The Best Portable Infrared Sauna Less than $300
I dream of one day having a sauna built on property for regular use.
But, if you’re like me, you don’t currently have that kinda space— or budget. So we are making do with a portable infrared sauna— and loving the health benefits!
Nearly a year ago, my husband I got a membership at a new gym. We needed one with more reliable childcare and that was a little closer to home. And while most of that has been really great for our family, i was so bummed that our new gym didn't have my fave feature-- a sauna.
I looked into nearby sauna studios to see what a membership would be-- and immediately knew I didn't want to pay that kind of money. So, I gave up on the idea of sauna-ing for a while until an ad popped up on my computer....
An at-home portable infrared sauna?! Collapsible for easy storage? And without costing an arm and a leg? I don't think I have ever impulse-purchased anything so quick 🙈
Health Benefits of Sauna
Whether you are using traditional saunas or at-home saunas, they come with so many amazing holistic health benefits. Both chronic health concerns and acute medical conditions can benefit from its use! We will chat about the potential benefits of saunas plus the best portable infrared saunas you can use in your own home.
1. Improves Cardiovascular Health
Sauna use increases heart rate and dilates blood vessels, similar to moderate exercise. This can help improve circulation and reduce blood pressure over time, making it beneficial for heart health. My husband has a genetic pre-disposition to high blood pressure and has seen it increase over the years. While trying to bring his blood pressure down holistically, we would use our sauna 3-5x per week.
2. Boosts Detoxification
Sweating is one of the body's natural ways to expel toxins. The heat from a sauna can enhance this process, helping to flush out heavy metals and other impurities from your system. That said, when you sweat you are also losing beneficial minerals. That is why it is so important to stay hydrated and replenish your minerals and electrolytes! (I share all about my fave electrolyte drink in this post, if you're curious!)
3. Promotes Muscle Recovery
If you’ve been working out or simply feeling sore, a sauna can help. The heat relaxes muscles and stimulates blood flow, which can reduce muscle stiffness and speed up recovery. This increased blood circulation can also help with chronic pain and old injuries!
4. Supports Immune Function
Frequent sauna sessions can improve your body’s production of white blood cells, which play a key role in fighting off infections and boosting your immune system.
5. Enhances Mental Clarity
The relaxation you experience in a sauna extends beyond your muscles. By helping to reduce stress hormones like cortisol, sauna use can promote mental clarity, improve mood, and enhance focus.
6. Encourages Better Sleep
Heat exposure from a sauna can stimulate melatonin production, the hormone responsible for regulating sleep cycles. A relaxing sauna session before bed may help you fall asleep faster and enjoy deeper rest.
When I first got our sauna, I used it in the morning while working out. And while that routine works great for some people, I found that it made me a bit sleepy. I felt like it almost countered the positive, energetic effects of working out in the morning. I then started using it in the evening before bed and found it to be the perfect solution. It helped me to wind-down, relax my muscles, and quiet my mind-- some of the needed components for a quality bedtime routine.
7. Aids in Weight Management
While a sauna isn’t a substitute for exercise, it can help in weight management. The increased heart rate from heat exposure can temporarily boost metabolism, burning a few extra calories while you relax. It is important to note that any immediate "weight loss" noted, is often water weight, or the loss of fluid from the body. Prolonged, this can lead to dehydration so it is important to ensure you are replenishing lost fluids, minerals, and electrolytes.
8. Improves Skin Health
Regular sauna use opens up pores, helps eliminate dead skin cells, and increases circulation to the skin’s surface. This can result in clearer, healthier-looking skin over time.
Personally, I remove all makeup and clean my fave before sitting in the sauna. I do not want my pores opening up to whatever dirt or grime is on my face from the day! With the increased blood flow from the sauna, I feel like my skincare products work that much better-- I don't know of any research or scientific reasoning behind this but anecdotally, i love it!
9. Reduces Joint Pain
For those with arthritis or joint stiffness, a sauna can offer natural pain relief. The heat increases circulation and reduces inflammation, which can ease joint discomfort.
As you can see, there are so many different therapeutic benefits of saunas. It is important to mention though that none of this is medical advice-- speak with a healthcare professional who is familiar with your health history before starting a new health practice, as certain things may not be right for you.
My Favorite Personal Sauna for Home Use
Over the last few years, there have been so many new products that make sauna use more accessible. Some are portable sauna tents with a foldable chair (what we have and I love!), portable models that look like a sleeping bag, and bigger ones that include a wood-burning stove.
For my family and our home, a standing, built-in sauna is not an option due to space. (I also have two young kids, so try to avoid fire as much as possible in general 🤪) So a portable option was the next best thing I could find! While I mentioned it was an impulse buy-- I should preface-- there was still quite a bit of research that went into which one I was going to purchase.
