Creating a DIY Infrared Sauna: A Full Guide
Creating your own DIY infrared sauna is not as complicated as many think. Building your own is a great option for those on a budget, as it’ll save you hundreds (if not thousands) of dollars by making one yourself.
So today, I will teach you how to make your very own DIY infrared sauna!
But before we get into that, let’s first explain the difference between infrared and steam saunas and then explore some of the amazing healing benefits of infrared saunas.
Infrared vs. Steam Saunas - What’s the difference?
The main difference between an infrared sauna and a steam sauna is how each sauna is heated. An infrared sauna is traditionally a room of wood that warms the body through infrared rays. By using infrared rays to heat the sauna, it’s essentially heating the body from the inside out.
A steam sauna, on the other hand, is typically made of a non-porous material such as glass or tile and warms the body through humidity and high heat. Essentially, a generator boils water to make steam that fills the room. There’s no infrared light used in a steam sauna, rather the air is just heated through the process of boiling the water. Steam saunas operate at a higher heat level than infrared saunas, and it can feel even warmer than it actually is because of the high amount of humidity in the sauna.
Which type is better?
There’s some debate as to which type of sauna is better, but the truth is it depends on what your individual needs are. A steam sauna offers unique benefits like respiratory relief, making it great for those with sinus issues or cold symptoms. It also has a cleansing and hydrating effect on your skin which can help reduce acne and improve overall skin quality.
Infrared saunas offer slightly different benefits, which I’ll get into a little further in the next few sections. Aside from the benefits though, Infrared saunas are easier to install in your home than a steam sauna. You can purchase an infrared sauna and set it up yourself, or even follow my DIY method to create your own. Additionally, an infrared sauna typically operates at a lower temperature than a steam sauna, making it more comfortable for some people to use.
Benefits of Using an Infrared Sauna
Now, let’s dive into some of the benefits of using an infrared sauna regularly. But before we move on, just a quick disclaimer - None of this should be taken as medical advice or substituted for any medical treatment. Please ALWAYS CONSULT YOUR DOCTOR.
Healing and Detoxifying
One of the largest benefits of using an infrared sauna regularly is the detox benefits. Since infrared saunas heat your body from the inside out, this aids in the process of pulling out environmental toxins and pollutants from deep within your cells. This is what makes infrared saunas so incredible for liver detoxification, as they help to remove fat-soluble toxins out of the body through sweat.
Now you might be thinking, “Sweat? Well, I can just exercise then!” But infrared sauna sweat is VERY different from exercise sweat! Think about it, when you’re exercising, you activate your sympathetic nervous system, this is a fight or flight response. And when you’re in fight or flight, your detoxification pathways remain closed. On the other hand, when you relax in a sauna, you activate your parasympathetic nervous system, otherwise known as rest and digest, allowing the detoxification pathways to open. This puts you in a deep meditative state, causing you to relax and eliminate.
Now, let’s briefly explain why liver detoxification is so important. Your liver is the largest internal organ and one of the most important organs in the human body. It’s responsible for filtering out some of the most toxic substances as well as performing hundreds of other essential functions. To put things into perspective, if your liver were to stop functioning, you would literally be dead within less than 24 hours! Yes, you read that correctly, less Than 24 HOURS! (YiKES!) That’s how important your liver is, and how toxic the substances are that your liver is responsible for filtering out of the bloodstream.
Most people don’t realize this but most chronic health conditions stem from a sluggish liver and poor detoxification. So if you want to achieve optimal health, I cannot stress the importance enough of supporting your liver in proper detoxification and showing it some love on a regular basis, and this is exactly what infrared saunas are great for.
As one of my main focuses is helping women balance their hormones and achieve pain-free symptom-free periods and optimal fertility, let’s talk about how all of this ties into your hormone health. As I mentioned above, most chronic health conditions stem from a sluggish liver, this includes hormonal imbalances such as PMS, PMDD, PCOS, Endometriosis, Infertility, etc. The reason for this is because a sluggish liver can lead to an over-accumulation of toxic waste in the body, including excess hormones, which can eventually lead to things like estrogen dominance. Additionally, a sluggish liver can cause blood sugar problems, a weakened immune system, and nutrient deficiencies, which can also affect your hormone production. So regular use of an infrared sauna is one of the most effective ways of giving your liver that extra love and support that it needs at times. Since infrared saunas help the detoxification process and increase circulation, this can also aid the hormone-producing glands in your body. This allows them to function more effectively, which can help balance hormone levels and lead to reduced PMS as well as other hormonal imbalance symptoms. Additionally, consistent use of an infrared sauna has also been known to improve or even resolve skin conditions such as acne, eczema, and psoriasis. Personally, it’s done wonders for my skin!
