Can You Use an Infrared Sauna While Pregnant?

Note: This article is for informational purposes only and not medical advice. Always follow your doctor's recommendations when starting any new wellness routine.

Unlike traditional Finnish saunas that use heat from wood-burning or electrical stoves and rocks, modern infrared saunas call on infrared lamps to emit electromagnetic radiation. This invisible light delivers a penetrating warmth to the skin to increase the body's core temperature. Since the air in the room itself isn't directly heated, this type of sauna can be set to a lower temperature than its Finnish counterpart, making it a popular choice for relaxation and detoxification.¹

The lower temperature can make an infrared sauna not only more comfortable to sit in but possibly safer to use for people who are sensitive to heat changes. However, when considering the use of an infrared sauna during pregnancy, it's important to weigh the benefits against potential risks. So, can you use an infrared sauna while pregnant? The American Pregnancy Association and the American College of Obstetricians and Gynecologists recommend avoiding saunas during pregnancy, as they can pose risks for the mother and fetus.²

It's advisable for pregnant individuals to consult with their healthcare provider before using any sauna, including infrared saunas, to ensure the safety of both mother and baby.

Using Infrared Saunas vs. Traditional Saunas During Pregnancy

Although infrared saunas use a different heating mechanism, they can still cause a significant rise in core body temperature, posing similar risks as traditional saunas. The heat generated penetrates deeper and may raise body temperature rapidly, increasing the risk of hyperthermia and its associated complications. Learn more about infrared saunas vs traditional saunas in our blog.

Let's look into why it's a safety concern for pregnant people and fetal development, go over misconceptions about using infrared saunas during pregnancy, and explore other, safer approaches to self-care during all three trimesters.

Why Sauna Use During Pregnancy Is a Concern

Why should you avoid sauna use while pregnant? The main concerns have to do with raising your core body temperature too high, dehydration, and heart rate increases.

Core Body Temperature & Fetal Risk

Medical professionals advise pregnant people to avoid raising their core body temperature beyond 102.2 °F. Anything above this threshold is called material hyperthermia (overheating during pregnancy), which can pose risks for both the mother and the developing fetus.³

Maternal hyperthermia has been associated with neural tube defects and other congenital abnormalities affecting the central nervous system—though it's unclear if sitting in a sauna could cause these complications.^4,5 It might also increase the risk of miscarriage, preterm birth, and issues with placenta development and function.⁶

Dehydration & Cardiovascular Strain

When the body heats up in a sauna, this exposure to high temperatures can cause elevated sweating and fluid loss. Pregnant people are often more susceptible to temperature increases, and while true dehydration is always considered a medical emergency, it can be particularly critical during pregnancy. Dehydration might pose a risk for preterm labor, though concrete evidence is lacking.⁷

There's also concern about the added cardiovascular strain of sauna use, as pregnancy already calls on the heart, blood vessels, and lungs to work harder, which might lead to discomfort.⁸ Heat exposure in a sauna can make these organs go into overdrive to regulate blood pressure.⁹

High blood pressure during pregnancy might increase the risk of preeclampsia. It can affect how well blood flows into the placenta, which could impact fetal growth or increase the chance of preterm birth.¹⁰

The Fetus Cannot Regulate Temperature

A fetus can't regulate its own internal temperature—its core temperature is directly linked to the mother's. This is why it's so crucial to avoid extended heat exposure during pregnancy.¹¹

The American College of Obstetricians and Gynecologists recommends avoiding saunas and hot tubs during pregnancy, especially during the first trimester when the fetus's head, spine, and organs are taking form.¹² In the second and third trimesters, excessive heat exposure has also been linked to low birth weight, preterm birth, and stillbirth.¹³

What Medical Experts Recommend

It's best to follow the advice of your prenatal care team when considering things that warm up the body during pregnancy, such as saunas, steam rooms, hot tubs, and hot baths.

But let's look at the general expert guidance on using an infrared sauna while pregnant.

No Known Safe Threshold

Sauna use hasn't been directly shown to be unsafe during healthy, uncomplicated pregnancies. However, that doesn't mean it's confirmed safe.⁴

As with many other items on the better-safe-than-sorry list of things pregnant women are told to avoid (see also: deli meat, soft cheeses, and caffeine), there's limited research looking into what levels might be safe versus dangerous.¹⁵ So, we don't have specific information about what sauna temperature, session duration, or how often you should use an infrared sauna during pregnancy.

That's why medical professionals often err on the side of caution and tell their pregnant patients to avoid excessive heat exposure altogether.

Always Consult Your Healthcare Provider

Again, check with your healthcare provider before trying any spa therapy or treatment during pregnancy. They can weigh your personal circumstances, like whether your pregnancy is high-risk, and offer personalized recommendations and insight into safety.

Here are some questions you can bring to your OB/GYN, midwife, or prenatal care provider:

• Is it safe to use an infrared sauna during pregnancy? If so, are there temperature or time limits to keep in mind for my safety and wellbeing?
• Should sauna use be avoided during certain stages of pregnancy?
• What risk of heat exposure from a sauna should I be aware of during pregnancy?
• Do any factors from my personal health profile make sauna use particularly dangerous for my pregnancy?
• What are the signs of overheating or dehydration during sauna use?

Common Misconceptions About Infrared Sauna Benefits in Pregnancy  

Preeclampsia (high blood pressure and protein in the urine during pregnancy) is a serious pregnancy complication that sometimes calls for hospitalization or early delivery. Research has shown that red light therapy might help with placental dysfunction, a cause of preeclampsia, which could improve outcomes for pregnant women.¹⁶

This could be where some misconceptions began. While infrared saunas use some red light, it doesn't mean the electromagnetic radiation and increase in core body temperature are safe—let alone recommended—during pregnancy.

