Depression is a prevalent mental health condition impacting millions worldwide, often managed with therapy and medication. Emerging research, however, suggests that infrared sauna therapy could offer a natural and innovative approach to managing depressive symptoms. Studies from the University of California, San Francisco (UCSF) and other health trials have found that increasing core body temperature through infrared heat can significantly alleviate depressive symptoms over prolonged periods.

In this blog, we’ll delve into the science behind infrared sauna therapy, its potential mental health benefits, and how it complements traditional treatments like cognitive behavioural therapy (CBT).

How Infrared Saunas Work

Unlike traditional saunas that heat the air, infrared saunas use infrared light to directly warm the body, allowing deeper tissue penetration. This type of heat therapy elevates core body temperature, encouraging increased circulation, detoxification, and the release of endorphins—the body’s natural mood enhancers. These effects are particularly beneficial for those managing symptoms of depression.

Research on Infrared Saunas and Depression

Findings from UCSF on Heat Therapy

A landmark study at the UCSF Osher Center for Integrative Health examined how whole-body hyperthermia (heat therapy) impacts depression. The study found that participants experienced a substantial decrease in depressive symptoms after a single heat therapy session, with results lasting up to six weeks. This suggests that heat therapy, much like infrared sauna use, activates pathways in the brain involved in mood regulation and stress reduction.

Further research led by Dr. Ashley Mason explored how increasing core body temperature could potentially alter brain chemistry, producing antidepressant effects. This process, known as thermotherapy, may present an alternative or complementary option for managing depression.

Combining Heat Therapy with CBT

The promising results of heat therapy have prompted researchers to investigate its effects alongside cognitive behavioural therapy (CBT). By increasing core body temperature, heat therapy can significantly reduce depressive symptoms, often lasting weeks. This temperature rise may activate serotonin pathways and reduce inflammation—both key to mood regulation.

By fostering a state of relaxation and openness to therapy, heat therapy can enhance the effectiveness of CBT. This non-invasive, drug-free method creates a calming environment, potentially improving recovery outcomes for individuals who don’t respond well to conventional treatments.

Potential Benefits of Infrared Saunas for Depression

1. Enhanced Endorphin Production
   Infrared saunas stimulate the production of endorphins, natural “feel-good” chemicals, supporting mood elevation akin to effects seen with exercise and sunlight exposure.
2. Reduction in Inflammation
   Infrared saunas have shown anti-inflammatory effects, which may help reduce markers of inflammation associated with depressive symptoms.
3. Improved Sleep Quality
   Infrared sauna sessions promote deep relaxation, contributing to better sleep—a critical component for those managing depression symptoms. Better sleep also aids in energy balance and mood regulation.
4. Stress and Cortisol Regulation
   Regular sauna use engages the parasympathetic nervous system, which lowers cortisol (the stress hormone), helping to reduce anxiety and stress—symptoms commonly linked with depression.

What the Studies Show

Several studies support the benefits of whole-body hyperthermia, similar to infrared sauna therapy, for treating depression:

• A PubMed Study showed that whole-body hyperthermia significantly reduced symptoms of major depressive disorder, with mood benefits lasting up to six weeks after treatment.
• UCSF HEATBED Trial results indicated a 44% reduction in depressive symptoms among participants with moderate to severe depression. The study suggests that heat therapy could serve as a complementary treatment for depression.
• Dr. Ashley Mason’s Research further supports the idea that elevating core body temperature via heat therapy positively impacts mood and lowers inflammation, both of which are associated with depression.

A Holistic Path to Mental Wellness

The research into infrared sauna therapy and its potential benefits for managing depression is promising. By raising core body temperature, infrared saunas may offer a non-invasive, natural approach to enhancing mood, reducing stress, and promoting overall wellness. When combined with traditional approaches like CBT, infrared sauna therapy could become a valuable tool for managing depression symptoms effectively.

For more information on infrared sauna benefits and mental health, check out the UCSF HEATBED trial and learn more about Dr. Ashley Mason’s research on FoundMyFitness.