The winter blues are real,and if you feel your mood slowly slipping down the drain into the land of depression this winter you are not alone. It is now understood that extended periods of lowered body temperature are associated with depression, and that by increasing core body temperature it may be possible to increase mood. It used to be believed that lowered winter mood was associated primarily with a lack of sunlight. While this plays a part, it has recently been revealed that the lower temperature is also a player in Seasonal Affective Disorder (SAD).
Whether your mood has been negatively affected by the season, or if you are living with major depression, it appears that heating the body up with infrared light may be a viable portion of your treatment plan. Recent research has shown that the use of far infrared light in a sauna setting can positively affect cases of clinical depression when combined with other therapies. This data shows that raising the core temperature to a moderate fever was associated with an elevated mood.
This randomized clinical trial has revealed that coupling cognitive behavioral therapy with infrared heat therapy produces impactful results for those living with major depression. So, if you are struggling with the short and cold days of the winter consider incorporating an infrared sauna into your weekly routine.
Find out more about what defines SAD and depression, the details of the study that uncovered the association between an upswing in depression with infrared sauna, as well as how you can incorporate some of this protocol from home. Enjoy your winter months with a higher overall mood with a few comfortable sauna sessions every week!
Defining Depression and Season Affective Disorder
You may not consider yourself as someone who struggles with a mood disorder or depression, however every winter may be accompanied by a lowered mood. Seasonal Affective Disorder (SAD) is actually a form of clinical depression that is most likely to occur during the fall and winter months. Often SAD is associated with a lack of sunlight, but recently research has pointed toward a lack of warmth as well. (1)
According to a publication from Johns Hopkins Medicine SAD is succinctly defined in this way.
“SAD is a type of depression that happens during a certain season of the year, most often fall and winter.” (1)
Traditionally, it has been recommended to treat SAD with phototherapy (light therapy), more sunlight exposure (when possible), cognitive or talk therapy, and sometimes with anti-depressant pharmacological care. (1)
For now, consider SAD to not just be seasonal blues, but rather a condition that deserves and merits real, viable, and scientifically approved treatment. SAD is one form of depression, and can be treated with similar care as one would treat depression, or major depressive disorder, or clinical depression. (2)
Here is how the Mayo clinic defines depression.
“Depression is a mood disorder that causes a persistent feeling of sadness and loss of interest. Also called major depressive disorder or clinical depression, it affects how you feel, think and behave and can lead to a variety of emotional and physical problems. You may have trouble doing normal day-to-day activities, and sometimes you may feel as if life isn’t worth living.” (2)
Regardless of if your lowered mood or depression is caused by seasonal changes or other factors (both biological or situational), then finding out additional and effective treatment methods is important.
Reputable research has found that combining other treatment methods for depression alongside infrared heat therapy has had very positive results. It also appears that those living with SAD respond particularly well to the addition of infrared light and temperature increase.
Infrared light is a naturally occurring portion of the sun’s spectrum. If during the winter months there is less sun exposure, there will inherently be less infrared light, which is critical for mood as well as other aspects of health.
Uncovering the Power of Infrared Heat Therapy to Reduce Symptoms of Depression: The Study Details
Depression is a serious disorder that affects a significant portion of the world’s population, and sadly not all treatments work effectively for all those living with depression. This means that despite the progress made in treatment modalities there is still significant room for ameliorated ways to improve the lives of those living with depression.
Lead researcher Dr. Ashley E. Mason, PHD conducted a ground breaking study on how infrared heat therapy may positively affect those living with major depression. The study was published online for the very first time in October of 2025 in Sage Journals. This study explores the comparison between using infrared heat therapy in addition to cognitive therapy versus just using cognitive therapy in the treatment of depression. (3)
This publication is entitled ‘A Randomized Trial Testing a Novel Mind and Body Intervention for Depression: Cognitive Behavioral Therapy (CBT) and Whole-Body Hyperthermia (WBH)’ (3). The goal of the researchers was to address the global issue of depression, and here is how they describe the need that they hope to fill with their work.
“Major depressive disorder (MDD) affects 5% of adults (4% among men, 6% among women) worldwide and is a leading cause of life-years lost to disability. Currently available pharmacological treatments have significant limitations, including limited efficacy, delayed onset of action, and side effects that promote treatment non-adherence and/or discontinuation and impair quality of life.” (3)
The scientists were interested in exploring the use of heat to treat depression because it is now understood that there is a correlation between body temperature and mood.
“Several trials, including randomized controlled trials, have reported that whole-body hyperthermia (WBH) can elicit rapid reductions in depression symptoms.The rationale for using WBH as a treatment for depression is based on a growing body of observational and experimental studies suggesting associations between body temperature and MDD.” (3)
It was not without precedent that the aims of this study were established.
