02 Jun Infrared Sauna During Your Period: Benefits, Tips & What to Expect
Introduction
Infrared Sauna During Your Period
Your menstrual cycle is one of the most powerful rhythms your body follows and the way you take care of yourself during it matters. At sweatspa, one of our most frequently asked questions is: is it safe to use the infrared sauna when I’m on my period?
The answer, for most women, is a confident yes. Not only is it safe — it can be one of the most therapeutic things you do for yourself all month.
Why infrared heat is different
Unlike a traditional steam sauna that heats the air around you, infrared saunas use light waves that penetrate 4–5cm beneath the skin’s surface. This means your muscles, tissues, and joints absorb the heat directly — making it especially effective for the kind of deep, aching discomfort that comes with menstruation.
What the research actually says
The science here is catching up fast. A landmark 2026 systematic review published in Frontiers in Medicine — which analysed 57 randomised controlled trials involving over 5,000 participants — found that heat therapy significantly reduces prostaglandin-driven menstrual pain by increasing pelvic blood flow, easing muscle cramps, and reducing ischemia in the uterine lining. Infrared saunas achieve exactly this, but across your entire body simultaneously.
A large 2024 survey of over 9,000 women found that heat therapy was the single most popular non-pharmaceutical method for managing period pain, used by 61.5% of respondents — more than massage, herbal teas, or any other intervention.
On the mental health side, a 2025 study published in Psychiatric Research found that infrared sauna sessions reduced depression symptoms in 11 out of 12 participants — a significant finding given how many women experience low mood, anxiety, and irritability in the days before and during their period.
A 2023 study in Menopause Journal also linked infrared sauna use to reduced hormonal symptoms through endorphin stimulation and hormonal regulation. And separate 2023 research found that sauna sessions significantly increased theta and alpha brainwaves — neural signatures associated with deep relaxation and emotional calm — helping explain why so many women report feeling noticeably better after a session, even on difficult cycle days.
The benefits
Why infrared heat works so well during menstruation
Things to know
A few important considerations
Heat increases blood circulation — which may temporarily increase flow for some people, especially in the first two days. This is normal and not harmful, but it’s worth knowing. Keep sessions shorter and stay extra hydrated during heavy days.
If you have endometriosis, fibroids, PCOS, or experience unusually heavy periods, we recommend checking with your healthcare provider before booking.
At sweatspa, we warmly welcome you at any point in your cycle and while infrared sauna therapy is perfectly safe during menstruation, we kindly recommend scheduling your visit after your heavier flow days have passed. This is simply to ensure the most comfortable and hygienic experience for yourself and fellow guests. Your well-being, in every sense, is always our priority.
The bottom line
Your period week doesn’t have to mean powering through discomfort. Infrared sauna therapy offers a drug-free, deeply restorative option for managing the physical and emotional toll of menstruation — and the research is increasingly backing what many women already feel intuitively.
About infrared sauna therapy at sweatspa
Not all saunas work the same way — and understanding the difference helps you get more out of every session.
At sweatspa, we use Full Spectrum Infrared Therapy, which means your body benefits from three distinct wavelengths working together.
Near infrared (NIR) is the shortest wavelength, absorbed just beneath the skin’s surface. It promotes cell regeneration, wound healing, skin revitalisation, and helps mitigate inflammation. For women dealing with period-related skin flare-ups or fatigue, this is a welcome bonus.
Mid infrared (MIR) sits in the middle range and is particularly effective for chronic pain relief and improving circulation; making it highly relevant for the deep, aching cramps and lower back pain that often accompany menstruation.
Far infrared (FIR) operates at the longest wavelength and is best suited for cardiovascular conditioning, detoxification, and deep sweating. Sauna enhances the body’s natural detoxification process, supporting the liver in processing hormones; particularly during high-oestrogen phases like the days leading up to your period.
Together, these three wavelengths create a therapeutic environment that goes far beyond what a traditional steam sauna can offer. It’s no surprise that infrared sauna usage surged by 40% in 2024 and continues to grow as more people recognise that this isn’t just about sweating it out, but about embracing a comprehensive approach to self-care.
Our sessions are set at a comfortable temperature that allows you to ease in gently especially important during the more sensitive days of your cycle — while still delivering the full physiological benefits your body needs.