Explore the differences between infrared and traditional saunas, including heat, humidity, and health benefits. Learn which sauna best fits your goals for relaxation, detox, pain relief, or cardiovascular health.
Saunas have been central to relaxation and wellness for centuries, especially in Nordic cultures where the Finnish sauna is a daily tradition. More recently, infrared saunas have grown in popularity, praised for their gentle heat and potential therapeutic effects. With both options widely available today, many wellness enthusiasts ask the same question: Which sauna is better for me?
This guide breaks down the differences, benefits, and key considerations of infrared and traditional saunas so you can make the best choice for your health and lifestyle.
What Is an Infrared Sauna?
Infrared saunas use infrared heaters to emit light waves that directly warm the body rather than the surrounding air.
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Temperature: 120°F–140°F (49°C–60°C)
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Humidity: Very low, no steam involved
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Experience: A dry, gentle heat that penetrates deeply and warms you “from the inside out”
Because of the lower temperatures, infrared saunas are more comfortable for those sensitive to heat, while still promoting intense sweating and detoxification.
What Is a Traditional Sauna?
Also known as a Finnish sauna, the traditional sauna uses a wood stove or electric heater to warm the air, which then heats your body.
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Temperature: 150°F–195°F (65°C–90°C)
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Humidity: Moderate to high, especially when water is poured over hot stones
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Experience: A hot, steamy environment—the classic “sweat lodge” feel
This style emphasizes heat and humidity, creating a powerful, immersive sauna experience.
Health Benefits of Infrared Saunas
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Detoxification: Deeper heat penetration promotes sweating and toxin release.
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Improved Circulation: Encourages blood flow, aiding muscle recovery.
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Pain Relief: Soothes joint stiffness and inflammation.
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Weight Management: Elevated heart rate during sessions can help burn calories.
Health Benefits of Traditional Saunas
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Cardiovascular Support: High heat increases heart rate and improves circulation.
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Stress Relief: Heat and steam relax muscles and calm the nervous system.
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Respiratory Health: Steam opens nasal passages and eases breathing.
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Skin Care: Sweating clears pores, leaving skin refreshed and purified.
Infrared vs. Traditional: Which Is Better?
There isn’t a universal winner—it depends on personal preference and goals.
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Temperature Tolerance: Prefer gentle, dry heat? Choose infrared. Love intense steam and heat? Go traditional.
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Health Focus: Want detoxification or pain relief? Infrared may be more effective. Looking for cardiovascular benefits or stress reduction? Traditional is a great option.
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Convenience: Infrared models are compact, easier to install, and more energy-efficient. Traditional saunas require more space and ventilation but deliver the classic spa experience.
Quick Comparison
| Feature |
Infrared Sauna |
Traditional Sauna |
| Heating Method |
Infrared light warms the body |
Heats air; steam from hot stones |
| Temperature |
120°F–140°F |
150°F–195°F |
| Humidity |
Low |
Moderate to high |
| Best For |
Detox, pain relief |
Cardiovascular health, relaxation |
| Setup |
Compact, home-friendly |
More space and ventilation needed |
| Maintenance |
Low upkeep |
Higher (wood, stones, cleaning) |
Things to Consider Before Choosing
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Space & Installation: Infrared units are smaller and simpler. Traditional saunas need more room and ventilation.
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Cost: Infrared saunas are often cheaper upfront and more energy-efficient. Traditional saunas may cost more to run but provide an intense, authentic experience.
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Maintenance: Infrared requires minimal upkeep. Traditional models need regular cleaning and care.
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Health Conditions: If you have heart, blood pressure, or respiratory concerns, always consult your doctor before sauna use.
Are Infrared Saunas Healthier?
Infrared saunas are often marketed as the “healthier” choice because they’re easier to tolerate and deliver targeted heat penetration. They can be great for beginners or anyone sensitive to heat.
That said, traditional saunas have decades of scientific research supporting their cardiovascular and stress-relief benefits. Ultimately, the healthiest option is the one you’ll enjoy and use consistently.
Final Thoughts
The infrared vs. traditional sauna debate doesn’t have a one-size-fits-all answer. Both offer proven health benefits:
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Infrared saunas are best for detoxification, pain relief, and ease of use.
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Traditional saunas excel in cardiovascular health, deep relaxation, and respiratory support.
The right choice depends on your health goals, comfort level, space, and budget. No matter which you choose, making sauna sessions part of your wellness routine can enhance relaxation, recovery, and overall quality of life.
