Sauna and infrared cabin during pregnancy - yes or no?

If you are pregnant or know someone in your immediate circle who is, you may have already asked yourself: "Can pregnant women use a sauna?".

It's a legitimate question, and even medical professionals don't completely agree on the answer.

The idea of immersing their body in the warmth of an infrared sauna to relieve back pain and other common pregnancy discomforts may sound wonderful to many pregnant women.

However, before you go into a sauna or infrared cabin while pregnant, you should inform yourself about the risks for you and your unborn baby.

Sauna visits during pregnancy, especially in the first trimester, are associated with risks. Most doctors recommend avoiding them during the first three months.

It is not recommended to use a sauna during pregnancy, as extreme heat exposure can lead to complications in pregnancy.

However, research on the topic is scarce, and for normal pregnancies, there is no objection to using an infrared cabin from the second trimester onwards.^1,2

In any case, the use of a sauna during pregnancy should be discussed with a doctor beforehand.

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What rules apply to infrared saunas during pregnancy?

If your doctor allows you to use a sauna during pregnancy, you should limit the time you spend there to 15 minutes or less.

One possible reason is that the strain on the mother's cardiovascular system, as well as on the fetus, is rather gentle and does not represent too much of a burden.

Furthermore, the mother does not sweat as much, which in turn is advantageous in terms of detoxification.

Many people use infrared cabins for detoxification to reduce environmental influences such as plastic, heavy metals, etc. During pregnancy, however, detoxification through the infrared sauna should ideally be reduced or avoided, as it is not clear whether toxins or similar can reach the fetus or not.

Our motto here is clearly to err on the side of caution. In addition, there are a few other rules to observe during, before, or after these 15 minutes in the sauna.

• First, discuss saunas during pregnancy with your doctor and/or midwife.
• Even if this is not your first time in an infrared sauna, take it slow and avoid excessively high temperatures.
• One or two visits to the infrared cabin may be enough to feel positive effects.
• As before any use of an infrared cabin, you should drink enough water. Since you are more sensitive as a pregnant woman, you should place even more emphasis on adequate hydration.
• Try not to cool down too suddenly and abruptly after the sauna. Cooling down in the fresh air is completely sufficient; it is not necessary to take cold showers or perform other extremes.
• You should leave the sauna immediately if you feel faint or nauseous. This can be a sign that your body is overheating.

Some doctors recommend avoiding sauna visits entirely during pregnancy. However, this primarily depends on the pregnant woman's well-being, the baby's health, and the course of the pregnancy.

Those who generally feel well and discuss this with a medical professional can use the infrared cabin during pregnancy without any problems.

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What effect does heat have during pregnancy?

Extreme and constant heat is the main problem with saunas during pregnancy. While this heat may be relaxing and feel good, it may not be safe for the unborn baby.

When babies are in the womb, they cannot regulate their body temperature. This means they cannot tolerate the extreme heat of a sauna.

Studies have shown that some babies exposed to high temperatures (such as those in a hot tub or sauna) during the first trimester experience severe complications of the brain and/or spinal cord.

It is also possible that extreme heat causes or contributes to miscarriages or birth defects such as ventricular septal defects and patent ductus arteriosus. Research is still ongoing.

The extreme heat of a sauna during pregnancy can even worsen some existing conditions.³

What alternatives are there for pregnant women?

If you prefer to avoid using an infrared sauna during pregnancy, you can look for other alternatives to prepare for labor and increase the chances of an uncomplicated birth.

Some women also turn to complementary therapies during pregnancy to alleviate symptoms such as nausea and vomiting, as well as lower back pain.

We have listed some helpful methods for this here.

Massages

Massage therapy during pregnancy has been shown to offer many benefits, including a sense of well-being, improved relaxation, and restful sleep.

However, certain techniques and trigger points in the body can induce contractions and premature labor, making it important to seek expert advice.

Prenatal massage is a specialized certification, and massage therapists who practice it have advanced training in safe techniques for pregnant women.

A 2011 study shows that massages during pregnancy can relieve depression and anxiety, as well as leg and back pain.⁴

Further studies suggest that massages can reduce premature births and postpartum depression, and improve sleep during pregnancy.^5,6

In addition, massages can help relieve pregnancy-related fluid retention or swelling and reduce stress levels in pregnant women.⁷

Acupuncture

Acupuncture involves inserting tiny metal needles into the skin at specific points on your body. While these points are stimulated, the therapist tries to balance the Yin (cold, slow) and Yang (hot, excited) forces in the body to allow the flow of Qi (life force).

