Boosting Fertility with Near Infrared Sauna: My Personal Journey and What the Science Says
Starting a family later in life isn't uncommon these days, but it often comes with a host of discouraging statistics: declining egg quality, lower ovarian reserve, and increased risks for both partners. When my husband and I began planning for pregnancy in our 40s, I was determined not to approach this chapter with fear, but with intention, knowledge, and trust in the body's ability to heal and thrive.
As a chiropractor and holistic wellness provider with years of experience supporting women through the perinatal period, I knew there were powerful ways to optimize our fertility naturally—tools that support the body's internal environment rather than override it. One of the several strategies we incorporated? Near infrared (NIR) sauna therapy.
Why We Started With a 120-Day Fertility Prep Window
Research shows that it takes approximately 90 days for both eggs and sperm to mature before they're ready for ovulation and ejaculation. So instead of waiting until we were "trying" to conceive, we backtracked four months to give our bodies time to reset and rebuild: 30 days for detox and body preparation, followed by 90 days of focused preconception support.
Our Preconception Plan included:
- A 21-Day Purification to support liver function and hormonal balance
- Reducing exposure to endocrine disruptors (cleaner food, skincare, and home products)
- Stress reduction strategies, including sleep hygiene and nervous system support
- Frequent use of near infrared sauna therapy for detoxification, hormonal regulation, and enhanced cellular energy
Why Near Infrared Sauna?
Unlike traditional dry or steam saunas, near infrared (NIR) saunas emit a specific wavelength of light that penetrates deeper into the tissues. This light is absorbed by our cells—specifically, the mitochondria within the cell—which reduces inflammation, promotes detoxification, and, particularly important when it comes to egg and sperm health, boosts energy production (ATP).
What the Research Says
1. Improved Egg & Sperm Quality
Egg cells contain 200x more mitochondria than typical cells. Mitochondrial health is essential for energy production, oocyte maturation, and chromosomal stability. NIR sauna therapy enhances ATP production and reduces oxidative DNA damage, improving both egg quality and reducing age-related risks like aneuploidy. Studies on mitochondrial function in egg cells have shown these connections to be crucial for fertility.
In men, NIR exposure has been shown to increase sperm motility, morphology, and count by boosting mitochondrial efficiency and reducing oxidative stress. Research on light therapy and sperm quality demonstrates these improvements in male fertility parameters.
2. Hormonal Regulation & Endometrial Health
NIR light stimulates the pituitary gland, which plays a central role in regulating reproductive hormones like LH, FSH, and estrogen. It also improves blood flow to the ovaries and uterus, supporting follicle development and endometrial receptivity. Research on reproductive hormone regulation shows how light therapy can support these critical reproductive processes.
3. Anti-Inflammatory & Anti-Aging Effects
Age-related fertility decline is closely tied to mitochondrial dysfunction and increased oxidative stress. NIR light therapy reduces inflammation, promotes mitochondrial biogenesis, and restores energy metabolism—all of which contribute to healthier reproductive tissues. Studies on reversing age-related fertility decline support these anti-aging effects on reproductive health.
Our Sauna Routine
We have a portable near infrared sauna in our home and at our clinic, which allowed us to easily incorporate 25–30 minute sessions, 4–5 days a week. I found these sessions to be not only restorative, but empowering—they were a dedicated time to reset my nervous system and reconnect with my body's natural rhythms.
During the first 30 days of our 120-day fertility plan, both my husband and I used the sauna to support detoxification and reduce inflammation. However, once we entered the critical 90-day preconception window, he discontinued sauna use. Why? Because heat exposure can negatively affect sperm development, and elevated scrotal temperatures are known to impair motility and count. Research on heat exposure and male fertility confirms this important timing consideration.
Beyond Detox: NIR and the Nervous System
In today's fast-paced world, many of us operate from a sympathetic-dominant state—also known as fight, flight, or freeze. This stress mode redirects blood flow away from our core systems (like digestion and reproduction) toward our limbs for survival.
Regular NIR sauna use promotes a parasympathetic shift, helping your body restore homeostasis by supporting hormone balance and immune health, but also enhancing the function of vital elimination pathways (liver, lymph, kidneys, and skin).
The heat from NIR saunas dilates blood vessels, increasing circulation of oxygen and nutrient-rich blood flow to the ovaries and uterus, supporting egg health and uterine lining development.
When NOT to Use Sauna Therapy
While NIR sauna therapy is incredibly beneficial during the preconception priming phase, it should be paused once:
- You're actively trying to conceive
- You're in the second half of your cycle (post-ovulation)
- You've confirmed pregnancy
For men, it's important to stop heat exposure at least 90 days prior to trying to conceive to avoid compromising sperm health.
Important Safety Considerations
While NIR saunas are generally considered safe, it is important to use them responsibly. Overheating and dehydration are potential risks, and individuals with certain medical conditions or implants should consult a healthcare provider prior to use. Always consult your care provider to tailor timing based on your individual needs.
Ready to Build Your Preconception Plan?
At AlignSD Wellness Center, we specialize in helping women and couples prepare for pregnancy through personalized care rooted in science, nervous system regulation, and holistic wellness.
Whether you're:
- Preparing to start a family later in life
- Seeking natural ways to improve your fertility
- Navigating hormone imbalances or stress-related health issues
...you don't have to do it alone.
Visit us at AlignSD Wellness Center to learn more about our services and schedule your appointment.
Final Thoughts
I'm elated to report that my husband and I were able to naturally conceive our baby on our 5th ovulation cycle at the age of 42. As we are weeks away from our son's first birthday, I reflect on the journey we've been on to get to where we are today. When I look at my big, beautiful, healthy boy, I'm so grateful for the knowledge and resources I've gained throughout my career that helped me achieve a personal goal I always dreamed of—becoming a mama.
Fertility isn't just about lab values or rigid timelines—it's about your body's capacity to heal, adapt, and create when given the right environment.
Through science-backed tools like near infrared sauna therapy, gentle detox, and nervous system regulation, we can support the root of reproductive health—not just the symptoms.
Your body can be a fertile, vibrant, and resilient space for new life. Let's build that foundation together.
Learn More
If you're interested in diving deeper into the research behind near infrared sauna therapy and fertility, here are some key studies that informed our approach:
