Infrared vs Traditional Sauna: Which is Better?
Wes McMahon
Choosing between an infrared sauna and a traditional sauna usually comes down to one thing: how you want the heat to feel.
Traditional saunas create intense ambient heat using a heater and sauna stones, while infrared saunas use infrared wavelengths to warm the body more directly at lower temperatures. Both can support relaxation, circulation, muscle recovery, and stress reduction, but the experience is very different.
For some people, the deep dry heat of a traditional sauna delivers the authentic Finnish sauna experience they want. Others prefer the lower temperatures and longer sessions possible with infrared heat.
This guide breaks down how infrared and traditional saunas work, the benefits of each, and how to choose the best sauna for your home.
What Is the Difference Between an Infrared Sauna and a Traditional Sauna?
The biggest difference is how the heat is created.
A traditional sauna heats the air around you using an electric heater or wood-burning stove combined with sauna stones. As the air temperature rises, your body heats through the surrounding environment.
An infrared sauna works differently. Infrared heaters emit radiant heat that warms the body more directly instead of overheating the air itself. Because of this, infrared saunas operate at lower temperatures while still producing a deep sweat response.
Infrared Sauna vs Traditional Sauna Comparison Table
| Feature | Infrared Sauna | Traditional Sauna |
|---|---|---|
| Heat Type | Radiant infrared heat | Heated air + sauna stones |
| Typical Temperature | 120°F–150°F | 150°F–195°F |
| Humidity | Dry heat | Dry or steam-enhanced |
| Heat-Up Time | Faster | Longer |
| Session Length | 20–45 minutes | 10–20 minutes |
| Energy Usage | Lower | Higher |
| Sweat Experience | Gradual deep sweat | Intense immediate sweat |
| Best For | Daily wellness, recovery, relaxation | High heat enthusiasts, authentic sauna experience |
How Does an Infrared Sauna Work?
Infrared saunas use infrared wavelengths to heat the body directly. Instead of dramatically increasing the room temperature, the heaters penetrate beneath the skin to gradually raise body temperature and stimulate sweating.
Because the air remains more comfortable, many people tolerate longer sessions more easily compared to traditional saunas.
Near Infrared vs Far Infrared
Not all infrared saunas use the same wavelengths.
| Infrared Type | How It Works | Common Benefits |
|---|---|---|
| Near Infrared | Shorter wavelengths with surface-level heat | Skin support, targeted warmth |
| Mid Infrared | Moderate penetration depth | Circulation and muscle relaxation |
| Far Infrared | Longer wavelengths that create deeper body warmth | Relaxation, recovery, sweating |
Full spectrum infrared saunas combine near, mid, and far infrared wavelengths into one sauna experience.
How Does a Traditional Sauna Work?
Traditional saunas heat the surrounding air using a sauna heater and stones. The room temperature rises significantly, often reaching 170°F or higher.
Many traditional saunas also allow water to be poured over sauna stones to create steam and humidity. This creates the classic Finnish sauna environment with intense heat and bursts of steam.
For users who enjoy a stronger heat sensation and shorter, high-intensity sessions, traditional saunas often provide the preferred experience.
Which Sauna Gets Hotter?
Traditional saunas operate at much higher temperatures than infrared saunas.
Infrared saunas generally run between 120°F and 150°F, while traditional saunas commonly reach 150°F to 195°F or higher.
However, hotter air does not necessarily mean a more effective session. Infrared heat warms the body differently, which is why many users still sweat heavily at lower temperatures.
Are Infrared Saunas Better for Daily Use?
For many people, yes.
The lower operating temperatures make infrared saunas easier to tolerate for longer sessions and more frequent use. Users often choose infrared saunas for:
- Muscle recovery
- Stress reduction
- Relaxation
- Post-workout recovery
- Daily wellness routines
The gentler heat also makes infrared saunas popular among first-time sauna users.
Are Traditional Saunas Better for Cardiovascular Benefits?