If you are not familiar with this type of healing method, it may sound a bit outlandish. However, there is research that supports the use of acupuncture for a variety of conditions, including chronic pain and headaches.

During pregnancy, acupuncture contributes to numerous improvements:

• Better sleep quality
• Relief from morning sickness
• Reduction of swelling
• Alleviation of back, pelvic, or neck pain
• Can also be used to induce labor

From the 36th week, pregnant women can start weekly 30-minute treatments until their due date.⁸

Yoga

Similar to other types of childbirth classes, prenatal yoga is a versatile exercise approach that promotes stretching, mental centering, and focused breathing.

Research suggests that yoga during pregnancy is safe and can have many benefits for mothers and their babies.

Prenatal yoga can:

Improve sleep

Reduce stress and anxiety

Increase strength, flexibility, and endurance of muscles needed for childbirth

Relieve lower back pain, nausea, headaches, and shortness of breath

Prenatal yoga classes can also help to meet other pregnant women and prepare for the stress of parenthood or to exchange experiences with like-minded people.

There are many different types of yoga. Prenatal yoga, Hatha yoga, and Restorative yoga are the best choices for pregnant women.

Be sure to avoid yoga in the infrared sauna, also known as hot yoga. This involves taking vigorous poses in a highly heated room.⁹

Meditation

A shocking 18% of all pregnant women suffer from depression during pregnancy.¹⁰

Deep relaxation techniques, meditation, and visualization can help you cope with the various physical and emotional stresses of pregnancy.

Some of the benefits of meditation include:

• Better sleep
• Connection to your changing body
• Reduction of anxiety and stress
• Peace of mind
• Less tension
• Positive birth preparation
• Lower risk of postpartum depression

Doctors and scientists have investigated the benefits of meditation for pregnant women and found that it can help expectant mothers throughout pregnancy and especially during childbirth.¹¹

Sports and exercise

The more active and fit expectant mothers are during pregnancy, the easier it will be for them to adapt to the changing shape and weight gain. In addition, muscles and general fitness help cope with labor during childbirth.

Continue your normal daily physical activity or exercise (sports, running, yoga, dancing, or even walks to and from shopping) for as long as you feel comfortable. Exercise is by no means dangerous for the baby.

Only exercises with a risk of falling, such as horseback riding, skiing, ice hockey, or cycling, should be done with caution. Falls can harm the baby.¹²

Aromatherapy

There is evidence that some essential oils offer therapeutic benefits that can relieve common pregnancy discomforts and reduce anxiety.

When used correctly, certain essential oils can provide the following positive effects:

• Relief from nausea and upset stomach
• Soothing sore muscles
• Relief from irritation and swelling associated with hemorrhoids
• Improved sleep
• Improved skin elasticity
• Reduces stretch marks
• Helps reduce anxiety during labor

As often, aromatherapy should generally be avoided in the first trimester of pregnancy. The first trimester is the most critical phase of pregnancy, and any risk of exposing the fetus to a toxic substance should absolutely be avoided.¹³

However, in the second and third trimesters, aromatic scents can work wonders. A selection of soothing aromas for pregnant women are:

• Rose oil¹⁴
• Lavender oil¹⁵
• Peppermint oil¹⁶
• Chamomile oil¹⁷
• Citrus oil¹⁸

Conclusion

Since there are not enough studies on the topic of saunas during pregnancy, it is difficult to give precise information.

It is true that the baby and mother are at a higher risk of danger during the first three months of pregnancy. Therefore, heat treatments should be avoided during this time.

From the second trimester onwards, a healthy pregnant woman can benefit from short stays in an infrared sauna under certain conditions and restrictions.

So, it is certainly allowed to go into a sauna or infrared cabin while pregnant. Nevertheless, it should only be used moderately and discussed with an expert beforehand.

If you are looking for a safe, elegant, and comfortable infrared sauna for your home, we at Clearlight are happy to help with advice.

Clearlight points out that this article is not intended as direct medical advice. You should always consult a doctor and seek advice before making significant changes to your lifestyle or existing treatment.  

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