Relaxation
Another well-known benefit of infrared saunas is how relaxing it is for many to use. Now, we briefly touched upon this earlier in the post, but let’s elaborate on this a little more. Infrared saunas are known to reduce stress and activate the parasympathetic nervous system, which is also known as rest and digest. Relaxation can be very therapeutic and is a vital part of the healing process. When you’re in a relaxed parasympathetic state, it’s much easier for the body to heal. This is also a major reason why infrared saunas are great for supporting you on your hormone balancing journey.
It is no surprise that in today’s modern world we are over-stressed and overworked, and this is NOT helping our hormones! In fact, it’s contributing to all the hormonal imbalances and making them worse. You see, when the body is under stress for extended periods of time this results in elevated levels of cortisol, and the precursor to cortisol is progesterone. So higher levels of cortisol lead to lower levels of progesterone which eventually leads to estrogen dominance. This can result in symptoms such as anxiety, depression, irritability, PMS, PMDD, headaches, infertility, and more. So when you’re trying to balance your hormones, it's imperative that you make rest and relaxation a top priority. And lucky for you, infrared saunas help with not only detoxification but also relaxation. Just a few minutes in an infrared sauna can help you feel fully rejuvenated and relaxed.
Weight Loss
Many experience weight loss and reduction of cellulite through the continued use of an infrared sauna. The fact that your body is producing sweat, combined with the gentle heat of the sauna has led many to call it a “passive aerobic workout”. The number of calories burned in a sauna is difficult to evaluate precisely, but many would estimate that an average 30 min session in a sauna can burn more than 300 calories.
Reducing Muscle Aches, Arthritis, and Joint Pain
With increased circulation, many experience pain relief, faster recovery, and reduced inflammation with regular use of an infrared sauna.
Building a DIY Infrared Sauna
Now that you’ve read all of the amazing benefits of using an infrared sauna and hopefully are convinced that you need one of your own, let’s talk about how to make one yourself.
You can, of course, always purchase a sauna to install in your home. Sauna Space, for example, offers kits to create your own sauna at home easily, and Clearlight Sauna is another really great brand that sells high-quality infrared saunas. However, these are more expensive options, and you can make your own DIY infrared sauna for a fraction of the price with just a little bit of extra work. And if you’re on a strict budget, you can also create your own mini sauna by installing infrared bulbs in a small confined area of your home, like a bathroom.
A few disclaimers before we jump in. First off, the prices quoted in this article are bound to fluctuate a little since writing this. The costs are meant to be estimates but depending on where you live and where exactly you source your materials from this will vary slightly.
Second, when building this you may need additional protective gear or equipment. Always stay safe when using power tools or related equipment! This guide does not include the costs of purchasing any protective equipment, but I encourage you to stay safe.
Materials Needed
Let’s go over the materials needed for creating your DIY infrared Sauna.
(4) 1 1/4 in x 72 in wooden dowel
These four dowels will make up the length of the frame, two will be used for the bottom frame and two for the top. At $9.87 per dowel, your total for this portion will be roughly $39.48.
(4) 3/4 in x 48 in wooden dowels
These dowels are slightly thinner in diameter than the first set. They’ll make up the width of the frame, again using two for the bottom and two for the top. These will cost only $3.95 per dowel, making for a total of $15.80.
(4) 3/4 in x 72 in wooden dowels
These 72-inch dowels are the same diameter as the 48 inches, but their height will help support the height of the frame. One dowel will be used for each corner. At $5.49 per dowel, your total cost will come to $21.96 for all 4 of these dowels.
Note: if 72 inches is not the desired height for your sauna, feel free to adjust the length of these dowels accordingly. I would recommend making it smaller if you’re more petite but making it taller could be difficult to keep stable.
You’ll need infrared bulbs to ensure your infrared sauna is functional. Depending on your height and the amount of heat you want you’ll need 3-4. I’m estimating you’ll need four total at $9.99 per bulb, bringing it to a total of $39.96.