Some research suggests traditional saunas may create stronger cardiovascular effects because of the higher temperatures and more aggressive heat exposure.
Traditional sauna sessions can:
- increase heart rate
- improve circulation
- create a stronger heat adaptation response
That said, infrared saunas also support circulation and cardiovascular response while offering a more comfortable experience for many users.
Infrared Sauna vs Traditional Sauna for Muscle Recovery
Infrared saunas are especially popular for muscle recovery because the radiant heat helps increase circulation without exposing the body to extremely hot air.
Athletes and active users often choose infrared saunas because:
- sessions can last longer
- the heat feels less overwhelming
- recovery sessions are easier to incorporate daily
Traditional saunas can also support recovery, particularly after intense exercise, but the higher temperatures may feel more physically demanding.
Which Sauna Is More Energy Efficient?
Infrared saunas typically use less electricity because they operate at lower temperatures and heat up faster.
Traditional saunas require more power to heat the air, sauna stones, and entire room environment.
For homeowners planning frequent sauna use, energy efficiency can become an important factor over time.
Is an Infrared Sauna or Traditional Sauna Better?
The best sauna depends on your goals.
An infrared sauna may be better if you want:
- Lower temperatures
- Longer sessions
- Faster heat-up times
- Daily recovery and relaxation
- Lower energy usage
A traditional sauna may be better if you want:
- Higher heat
- Steam capability
- Authentic Finnish sauna experience
- Short intense sessions
- Outdoor sauna culture
Why Buy a Sauna From Sun Valley Saunas?
At Sun Valley Saunas, you can choose from premium infrared saunas, traditional saunas, outdoor saunas, and full spectrum infrared models designed for long-term home wellness.
Sun Valley Saunas offers:
- Low EMF and near zero EMF infrared saunas
- Indoor and outdoor sauna options
- Full spectrum infrared technology
- Traditional Finnish-style saunas
- Multiple sizes from compact 1-person models to larger family saunas
- Expert customer support and price match protection
Whether you want the deep radiant warmth of an infrared sauna or the authentic high heat of a traditional sauna, choosing the right sauna starts with understanding how each experience fits your lifestyle.
FAQs
Is an infrared sauna better than traditional sauna?
Neither is universally better. Infrared saunas provide lower-temperature radiant heat, while traditional saunas create higher ambient heat and optional steam.
Do infrared saunas get as hot as traditional saunas?
No. Infrared saunas usually operate between 120°F and 150°F, while traditional saunas commonly reach 150°F to 195°F.
Can you use an infrared sauna every day?
Many people use infrared saunas daily because the lower temperatures are easier to tolerate. Hydration and session length still matter.
Which sauna burns more calories?
Both sauna types raise heart rate and body temperature, which increases calorie expenditure. Traditional saunas may create a stronger cardiovascular response because of the higher temperatures.
Is a traditional sauna or infrared sauna better for detox?
Sweating occurs in both sauna types. However, claims that saunas “detoxify” the body beyond normal sweating are often overstated.
Highly recommend buying from Sun Valley Saunas. High-quality products, great customer service, and easy to install. Two thumbs up. — Keline Kline, Verified Buyer
Wes McMahon, is the founder of Sun Valley Saunas and a seasoned ski town sauna enthusiast. In early 2021, Wes transitioned from being an attorney and sauna aficionado in Sun Valley, Idaho, to founding Sun Valley Saunas. His deep appreciation for the Finnish sauna tradition has helped him understand and select high-quality, hand-built saunas for customers throughout North America. Combined with his understanding of the therapeutic and communal benefits of sauna culture, he advocates for the wellness practices that saunas can bring to your overall health. Got questions? Get in touch by calling 1-855-963-5665 or info@sunvalleysaunas.com
Important: The information provided in our articles about saunas and related topics is intended for general informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare practitioner before using saunas, especially if you have pre-existing health conditions or are pregnant. Individual health needs vary, and what benefits one person may not be suitable for another.