your sleep, movement, stress levels, and overall recovery.

Types of Data to Track:

Sleep Quality: Smartwatches and sleep trackers can monitor sleep duration, REM and deep sleep cycles, and disturbances throughout the night.
Heart Rate Variability (HRV): HRV measures the variation in time between heartbeats and is a strong indicator of stress resilience and recovery. A low HRV suggests higher stress levels, while a higher HRV generally indicates good recovery and autonomic balance.
Blood Glucose and Ketone Levels: Continuous glucose monitors (CGMs) can help optimize diet by showing how different foods impact blood sugar levels.
Activity and Recovery Metrics: Fitness trackers measure daily step count, caloric expenditure, and exercise performance. Some even track recovery, indicating whether your body is ready for high-intensity training or if it needs more rest.

Keeping a Biohacking Journal

While technology offers sophisticated tracking tools, keeping a personal biohacking journal can provide additional insights that data alone may not capture. Writing down your experiences, challenges, and observations can help you identify trends that might go unnoticed in raw numbers. Journaling your results can help uncover patterns that numbers alone might miss, create a feedback loop to look back at what has worked or hasn’t worked over weeks or months, and encourage mindfulness that makes you more aware of how your habits affect your body and mind.

Reassessing Your Biohacking Goals

As you progress on your biohacking journey, your goals will likely evolve. The interventions that once made a significant impact may no longer provide the same benefits, or new areas of focus may emerge. Regular reassessment helps ensure that you’re always moving forward in alignment with your health objectives, and allows you to set new milestones and avoid biohacking burnout.

Step 5: Build a Sustainable Routine

The best biohacking strategies are the ones that fit seamlessly into your daily life. To ensure long-term success, focus on creating a routine that is both effective and sustainable.

Start Small and Stay Consistent

One of the biggest mistakes beginners make is trying to overhaul their entire lifestyle overnight. This can lead to frustration, burnout, and inconsistency. Instead of attempting multiple changes at once, focus on implementing one or two small, high-impact biohacks at a time. Sustainability comes from gradual improvements that become part of your lifestyle rather than short-term experiments.

Stay Flexible and Adaptable

Biohacking isn’t about perfection. Life happens, and flexibility is key. Biohacking is not about rigid adherence to routines – it’s about optimization. You might need more recovery during stressful periods, adjust your fasting window if your energy levels dip, or change your supplementation protocol based on new bloodwork results. If a certain strategy stops working, don’t be afraid to adjust and experiment with new approaches.

Engage with the Biohacking Community

Biohacking can sometimes feel like a solo journey, but connecting with like-minded individuals can accelerate your progress and provide valuable insights. Engaging in biohacking communities gives you access to shared knowledge, expert insights, and ongoing motivation. Being part of discussions, attending workshops, and learning from others can help you refine your biohacking approach.

Starting Your Biohacking Journey

Biohacking is a lifelong journey of self-discovery and optimization. By tracking your baseline metrics, implementing small but effective lifestyle changes, and experimenting with emerging therapies, you can take control of your health and performance in ways that are personalized to your unique biology. Whether your goal is to improve sleep, increase energy, enhance cognitive function, or build resilience, biohacking offers a data-driven, intentional approach to achieving peak well-being.

The key to successful biohacking is consistency and adaptability. Rather than chasing every new trend, focus on building sustainable habits that integrate seamlessly into your daily routine. Keep track of your progress, listen to your body, and adjust your strategies as needed. Remember, biohacking isn’t just about longevity or peak performance; it’s about enhancing your quality of life. By taking small steps today, you can create a healthier, more energized, and optimized future.