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Infrared saunas have been growing in popularity over the past 10–15 years, offering a more modern take on the sauna experience. And while they’re definitely getting attention, traditional saunas haven’t gone anywhere - in fact, they’re still the gold standard for many wellness lovers around the world.
We put this article together to help you understand the infrared vs traditional sauna differences. Whether you're just starting your research or deciding between the two for your home, this guide will give you a clear, side-by-side look at what each option offers.
It’s best to start with a brief introduction to the sauna itself before getting into the details. Infrared saunas use infrared light to heat the body directly, rather than warming the air around you. The heat comes from panels that emit infrared radiation, which penetrates the skin and raises your core temperature from the inside out. This method creates a deep, steady warmth without the need for high ambient temperatures.
Infrared saunas typically run between 45°C and 65°C (113°F to 150°F), which is lower than traditional saunas but still very effective. Since the heat works by warming the body directly, it often feels more comfortable and consistent. We recommend starting at the lower end of that range—around 45–50°C (113–122°F)—especially if you're new to infrared saunas. You can always increase the temperature over time as your body adjusts. We also suggest preheating the sauna for 10–15 minutes before getting in, and keeping sessions between 25–45 minutes, depending on your comfort level and goals.
Infrared saunas offer a wide range of health benefits, and while the list is long, we’ve selected a few of the most important ones. Below are the key benefits, each with a short explanation to help you understand how infrared heat affects the body.
A traditional sauna works by heating the air, not the body directly. It uses a heater and a stack of stones to build up high temperatures—usually between 70°C and 90°C (160°F to 195°F). Once heated, the air warms your body from the outside in, creating a more intense experience compared to infrared saunas. Some people like to add a splash of water onto the stones to create steam, which boosts humidity and adds that signature wave of heat. It’s a simple setup, but the feeling is hard to beat if you enjoy a classic, full-body sweat.
The origin of traditional saunas is well known - Finland, where they’ve been part of everyday life for generations. What’s remarkable is how well this tradition holds up today. So many studies have confirmed the benefits of regular sauna use, from improved heart health and circulation to stress relief and better recovery. It’s no surprise that traditional Finnish saunas are now available all over the world. These proven results are part of what drew us into this business in the first place. Seeing how something so simple can offer such real benefits has shaped the way we design and offer our saunas today.
When it comes to heat and how each sauna feels, the infrared vs traditional sauna difference is pretty noticeable. Traditional saunas heat the air, so the whole room gets hot - you feel it instantly as soon as you step in. It’s a dry, intense kind of heat that makes you sweat fast. Infrared saunas, on the other hand, use radiant heat that warms your body directly without needing to crank up the air temperature. The warmth feels deeper and more gradual. Some people find it more comfortable, especially if they don’t handle high heat well. Personally, if you enjoy that classic wave of heat and quick sweat, traditional might be your thing. But if you prefer something a bit gentler that still gets the job done, infrared is worth considering.
Both types of saunas offer real health benefits, but they do it in slightly different ways. Traditional saunas are better known for long-term cardiovascular support - there’s solid research behind their impact on heart health, circulation, and even lowering the risk of certain conditions. Infrared saunas, on the other hand, tend to shine when it comes to muscle recovery, joint pain, and relaxation. The heat goes deeper into the body, which can help with soreness and tension. If your focus is on long-term heart health, traditional saunas have the edge. But if you’re looking for daily recovery or stress relief, infrared might suit you better.
In terms of comfort, infrared saunas are usually easier to handle. Since they run at lower temperatures, most people find them more tolerable, especially for longer sessions. You can stay in for 30–45 minutes without feeling overwhelmed. Traditional saunas get much hotter, which some people love — but for others, it can be a bit much after 10–15 minutes. If you're new to saunas or prefer a slower, more relaxed heat, infrared is the more comfortable option. But if you enjoy that strong, immediate heat and don’t mind sweating it out quickly, traditional has its appeal.
Infrared saunas generally use less energy because they run at lower temperatures. That makes them more efficient if you’re thinking about long-term operating costs. They heat up faster and don’t need to work as hard to maintain the temperature. Traditional saunas, on the other hand, require more power to heat the air and the stones, especially if you’re using them often.
Infrared saunas are generally easier to set up. Most come as plug-and-play kits that don’t need much beyond a level surface and a standard outlet. Maintenance is minimal too—just keep the panels clean and the space dry. Traditional saunas require a bit more work. You’ll need to install a heater, stack sauna stones, and make sure there’s proper ventilation. The construction is usually heavier and built to handle higher heat and humidity. If you’re looking for a simpler option with less setup and upkeep, infrared is the easier route. But if you’re aiming for that classic, full sauna experience, the extra effort with a traditional setup is often worth it.
No matter which sauna you choose, it’s important to be aware of a few health considerations - and this is something we always insist people take seriously. Both infrared and traditional saunas can cause heat stress or dehydration if used for too long without proper hydration or breaks. People with heart conditions, high blood pressure, or those who are pregnant should always check with a doctor before using a sauna. It’s not about fear - it’s about using these tools safely. For infrared saunas specifically, some people raise concerns about EMF (electromagnetic field) exposure. Most modern units are built to keep EMF levels low, but if that’s something you're sensitive to, it’s worth checking the specs before buying. In short: know your limits, stay informed, and always put safety first.
Both infrared and traditional saunas have real value — it all comes down to your personal needs, preferences, and goals. Whether you’re after deep relaxation, better circulation, or muscle recovery, each type offers something unique. If you’re unsure which one is right for you, try both if you have the chance or talk to someone who’s used them regularly. For detailed guidance on sizing, installation, and budget considerations, read our complete sauna buying guide. And if you have any questions, we're always here to help you figure out what works best for your space and lifestyle.
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