My priorities in a portable sauna:
portable and compact, and can be stored in a small space
low emf
prioritizing a non-toxic fabric with low plastic and polyester if possible (I just don't love being around heated chemicals if I can avoid it)
easy-to-use control panel
able to heat to higher temperatures for maximum health benefits and efficacy
less than $500 - I knew going in with this budget that I would not be able to get the highest quality sauna on the market-- and that is okay. I wanted to be certain that a sauna would actually be something we could sustainably add into our routines before investing a ton of money. Our current home is not our forever home and I can foresee us moving in the next couple of years-- at that point, we will probably start researching outdoor saunas or building our own.
If you don't have a ton of extra space or a large budget, some of these portable options can be a great alternative to getting the benefits of a sauna-- without needing to store a whole sauna 😅
portable sauna - this is the one I ultimately ended up getting. While it didn't meet all my requirements, it was the best one to try for the budget. It's been a great option and has confirmed that we will upgrade in the future!
This is also rated the best infrared sauna blanket that I strongly considered. It has thousands of 5-star reviews on amazon and I strongly considered it because it is by far the most portable option. The only reason I ended up picking something else was because I just felt like it would be hard to clean? Or that it would feel really gross inside the blanket once you are sweating? I love the idea but just not sure it would be the comfiest (or hygienic?) option personally..
My At-Home Sauna Routine
Using the sauna has been the latest addition to my evening routine-- and it has helped me sleep deeper, detox holistically, and feels so good on tight muscles! Here is my current routine:
I set the tent and chair up and cover the chair with a bath towel (this catches any sweat and keeps things a bit more hygienic).
Then, I plug in the sauna and use the remote control to set the temperature about 10-15 minutes before use to give it time to warm up (this is important!)
While it is warming up, I wash my face, throw my hair up in a bun, and undress.
Climb in quickly (you don't want to leave it unzipped for too long or else you will lose all your hot air), and sit down.
Usually, I will watch something on tv while sitting in the sauna, or just take a few minutes for mindfulness, gratitude, prayer, etc. I also like having the option to read, or scroll on my phone a bit with the arm holes- they are simply little zipper openings that allow you to check your phone, read a book, or check the time or temperature on the remote control. I have found that they don't effect the temperature as much as I thought it would!
I aim to stay in for about 20-30 minutes. At the 20-minute mark is when I really notice an increase in body temperature and my body begins sweating... a lot 😅
Then I hop into a cold shower! Yes cold-- or just about as cold as my shower will get. I have found that it is so refreshing-like a much more mild version of a cold plunge. It then brings my body temperature down to a more comfortable level and I'm left feeling rejuvenated, clear-headed, and ready for bed.
Afterwards I also drink a big glass of water with mineral drops and or an electrolyte packet added to replenish any lost minerals!
FAQ's
Here are some of the common questions I hear about saunas (and questions i had myself)!
What about EMF's (electromagnetic fields)?
EMFs (electromagnetic fields) are a type of radiation emitted by electronic devices, including some types of infrared saunas. The concern with EMFs stems from long-term exposure at high levels, but most modern saunas are designed with low-EMF technology. If you're worried, look for saunas that specifically advertise "low EMF" or "EMF-free" models, as they minimize exposure to safe levels.
How often should I use a sauna?
It depends on your goals and how your body responds to heat. For general wellness, 2-3 sessions per week are often enough. If you're looking for more targeted benefits, like muscle recovery or cardiovascular improvements, you might enjoy using a sauna up to 4-5 times weekly. Just listen to your body—if you feel fatigued or overheated, dial it back a bit!
How long should I stay in the sauna?
Most people find 15-20 minutes to be a sweet spot for reaping benefits without overdoing it. If you're new to saunas, start with shorter sessions—around 5-10 minutes—and gradually increase the duration as your body adapts. Always stay hydrated before, during, and after your session.
I remember when I first started to sauna, i could only sit in there for a couple of minutes. But over time, my body built up a tolerance and it is much more enjoyable!
What’s the difference between a sauna and a steam room?
While both saunas and steam rooms provide heat therapy, they work in different ways. Saunas use dry heat, typically heated by wood, electric heaters, or infrared, with very low humidity levels. Steam rooms, on the other hand, are filled with moist heat and high humidity, often reaching 100% humidity. Saunas tend to be better for cardiovascular and detoxification benefits, while steam rooms are great for opening up the airways and soothing respiratory issues. Ultimately, both have their benefits—it’s more about personal preference and what feels good to your body.
As always, this is not medical advice! Make sure to chat with your healthcare provider to see if using a sauna is right for you and your health history! If you have any questions- my inbox is always open ☺️
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