The benefits of sauna usage (stress relief, relaxation, easing sore muscles and so on) may have prompted you to get acclimated with saunas, maybe even make it part of your weekly routine. However, as with many things that are beneficial, there may be some points of concern. Particularly, are infrared saunas detrimental to your eye health?
Short answer
Can an infrared sauna hurt your eyes? With normal home use it is unlikely. The eye injuries linked to infrared (so-called glassblower’s cataract) come from years of intense industrial exposure to furnaces and molten glass; a home far-infrared cabin at 120 to 150 °F delivers a fraction of that energy. The realistic issues are dry, stinging or irritated eyes from heat and dehydration, and discomfort from staring directly at bright near-infrared or red-light emitters. Keep your eyes closed or look away from the heaters, take out contact lenses, stay hydrated, and stop if your eyes hurt. If you have an existing eye condition, ask an eye doctor before using an infrared sauna regularly.
For an infrared sauna to cause real harm, you would have to be exposed to near-infrared light at high intensity for an extended period of time. Typically any discomfort from an infrared sauna is not due to the light itself but the heat produced by the heaters, which dries out the surface of the eye. Only extreme overexposure could lead to cornea or lens damage.
Read on to learn more about the effects of infrared light on the eyes. Also discover what it means for infrared sauna users and precautions, if any, that can be taken.
Infrared sauna eye safety at a glance
| Sauna type | Emitter | Eye concern | What to do |
|---|---|---|---|
| Far-infrared cabin (most home units) | Carbon or ceramic panels, no visible glow | Dryness from heat; very low light intensity | Eyes closed or relaxed, blink often, hydrate |
| Near-infrared / full-spectrum cabin | Bright halogen or NIR lamps | Glare, discomfort if you stare at the lamp | Do not look directly at the lamps; sit at the recommended distance |
| Red light panel in the sauna | Visible red + NIR LEDs | Bright light, eye strain | Use the goggles supplied; follow the panel’s distance and time limits |
| Traditional dry sauna | Stove heat only | Dry eyes, contact lens discomfort | Remove contacts, keep sessions moderate |
Are infrared saunas bad for your eyes?
The eyes are one of the most sensitive organs in our bodies. As we age, the overall health of the eye tends to decline. Many people will naturally develop eye health issues such as cataracts and glaucoma. With the usage of infrared saunas, the question now becomes, does infrared light harm the eyes and speed up the progression of some natural eye health issues?
Infrared light, or infrared radiation, is an unseen light. People feel the effects of the infrared light as heat, hence the heat in an infrared sauna. Therefore, the injuries or damage that could be caused are generally heat injuries.
Thermal eye injury from prolonged, intense near-infrared exposure can range from cataracts, cornea damage, retina damage, red eye, and swelling of the eye. The classic example is “glassblower’s cataract” in furnace and foundry workers after years of daily exposure to intense radiant heat.
Because over-exposure to high concentrations of infrared radiation is harmful, the International Commission on Non-Ionizing Radiation Protection (ICNIRP) publishes exposure limits for infrared radiation. A home sauna cabin operates far below the intensities those limits are written for, which is why eye injury from ordinary sauna use is not something eye doctors typically see.
Unbeknownst to some, infrared light is found in many common household products including lightbulbs, toasters, remote controls, and home saunas, although the frequencies vary by product.
Manufacturers of products containing or emitting infrared light/heat are required to implement safety protocols for consumers. Even with these protocols, it is advised that you do not stare into any light for a prolonged period of time due to potential harm to your eyes. For the broader picture, see our guide on whether infrared saunas can be dangerous or harmful.
Is infrared heat bad for your eyes?
The Health Physics Society notes that intense thermal heating can damage the cornea.
In practice, the heat of an infrared sauna is far more likely to leave your eyes feeling dry and gritty than to injure them. Cataracts from radiant heat require exposure levels well beyond a 120 to 150 °F cabin.
How to protect your eyes from infrared heat
Escaping the heat of an infrared sauna may seem futile.
However, keeping your eyes closed for most of the session, blinking often, drinking water beforehand and, in a near-infrared cabin, wearing the goggles the manufacturer supplies all help shield the eye from heat and glare.
Is infrared light bad for your eyes?
