Infrared Sauna Benefits: Why Londoners Are Turning Up the Heat This Autumn
The main infrared sauna benefits people notice are deep, comfortable warmth, easier relaxation and a calmer mind, all at a gentler air temperature than a traditional sauna. As London's evenings get darker and colder, heat has become the city's favourite way to unwind: Time Out reports that sitting in an urban sauna in London was named one of the best travel experiences of 2026.
If you have never tried infrared heat, or you are not sure how it differs from the classic sauna and steam room, this guide explains what to expect, how to use it well and how to build it into a relaxing spa visit near Tower Bridge.
What Is an Infrared Sauna?
An infrared sauna warms your body directly with infrared light rather than heating the air around you. A traditional Finnish sauna usually runs at around 80 to 100°C, while an infrared cabin typically sits at a much milder 45 to 60°C. You still feel a deep, soaking warmth and you still sweat, but the air feels softer and easier to breathe.
That lower air temperature is why many first-timers and people who find classic saunas too intense prefer infrared.
Infrared Sauna Benefits You Can Actually Feel
Wellness claims about saunas are often exaggerated, so here is an honest list of what most people report after a session:
Deep relaxation: steady warmth encourages you to slow down, breathe more slowly and switch off from screens.
Looser-feeling muscles: warmth helps stiff shoulders and legs feel more comfortable, which is why many people pair heat with a massage.
Feeling warm right through: on a cold, damp London day, infrared heat feels like it reaches your bones.
Better wind-down in the evening: many guests say they feel pleasantly sleepy after an afternoon or evening session.
A mental reset: 20 quiet minutes with no phone is a rare thing, and it is a big part of the appeal.
Some brands promise weight loss or detox from sweating. We do not make those claims: any weight lost in a sauna is water, which you should replace by drinking afterwards.
Infrared Sauna vs Traditional Sauna vs Steam Room
Infrared sauna: gentle air temperature, deep body warmth, dry heat. Best for beginners and longer, calmer sessions.
Traditional sauna: very hot, dry air. Best for short, intense rounds if you enjoy strong heat.
Steam room: lower temperature but close to 100% humidity. Best if you love moist air and a sense of an open, clear chest.
You do not have to choose. Spa packages with three hours of spa access let you try the heated pool, sauna, steam room, infrared sauna and jacuzzi in one visit and see which you enjoy most.
How to Use an Infrared Sauna: A Simple Routine
Arrive hydrated. Drink a glass of water before you start; the NHS explains how much fluid most adults need in its guide to water, drinks and hydration.
Start short. Begin with 10 to 15 minutes and build up to 20 to 30 minutes over future visits.
Cool down between rounds. Take a cool shower or a few minutes' rest outside the cabin.
Repeat once or twice. Two or three rounds are plenty for most people.
Finish with warmth or water. A gentle swim or a few minutes in the jacuzzi rounds things off nicely.
Rehydrate. Drink water afterwards and have a light snack if you feel peckish.
Pairing Infrared Heat with a Massage
Warm muscles tend to feel more receptive to massage, so a heat session followed by a treatment is a lovely combination. Try a round of infrared before a deep tissue or Swedish massage, or share the experience with a partner and book a couples massage followed by spa time together.
If you want infrared heat with a private, hands-on twist, our Sauna Blanket With Massage treatment wraps you in an infrared sauna blanket in a private suite, with the option of adding a massage afterwards.
Who Should Check Before Using a Sauna?
Heat is not suitable for everyone. Speak to your GP before using any sauna if you are pregnant, have a heart condition, high or low blood pressure, or take medication that affects how your body handles heat. Avoid saunas after alcohol, if you feel unwell, or on sunburnt or freshly waxed skin, and leave straight away if you feel dizzy or light-headed.
Why Autumn Is the Perfect Time to Start
Shorter days and the clocks going back can leave many of us feeling flat. A warm, quiet spa ritual once a week gives you something to look forward to; read our ideas for how to beat the winter blues in London and why the nervous system reset is the spa trend of the year. Weekday visits are calmer, and our off-peak spa offers make them better value too.
Frequently Asked Questions
What are the main infrared sauna benefits?
Most people use an infrared sauna to relax, warm up and help stiff muscles feel looser. The gentler air temperature makes it more comfortable than a traditional sauna for many first-timers.
How long should you stay in an infrared sauna?
Start with 10 to 15 minutes and build up to 20 to 30 minutes per round over time. Take a cool-down break between rounds and drink water before and after.
Is an infrared sauna hotter than a normal sauna?
No. The air in an infrared sauna is usually around 45 to 60°C, compared with around 80 to 100°C in a traditional sauna, although you still feel a deep warmth.
Can I use the infrared sauna before a massage?
Yes. Many guests enjoy a short infrared session before a massage because warm muscles feel more relaxed. Drink water first and let your therapist know you have been in the heat.
Book Your Spa Visit Near Tower Bridge
Ready to warm up? Book a treatment with spa access online via Treatwell, see our latest spa offers, or call us on 0207 101 4009. You will find us at The Circle Gym & Spa, Queen Elizabeth Street, London SE1 2JE.
This article is general wellbeing information, not medical advice. If you have a health condition or are pregnant, please check with your GP before using a sauna.
Comments