Infrared sauna benefits go far beyond a relaxing sweat. For many, saunas are a key part of a long-term healing plan, supporting detoxification, calming chronic inflammation, and helping the body reset from the inside out. Whether you’re just starting out or looking to dial in your routine, an infrared sauna isn’t just a luxury item, it’s a smart, strategic wellness tool.

As more people bring this powerful healing practice into their homes, a few common questions pop up again and again:

• What should I wear in my sauna?
• Do I need eye protection?
• Can I put a rubber mat underneath it?

Let’s break it down, so you can get the most out of every sweat session.

What to Wear in an Infrared Sauna for Maximum Benefits

Short answer? As little as possible.

Infrared wavelengths penetrate deep into the body to raise your core temperature, helping flush toxins, ease pain, and support circulation. That’s where the detox magic happens. 

Can you wear clothes? Sure. A towel? Of course. But know that you’re blocking the healing wavelength of infrared. And that means you’re not getting the full infrared sauna benefits of your session.

If you do wear something, keep it minimal and natural. Choose undergarments or loose cotton fabrics that let your skin breathe. And make sure your towel or clothing isn’t full of synthetic dyes or chemicals. Your pores are open, and your skin is absorbing whatever it touches.

  Jen’s Tip: I always say, “Birthday suit is best.” But you do you. 

Do You Need Eye Protection in an Infrared Sauna?

Nope. Not for infrared heat.

This is one of the most common mix-ups I see. People confuse infrared saunas with red light therapy, which sometimes requires eye protection. But infrared saunas? Totally safe for your eyes.

You can keep them open, closed, or somewhere in between while you relax. No goggles needed. That said, if you’re using red light panels inside your sauna (like a red light therapy bar or accessory), you may want to do your own research. Some studies suggest short-term eye exposure may be beneficial; others recommend protection. It’s not one-size-fits-all.

Want a deeper dive on this? Listen to Episode 36, where I chat with Dr. Raleigh Duncan, founder of Clearlight Saunas, about the differences between far infrared, full spectrum, and red light therapy.

Can You Use a Rubber Mat Under Your Infrared Sauna?

Technically? Yes.
Would I recommend it? Not really.

I get why this question comes up. A lot of people are placing their saunas in garages, basements, or home gyms, spaces with hard floors or slight slopes. And in the gym world, everything goes on a rubber mat, right?

But here’s the issue: most rubber mats are made from petroleum-based materials. And when you warm them up (which your sauna floor will do), they start to off-gas, releasing chemicals and smells into your healing space.

You may not notice it right away, but over time, that “rubbery gym smell” can get strong. And if you’re sitting in the sauna trying to detox… breathing in off-gassed plastic is probably not on your wellness vision board.

  Jen’s Tip: If you need something under your sauna, opt for a non-toxic area rug or a cork mat. Cork is antimicrobial, naturally grippy, and doesn’t smell like a tire factory.

Real Talk: This Is About More Than Just Sweat

More and more, people are investing in infrared saunas not as a luxury, but as a tool for healing. I talk to folks every day who are dealing with real stuff, autoimmune disease, mold illness, nervous system overload, and a home sauna becomes a game-changer.

So yes, even in summer, your sauna deserves a spot in your healing routine. And if you’re not sure where to start or which model fits your health goals and home layout, I’m here to help.

Browse my recommended saunas at jenhellerlifestyle.com/infrared-saunas. All pricing includes shipping, tax, and a lifetime warranty. No surprise fees, no shady upsells.

More Resources:

• Take a peek at my Jen Recommends list to see more of my favorite products.
• Grab my FREE Home Wellness Checklist here for more tips.
• Let us know what you think, leave a review on Apple.

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Disclaimer: This podcast is for general information purposes only and does not constitute the practice of medicine, nursing, or other professional health care services. The statements and views expressed are not medical advice and are not meant to replace the advice of your medical doctor. This podcast, including Jen Heller and her guests, disclaims any responsibility and any adverse effects you may experience from the specific use of the information contained herein. The opinions of guests are their own and this podcast does not endorse or accept responsibility for the statements made by guests. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. If you think you have a medical condition, consult your licensed physician.