Key Takeaways
· Using a sauna or infrared sauna blanket during pregnancy carries risks and is generally not recommended, especially in the first trimester.
· Main concerns include dehydration, overheating, fainting, and risk to fetal health; always consult a physician before sauna use while pregnant.
· If sauna use is approved by your doctor, keep sessions short (10–15 minutes), temperatures under 102°F, and ensure another adult is present.
· Safe alternatives like red light therapy, meditation, or hydrotherapy offer pain relief and wellness without excess heat stress.
Going through pregnancy can be a nerve-wracking experience. Your body changes, your hormones shift, and there can be confusion about what is safe; including whether to use home sauna wellness routines or an infrared sauna blanket for comfort.
Everything from what you eat to the activities you enjoy can impact both your health and your baby’s. For instance, most experts recommend avoiding foods like raw fish and processed meats during pregnancy.
One of the activities many people regularly enjoy is spending time in a sauna. However, while pregnant, you likely want to be sure that this hobby won't cause any harm to yourself or your child. This applies even though enjoying a sauna might seem tempting to help with all the aches and pains you are experiencing.
Are Saunas Safe During Pregnancy?
There are several important issues to consider before using a sauna while pregnant. While some may assume all relaxation is beneficial, risks like dehydration, fainting, and overheating mean extra caution is needed. If you’re prone to dehydration or heat-related problems, a sauna may not be suitable.
Fainting inside a sauna can lead to complications for your baby, and heat exhaustion or heat stroke add additional dangers. Even regular users should be cautious once pregnant.
In addition, heat exhaustion is possible when using a sauna. This concern comes in tandem with the ones we've already mentioned. Saunas heat you up and if you stay in them too long, it can lead to heat exhaustion or heat stroke, be the cause of fainting, and make you dehydrated.
Consult Your Physician
The safest move is to talk to your doctor if you want to use a home sauna, sauna accessories, or infrared sauna blanket during pregnancy. Most will advise against sauna use, particularly in the first trimester, due to links with overheating, miscarriage, or neural tube defects.
If usage is cleared, keep sauna temperatures below 102°F, limit sessions to 10–15 minutes, and always have another adult present. Exit immediately if you feel faint, dizzy, or experience a rapid heartbeat, stomach pain, or tingling in hands and feet.
See additional doctor-approved safety advice within this article: Top 8 Benefits of an Infrared Sauna.
Alternative Pain Relief Options
Given the risks, you might wonder what safe wellness alternatives exist for pregnancy. One of the leading methods is red light therapy (RLT), now recommended by many doctors for its gentle, non-heating pain relief.
Read More: Best red light therapy device for pain for more insights on red light therapy for pain relief.
As shown in recent studies, red light therapy can assist with pregnancy aches and even help manage depression, all without the heat-related drawbacks of saunas. The simple five-week use of bright white light therapy was even found to improve depressive symptoms with minimal side effects.
Other safe pain and stress relief options include:
· Acupressure – Involves firm finger or thumb massage on specific areas of the body to reduce pain and other frustrating symptoms.
· Acupuncture – Similar to acupressure but uses thin needles to stimulate specific points on the body.
· Aromatherapy – Used for inhalation or topical use to help with uncomfortable symptoms like muscle aches and nausea.
· Chiropractic Medicine – Involves physical manipulation by a professional who realigns the spine and other joints of your body.
· Exercise – Exercise can help lower delivery and pregnancy complications, boost your mood, ease pain, improve sleep, and lower blood pressure.
· Hydrotherapy – Involves the use of warm water to help reduce the discomfort of pregnancy and is recommended at temperatures below 95 degrees Fahrenheit for 10 minutes or less.
· Massage Therapy – Massage therapy from a professional or a partner can help relieve headaches, heartburn, backache, and sciatica.
· Meditation – Visualization and meditation help cope with the emotional and physical stresses of pregnancy.
· Reflexology – Involves pressure applied to areas like the hands and feet to help with fatigue, nausea, backache, constipation, and other symptoms.
Always discuss these therapies with your physician to guarantee they're appropriate for your health stage.
Closing Thoughts on Using a Sauna While Pregnant
Some people may use a sauna with doctor approval during pregnancy, but potential side effects make it unsuitable for most. Red light therapy is a safer, effective option for pain relief and mood support before and after childbirth.
Sun Home Saunas offers a range of red light therapy systems and premium infrared sauna choices tailored for wellness at every stage.
Reach out today and find out more from our sauna experts.
FAQ
Can I use a sauna or infrared sauna blanket while pregnant?
It is generally not recommended due to overheating, dehydration, and fetal health risks. Always ask your doctor before considering sauna use.
What is the safest alternative for pain relief during pregnancy?
Red light therapy offers non-heating pain relief and mood support with a strong safety record. Other options like massage, hydrotherapy, and meditation are also beneficial.
If my doctor approves sauna use, what safety steps should I follow?
Limit sessions to 10–15 minutes in temperatures under 102°F, hydrate well, and never use the sauna alone. Leave if feeling faint or dizzy.
What else can help alleviate pregnancy symptoms naturally?
Acupressure, gentle exercise, aromatherapy, and professional massage are effective. Discuss all alternative therapies with your doctor before trying.
Can red light therapy be safely used throughout pregnancy?
Yes, it's regarded as safer than a sauna and provides gentle relief for aches, pains, and emotional stress without significant heat exposure.
