How can I get infrared light naturally? Your complete guide

September 22, 2025 •

4 min read

Nearly half of the sun's total energy output is infrared radiation, a powerful, natural form of light we experience as heat. This guide explores the various ways you can naturally receive this beneficial radiation and answers the question: how can I get infrared light naturally?

Quick Summary

The most effective natural method for gaining infrared exposure is spending time outdoors during sunrise and sunset, when beneficial wavelengths are higher and UV rays are at their lowest intensity. Other sources include thermal heat from fire and warmed surfaces, all of which support cellular function and overall well-being.

Key Points

Sunlight is Primary: The sun is the most abundant natural source of infrared light, particularly during sunrise and sunset when the IR-to-UV ratio is most favorable.
Timing is Everything: The best time for natural infrared exposure is for 10-20 minutes during the early morning or late afternoon to maximize benefits while minimizing harmful UV radiation.
Fire and Heat: Natural heat sources like campfires, fireplaces, and sun-warmed surfaces like sand or rocks also emit relaxing, far-infrared radiation.
Boosts Cellular Health: Natural infrared light helps stimulate the mitochondria within cells, boosting energy production (ATP), and promoting repair and regeneration.
Regulates Body Clock: Exposure to natural full-spectrum light, including IR, is crucial for maintaining a healthy circadian rhythm, which can positively influence mood and sleep.
Requires Intentionality: Modern indoor living and energy-efficient lighting have reduced natural light exposure, making it important to intentionally seek out outdoor time to get your daily dose of natural infrared.

Understanding Natural Infrared Light

Infrared radiation (IR) is part of the electromagnetic spectrum, falling just beyond visible red light. Unlike harmful ultraviolet (UV) rays, IR is non-ionizing and is primarily experienced as heat. It can penetrate the skin's surface and has been studied for its effects on everything from boosting cellular energy to promoting skin health. The good news is that you don't need expensive equipment to benefit from it—nature provides abundant sources, free of charge.

Harnessing Sunlight: The Primary Natural Source

The sun is, without a doubt, the most powerful and abundant natural source of infrared light. However, maximizing its benefits while minimizing risks requires smart timing and practice. Not all sunlight is created equal, and the atmospheric filtering process changes the light spectrum throughout the day.

The Importance of Timing

For safe and effective infrared exposure, timing is everything. The search results highlight that the best times are during the early morning after sunrise and the late afternoon before sunset.

Higher IR-to-UV Ratio: During these periods, the sun is lower on the horizon, meaning its light passes through more of the Earth's atmosphere. This naturally filters out more of the harmful UV rays, leaving a higher concentration of beneficial red and near-infrared light.
Optimal Mitochondrial Activation: The body's cellular powerhouses, the mitochondria, respond most effectively to red and near-infrared light in the morning hours, aligning with our natural circadian rhythms.

Safe Sun Exposure Practices

Experts suggest that just 10–20 minutes of exposure during these optimal times can be sufficient for receiving a therapeutic dose of natural IR. Here’s how to do it safely:

Skip the Sunscreen: During your brief, targeted exposure, avoid using sunscreen, as it can block the beneficial IR and red light wavelengths. Save it for peak UV hours.
Expose More Skin: While IR light can penetrate clothing, maximizing skin exposure during these brief, low-UV periods will increase absorption.
No Sunglasses: Wearing sunglasses blocks beneficial red and blue light signals to your eyes, which are crucial for regulating your circadian rhythm. Avoid them during your morning and evening sessions.
Ground Yourself: To amplify the benefits, try walking barefoot on natural surfaces like grass or sand while enjoying the sunlight. This practice, known as earthing or grounding, can help restore electrical balance in your body.

Other Natural Sources of Infrared

While the sun is the star player, other natural sources can also provide infrared exposure.

