Your Winter Wellness Routine: Sauna + Red Light for Immune Support

2 days ago

4 min read

Infrared Sauna and red light therapy at Evolution Fitness, Santa Barbara, Ca

Shorter days, busier schedules, holiday travel, and a calendar full of gatherings. Winter asks a lot of our bodies, and it's no coincidence that this is when colds and flu tend to make the rounds.

The foundations of a resilient immune system don't change with the seasons: quality sleep, real food, movement, stress management, and time outside. But if you're looking for a way to give your body a little extra support this winter, two of the most-loved tools in our Restore Lounge are worth a closer look: infrared sauna and red light therapy.

Why winter is tough on the immune system

A few things stack up this time of year:

Less sunlight, which can affect vitamin D levels, mood, and sleep rhythms
More time indoors, in closer contact with others
Higher stress and less sleep during the holidays, both of which can dampen immune function
Less movement, as cold mornings and dark evenings make workouts easier to skip

None of this means you're destined to get sick. It just means your body benefits from intentional care, and that's where recovery habits come in.

Sauna: a little heat stress goes a long way

When you sit in a sauna, your core temperature rises, your heart rate climbs, and your blood vessels dilate. In many ways, it's a gentle, controlled version of what happens during a fever, one of the body's own tools for fighting infection.

That short-term heat stress triggers some interesting responses:

It mobilizes immune cells. A 2026 study of 51 adults found that a single sauna session temporarily increased circulating white blood cells (the cells that help your body respond to threats) by roughly 8 to 10%. Importantly, this happened without a broad spike in inflammatory signaling.

It may mean fewer colds. In a well-known study, people who used a sauna regularly (one to two times a week) had noticeably fewer colds over six months than those who didn't. The difference showed up mostly in the final three months, when colds were about half as common in the sauna group. The takeaway: consistency matters.

It's linked to lower inflammation. Long-term research from Finland has associated frequent sauna use with lower resting levels of inflammatory markers like C-reactive protein. Chronic, low-grade inflammation can wear down the immune system over time, so keeping it in check is a win.

It helps you downshift. Heat is deeply relaxing for most people. Lower stress and better sleep are two of the most powerful things you can do for your immune health, and many of our members say their best night's sleep follows a sauna session.

Red light therapy: supporting your cells from the inside out

Red light therapy (also called photobiomodulation) uses specific wavelengths of red and near-infrared light that are absorbed by your cells. Unlike UV light, it doesn't burn or damage skin.

The main way it works is by supporting your mitochondria, the energy centers inside your cells, including your immune cells. A 2025 scientific review described red light therapy as immunomodulating: rather than simply "boosting" the immune system, it appears to help balance it, calming excess inflammation while supporting healthy immune function.

Research suggests red light therapy may:

Help regulate inflammation
Support circulation and oxygen delivery to tissues
Support tissue repair and recovery after workouts
Support healthy sleep and circadian rhythms, especially helpful when winter days are short

To be transparent, much of the immune-specific research is still early or done in lab settings, and more human studies are needed. But red light is gentle, relaxing, and supports so many of the systems your immune health depends on, like recovery, sleep, and inflammation balance.

Better together: a simple winter routine

One of the best things about the Restore Lounge is that you don't have to choose. Every session includes access to the infrared sauna, cold plunge, and red light therapy, so you can build a routine that works for you.

A simple way to start:

Infrared sauna, 15 to 25 minutes. Ease in if you're new, and leave when you feel ready.
Red light therapy, 10 to 15 minutes. Relax, breathe, and let your body settle.
Optional cold plunge. A short dip can feel invigorating, but it's always your call.
Hydrate. Drink water before and after, and consider adding electrolytes.

How often? For immune support, consistency beats intensity. Aim for one to three sessions a week through the winter months.

A few safety notes

Sauna and red light therapy are safe for most people, but check with your healthcare provider first if you are pregnant, have a heart condition or blood pressure concerns, take medications that affect heat tolerance or light sensitivity, or have any other medical conditions. Skip your session if you have a fever or feel unwell.

Build your winter resilience at Evolution Fitness

Your immune system works hard all year, and winter is the perfect time to give it some extra care. Pair your sauna and red light sessions with good sleep, nourishing food, and regular movement, and you'll be setting yourself up for a healthier, more energized season.

Ready to make recovery part of your winter routine? Book a 30 or 60-minute Restore Lounge session and enjoy private access to infrared sauna, red light therapy, and cold plunge right here in Santa Barbara.

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