Without clamps, your bulbs will not be very useful. You’ll need the same number of clamps as the number of bulbs you purchased. At $9.99 for each clamp, this total will come to $39.96.
You will need an extension cord to plug all of your bulbs in. I’m sure most of you already have one you can use, but if not, you can get one for as little as $8.89.
This will be the most expensive part of your sauna. You’ll need two pieces of canvas. One should be at least 6 yards long and the other at least 5.4 yards long. However, please note that you will have to round up, as the fabric is sold by the yard. This will fit the wooden frame once assembled, which if you used the measurements above for each dowel should come out to 6 ft L x 4 ft W x 6 ft H.
To get these measurements, you’ll need to place an order with Big Duck Canvas (linked above) and provide the measurements for each piece. Reference your order number and they’ll be able to accommodate your requirements.
The canvas is typically $15.99 per yard but is currently on sale for $9.44 per yard. However, if you purchase over 10 yards, you’ll get a bulk deal. I’d estimate this portion of the project will cost anywhere from $100-$185.
If the above canvas is sold out, this one, although it's not organic, is another great option. It’s also less expensive at $5.75 per yard, and with the bulk discount comes out to $63 total.
Now, if you add up the price of all of the materials the total price of this DIY infrared sauna will range from $229 to $351 (depending on which canvas you decide to use). Now, let’s compare that to the Sauna Space infrared sauna since the look and feel of the DIY sauna is similar to theirs. The Sauna Space infrared sauna ranges between $3K-$5.5K, so that’s a minimum savings of $2,649. Not bad if you ask me!
Quality of Materials
The quality of materials used in this project is important. While the dowels are roughly the same regardless of where you purchase them, I recommend, if possible, purchasing organic canvas for your sauna.
If your budget is tight, you can choose to use the non-organic canvas linked above to save some money. However, if you use non-organic, the cotton used to make the fabric was sprayed with chemicals that can off-gas when the sauna is heated, and you’re then breathing in all of those harmful chemicals. If using non-organic canvas be sure to research the chemicals used in the treatment process to ensure it’s safe for your sauna.
Additionally, you’ll likely notice that a lot of other tutorials will use PVC pipes to save money for their DIY saunas. I recommend avoiding this as the plastic in PVC is harmful to both us and the environment. Similar to the canvas there could be off-gassing from the PVC, which could be detrimental to your health. Also, if we're using the sauna for healing and detoxifying purposes, why would we want to be inhaling harmful chemicals during the process. That would be a bit counterintuitive, don’t you think?
Steps to Build Your DIY Infrared Sauna
Now that we’ve covered the material list, let’s talk through the steps to building your DIY infrared sauna.
Start by taking a drill and drilling four holes into each of the thicker 1 ¼ inch dowels. The holes need to have a circumference of ¾ of an inch, as the goal is to fit the thinner dowels into these holes.
Two holes should be drilled at the top of the 1 ¼ inch dowel and two holes should be made on the side.
The hole on the top should be approximately ½ an inch away from the hole on the side to ensure both of the thinner dowels fit into the holes. Pictures are included below of what it should look like to help guide you.
Once your holes are drilled, you simply need to assemble the frame. Stick the smaller dowels into the holes that you drilled to assemble the frame for your DIY infrared sauna.
From here, cover your frame with the canvas purchased. Then clamp your lights inside the sauna, and you’re ready to go! Make sure when you’re assembling the lights in the sauna they’re not pointed towards your head, as this is not safe.
The great thing about this too is that you can easily disassemble it if you have a smaller space, and don’t have the room to keep it up. However, if you want to keep it up long term, without having to reassemble it each time, I recommend using some wood glue and nails to make the wooden frame more stable.
Conclusion: Making Your Own DIY Infrared Sauna
By now, hopefully, I’ve demonstrated that a DIY infrared Sauna is super easy to build yourself and on a budget. There are many benefits of using an infrared sauna consistently, and often people see amazing improvements in their overall health and wellbeing. Trust me, I’m speaking from personal experience!
If you found this helpful let me know in the comments, and please feel free to share this with anyone you know who may benefit from building their own DIY sauna. Also, I’d love to know if you’ve tried using infrared saunas before and if so, what was your experience like? Let me know in the comments! :)
Xx,
Evelyn