Firelight: Think of the warm, soothing glow of a campfire or fireplace. The radiant heat you feel is far-infrared light. While not as potent for near-infrared photobiomodulation as the sun, it provides a different, deeply relaxing frequency.
Thermal Earth: Anything heated by the sun, such as warm sand or rocks, absorbs and emits far-infrared energy. This is why basking on a warm, sun-soaked rock or spending time in a hot spring feels so good.
Body Heat: Believe it or not, your own body and the bodies of those close to you also emit infrared light. This is a subtle, constant source of far-infrared that is part of everyday human interaction.

The Difference Between Natural and Artificial Infrared

Natural and artificial IR sources are not created equal. While devices like infrared saunas or therapy lights offer controlled, targeted doses, they lack the full-spectrum benefit of natural sunlight.

Natural Sunlight: Provides a complete, balanced spectrum of light, including near-infrared (NIR), mid-infrared (MIR), and far-infrared (FIR). It also comes with the added benefits of full-spectrum visible light exposure, which is vital for mood and circadian rhythm.
Artificial IR: Many modern artificial lights, especially energy-efficient LEDs, lack the crucial IR and red light wavelengths found in natural sunlight. While targeted IR devices can be effective, they cannot fully replicate the holistic effects of natural light exposure. Some studies using unnaturally high-intensity artificial IR have even shown potentially harmful effects, highlighting the importance of lower, natural intensities.

Natural Infrared Sources: A Comparison


Feature	Sun (Morning/Evening)	Firelight (Campfire)	Thermal Earth (Warm Sand/Rocks)
Primary Wavelengths	Near-Infrared, Red Light	Far-Infrared	Far-Infrared
Penetration Depth	Deeper (NIR)	Most Deep (FIR)	Most Deep (FIR)
Key Benefits	Cellular energy (ATP), circulation, mood, circadian rhythm	Relaxation, detoxification, soothing warmth	Relaxation, localized heat therapy
Associated Risks	Minimal UV exposure during specific times	Minimal; risk of burns from direct contact	Minimal; risk of overheating with prolonged contact
How to Access	Spend 10-20 min outdoors after sunrise or before sunset	Sit by a bonfire or fireplace	Bask on sun-warmed surfaces

For more in-depth scientific context on the benefits and potential risks of natural infrared exposure, you can refer to authoritative sources like the National Institutes of Health. For instance, this article provides a detailed review: Natural Infrared and Skin Health.

Conclusion: Making Nature Part of Your Routine

Incorporating natural infrared into your daily routine is a simple and effective way to promote cellular wellness and overall health. By timing your sun exposure to take advantage of peak IR and low UV periods, you can safely harness nature's healing energy. Remember to also embrace the warmth of other natural sources, like a cozy fire, to supplement your body's needs. Reconnecting with the natural light spectrum we evolved with can have profound and lasting benefits for your mind and body.

Frequently Asked Questions

The optimal time is in the early morning after sunrise and the late afternoon before sunset. During these hours, the sun's position naturally increases the ratio of infrared light to harmful ultraviolet (UV) radiation, allowing for safer exposure.

For effective yet safe exposure, 10 to 20 minutes is typically sufficient during the recommended early morning or late afternoon periods. Those with lighter skin may need less time, while those with darker skin may need slightly more.

Yes, infrared light, especially near-infrared (NIR) and far-infrared (FIR), can penetrate through most clothing, but the degree of penetration varies by fabric type. For instance, loose-weave cotton and polyester are more permeable than dense fabrics like denim.

Yes, you can. While cloud cover can reduce the intensity of all sunlight, some infrared wavelengths will still pass through. However, for maximum benefit, clear skies are preferable.

Natural sources like the sun provide a full spectrum of infrared (near, mid, and far), often at a lower, more therapeutic intensity. Artificial sources like saunas offer controlled but often limited parts of the infrared spectrum, and most modern indoor lighting lacks IR entirely.

When done correctly (in the morning/evening at lower intensities), the risks are minimal. The main risk associated with sunlight is UV exposure, which is why timing is critical. Avoiding midday sun and prolonged high-intensity exposure is key.

Yes, the warmth felt from a campfire or fireplace is primarily far-infrared (FIR). This type of heat can be deeply relaxing and provides therapeutic effects similar to those from infrared saunas, promoting relaxation and detoxification.