Infrared light is light that you can not see but yet you can feel its heat.
Eyes have a natural defense to protect themselves. The eyes blink as a mechanism to shield themselves and produce tears to remove debris. However, as infrared light is not visible, the eyes won’t take the proper precaution on their own.
Keep reading to learn how to protect your eyes from the infrared light of the sauna.
How to protect your eyes from infrared light
There are a few ways to protect your eyes from the infrared light in your sauna.
As protection, you could:
- Keep your eyes closed while in the sauna.
- Practice not looking at the sauna’s infrared heaters.
- Use safety eyeglasses specific for infrared eye protection if your cabin uses bright near-infrared lamps.
- Take out contact lenses before the session; dry heat makes lenses uncomfortable. See glasses and contact lenses in the sauna.
For a standard far-infrared cabin, options one and two are all most people ever need. Goggles make sense in near-infrared or full-spectrum cabins with bright lamps, where they let you keep your eyes open comfortably.
Infrared eye damage symptoms
Knowing what to look out for is the best line of defense when it comes to protecting the body from potential harm. In terms of infrared exposure to the eyes, what are some signs of trouble?
Severe, long-term overexposure to infrared can cause the lens of the eye to turn opaque. This is commonly referred to as developing a cataract.
Cataracts are one of the highest levels of eye damage that someone can experience from infrared exposure. Symptoms worth taking seriously after any sauna session include:
- Blurred vision that does not clear after cooling down
- Persistent pain or a gritty feeling
- Red eye that lasts more than a few hours
- Swelling of the eye or eyelid
Mild dryness or a brief flush that disappears within minutes is normal. Anything that lingers or worsens is a reason to see an eye doctor.
Can infrared be good for the eyes?
With all the benefits of sauna usage, it is only natural to wonder if those benefits affect one of the body’s most sensitive organs, the eyes. Is there a possibility of infrared being good for the eyes?
Prolonged exposure to intense infrared can be harmful. However, some early studies suggest that low doses of red and near-infrared light may be beneficial to the eyes.
To put their differences into perspective, near-infrared has a wavelength of 700 nanometers(nm) to about 1400 nm, while red light has a wavelength of 630 nm to 700 nm.
Red light therapy, as it is called, is being studied for its potential to reduce inflammation in the eye and support the retina. These are research findings, not treatments you should try on your own; a red light panel in the sauna is a different thing from a clinical eye protocol. We explain the difference in red light therapy in the sauna.
One small study found brief red light exposure may improve colour contrast sensitivity in individuals over the age of forty. Another review found that light close to the red light wavelength spectrum may aid in treating various eye injuries and some degenerative issues. Larger trials are still needed before any of this becomes standard advice.
FAQ: Infrared saunas and your eyes
Should you close your eyes in an infrared sauna?
It is the simplest precaution and it also helps you relax. You do not have to keep them shut the whole time; just avoid staring at the heaters or lamps, and close them whenever they feel dry.
Can you wear contact lenses in an infrared sauna?
You can, but most people find the dry heat makes soft lenses uncomfortable and sticky. Taking them out before the session and putting them back in after you have cooled down and rehydrated is the more comfortable choice.
Do you need goggles in an infrared sauna?
Not in a standard far-infrared cabin with carbon or ceramic panels. Goggles are useful in near-infrared or full-spectrum cabins with bright lamps, and they are usually supplied with red light therapy panels, where you should wear them as instructed.
Is red light therapy in the sauna safe for your eyes?
Consumer panels are designed to be used with the supplied eye protection at the recommended distance and time. The light is bright rather than dangerous at those settings, but staring into the LEDs is uncomfortable and unnecessary. Follow the panel’s instructions and do not use it on your eyes to treat an eye condition without medical advice.
Why do my eyes feel dry after an infrared sauna?
Warm, dry air evaporates the tear film faster, and sweating adds to fluid loss. Blink often, drink water before and after, keep sessions to 20 to 30 minutes, and use lubricating eye drops afterwards if your eyes are prone to dryness.
Who should ask an eye doctor before using an infrared sauna?
Anyone with dry eye disease, recent eye surgery, glaucoma, cataracts or another diagnosed eye condition, and anyone who notices lasting blurriness, pain or redness after a session. For everyone else, the general precautions above are enough.