“To date, small pilot studies in laboratory settings using infrared heating devices, hyperthermic baths, or hot yoga have shown promise in improving mood in people with depression.” (3)
The researchers were diligent, and thorough with how they set the study up.
“This was a two-arm randomized clinical trial, conducted at an academic medical center, wherein participants were assigned to receive eight weekly sessions of CBT for depression and four biweekly WBH or sham WBH sessions.” (3)
CBT = Cognitive Behavioral Therapy
WBH = Whole Body Hyperthermia
There were a total of 30 participants who were divided into two separate groups. The heating apparatus used was an infrared dome like structure available for commercial purchase. This structure uses far infrared carbon heating panels. You can find the same heating mechanism in a far infrared sauna cabin structure as well. The sauna dome reached a temperature of 57.2 degrees Celsius or 134.96 degrees Fahrenheit. With the sauna set to this temperature the participants remained in the sauna until a core temperature of 38.5 degrees Celsius was reached, or 101.3 degrees Fahrenheit. This is considered to be a moderate fever.
Once the ideal core temperature was reached it was sustained for only 2 minutes, and then the participants were covered with blankets while they rested for 30 minutes as the core temperature cooled down. The subjects received cold clothes for their head and electrolyte drinks as needed.
The method used for this particular experiment is very similar to the Waon method from Japan: Infrared sauna sessions followed by resting sessions where the individuals are wrapped in blankets for a slow and gently cool down period.
This clinical trial overwhelming demonstrated that the individuals receiving far infrared sauna treatment along side of their cognitive behavioral therapy demonstrated improved symptoms from depressive disorder.
“Participants in the WBH and sham WBH groups had substantial reductions in depressive symptoms that were greater than typically seen with CBT alone.” (3)
Using both subjective and objective measurements this trial demonstrated that those participants able to conjure a moderate fever of 101.3 in the infrared sauna demonstrated a greater improvement than those in the sham group.
The very good news about these results is that they are easily reproducible from your home infrared sauna or one that you could find in a spa or a gym.
Use an Infrared Sauna on Your Own to Combat Seasonal Blues
If you are suffering from the winter blues, SAD, or even depression, consider incorporating an infrared sauna into your treatment protocol. Sauna use is not a substitute for psychological, or clinical care, however there is strong evidence that the use of an infrared sauna can substantially improve the quality of life for those individuals living with any variation of depression.
While not discussed in this particular study, it should be noted that the heat source was infrared light, which abides naturally in the sun’s spectrum. Infrared light is associated with improved mitochondrial function, so the reason why this study was so effective may not only be the result of heat, but perhaps also the addition of the infrared light into the body’s network. The unique relationship between human physiology and infrared light known as photobiomodulation has far reaching positive results on human biology. This may be one reason why this particular study was so successful in the treatment of depression.
It should also be noted that when it comes to treating depression with heat therapy it is important to raise the internal core temperature. Infrared light, by nature, moves as wavelengths and is able to penetrate into the soft tissues of the body. This fact, allows infrared light to be a more effective heat source when it comes to reaching a higher internal temperature compared to other heat sources that heat up the air and therefore just the surface of the skin.
It does appear that when using a sauna as a portion of your treatment for mood elevation or depression that an infrared sauna as opposed to a traditional hot air sauna is important, both for exposure to more light and to increase core body temperature.
This study also demonstrates the misconception that a high atmospheric temperature is necessary in order to increase core temperature. The reality is that far infrared light is more effective than hot air saunas.
If you are dealing with winter blues, or any kind of lowered mood, clinical or not, consider adding a far infrared sauna into your weekly or bi-weekly routine. Ensure that the temperature of your sauna is set to at least 130 degrees Fahrenheit, and if possible measure your internal temperature to see if you can reach a moderate fever of 101.3 degrees Fahrenheit.
Please be sure to give yourself ample time to cool off in a resting position after each sauna session with blankets and a comfortable bed, yoga mat, or nest of some kind. Additionally, ensure that you have access to plenty of fluids rich in electrolytes.
Do NOT substitute infrared sauna use for other treatments for depression, such as pharmacological care and therapy, but rather use a sauna in addition to other treatment methods provided your medical care practitioner agrees that this is suitable for you.
Depression takes lives and can be life threatening. If you or someone you know is in need of help please go to an emergency room or call the suicide prevention line.
988 Suicide and Crisis Lifeline
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Sources Cited:
- https://www.hopkinsmedicine.org/health/conditions-and-diseases/seasonal-affective-disorder#:~:text=Seasonal%20affective%20disorder%20(SAD)%20is%20a%20type,*%20Light%20therapy%20*%20Psychotherapy%20*%20Antidepressants
- https://journals.sagepub.com/doi/10.1177/27536130251387714
- https://www.mayoclinic.org/diseases-conditions/depression/symptoms-causes/syc-20356007