Relaxation & Circulation—Are They Worth the Risk?

Sitting in a sauna might boost blood circulation, reduce pain, alleviate muscle soreness, promote relaxation, and help lower stress.¹⁷ These are some of the widely discussed infrared sauna benefits, but even with these positives, they come with risks during pregnancy.

This might sound like everything you're craving during pregnancy, but even an infrared sauna set to a lower temperature could pose safety concerns for yourself and the developing fetus. For many pregnant women, it's just not worth the risk.

Safer Alternatives for Wellness During Pregnancy

So, if not a sauna, then what can you do to relax and unwind during pregnancy? You've got lots of options.

Low-Heat Relaxation Techniques

Warm baths are generally considered safe during pregnancy—just make sure the water isn't scorching hot.

You can also try deep-breathing exercises, meditation, or gentle prenatal yoga (though hot yoga and anything too sweat-inducing isn't recommended), which can also help with anxiety relief and overall mental wellbeing. Beyond that, massage can be incredible for relieving tight muscles and reducing stress during pregnancy, whether you get a professional prenatal massage or use massage tools at home.

Hydration & Temperature Regulation

Depending on where you live and the time of year, staying cool during pregnancy and keeping your temperature regulated can be a challenge. When the weather is hot or muggy, make sure to stay hydrated by drinking plenty of water throughout the day, seek shade when you're outdoors, and wear breathable clothing that wicks away sweat and allows for optimal airflow.

Supporting Safer Wellness with Lifepro

So, can you use an infrared sauna while pregnant? While this is something you'll want to ask your prenatal care provider, sauna use during pregnancy is generally not recommended to avoid potential risks like overheating, elevated blood pressure, and dehydration.

Our Commitment to Informed Wellness

At Lifepro, we're committed to informed wellness. This means educating our customers about not just the benefits but also the possible safety considerations and risks of our products for people with specific medical concerns.

Although sauna use may not be safe during pregnancy, our personal saunas and sauna blankets are designed with health-conscious features for general users. Still, we encourage you to ask a healthcare professional before using one.

After pregnancy, by all means, explore and reap the benefits of infrared saunas as part of an enhanced wellness plan.

Wellness Tools Beyond Saunas

Lifepro offers a diverse range of wellness and relaxation products beyond saunas. When you browse our offerings, you'll find vibration plates, ice baths, red light therapy devices, compression sleeves, and various massage tools—all backed by self-help resources and lifetime support.

Sources:

1. Cleveland Clinic. Infrared Saunas: What They Do and 6 Health Benefits. https://health.clevelandclinic.org/infrared-sauna-benefits
2. American Pregnancy Association. Saunas During Pregnancy. https://americanpregnancy.org/healthy-pregnancy/is-it-safe/saunas-and-pregnancy/
3. British Journal of Sports Medicine. Heat stress and fetal risk. Environmental limits for exercise and passive heat stress during pregnancy: a systematic review with best evidence synthesis. https://pubmed.ncbi.nlm.nih.gov/29496695/
4. Teratology. Sauna and congenital defects. https://www.researchgate.net/publication/16087490_Sauna_and_congenital_defects
5. Birth Defects Research. Update on the gestational effects of maternal hyperthermia. https://pubmed.ncbi.nlm.nih.gov/32686349/
6. Journal of Endocrinology. The heat is on: how does heat exposure cause pregnancy complications?. https://joe.bioscientifica.com/view/journals/joe/259/1/JOE-23-0030.xml
7. International Journal of Biometeorology. Physiological mechanisms of the impact of heat during pregnancy and the clinical implications: review of the evidence from an expert group meeting. https://pmc.ncbi.nlm.nih.gov/articles/PMC9300488/
8. JAMA Network Open. Electric Fan Use With Dehydration in Extreme Heat and Humidity: A Randomized Crossover Trial. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2837486
9. Comprehensive Physiology. Human Cardiovascular Responses to Passive Heat Stress. https://pmc.ncbi.nlm.nih.gov/articles/PMC4950975/
10. Mayo Clinic. Pregnancy week by week – High blood pressure and pregnancy: Know the facts. https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy/art-20046098
11. Newborn and Infant Nursing Reviews. Fetal and Neonatal Thermal Physiology. https://www.sciencedirect.com/science/article/abs/pii/S1527336914000245
12. American College of Obstetricians and Gynecologists. Can I use a sauna or hot tub early in pregnancy?. https://www.acog.org/womens-health/experts-and-stories/ask-acog/can-i-use-a-sauna-or-hot-tub-early-in-pregnancy
13. Environmental Health Perspectives. Taking the Heat: Potential Fetal Health Effects of Hot Temperatures. https://pmc.ncbi.nlm.nih.gov/articles/PMC6910775/
14. American Journal of Medicine. Benefits and risks of sauna bathing. https://www.researchgate.net/publication/12163683_Benefits_and_risks_of_sauna_bathing
15. Journal of Pharmacokinetics and Pharmacodynamics. Challenges in Conducting Clinical Research Studies in Pregnant Women. https://pmc.ncbi.nlm.nih.gov/articles/PMC8237366/
16. Journal of Pregnancy. Red Light Mitigates the Deteriorating Placental Extracellular Matrix in Late Onset of Preeclampsia and Improves the Trophoblast Behavior. https://pmc.ncbi.nlm.nih.gov/articles/PMC9045993/
17. Massachusetts General Hospital. Infrared Saunas and Cold Plunges: Is Everything Old New Again?. https://www.massgeneral.org/news/article/infrared-saunas-and-cold-plunges