If you're exploring sauna options for your health and wellness routine, you’ve likely asked yourself: what is better, an infrared or traditional sauna? While both types offer therapeutic heat and relaxation benefits, they differ in how they produce heat and how your body responds. Choosing the right sauna depends on your personal preferences, goals, and any specific health needs.
What’s the Difference Between Infrared and Traditional Saunas?
An infrared sauna uses infrared light to warm your body directly. Instead of heating the air around you, it penetrates the skin and raises your core body temperature from within. Infrared saunas operate at lower temperatures, usually around 120°F to 150°F (49°C to 65°C), which makes the experience more comfortable for many users.
A traditional sauna, often called a Finnish sauna, heats the air using a stove or heater, which in turn heats your body. These saunas run at higher temperatures, generally between 160°F to 200°F (71°C to 93°C). Steam can be added by pouring water over heated rocks for a more intense, humid environment.
Benefits of Infrared Saunas
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Deep detoxification: Infrared heat promotes sweating at lower temperatures, helping eliminate toxins from the body.
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Improved circulation: The gentle heat supports cardiovascular health and increases blood flow.
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Pain relief: Infrared saunas may help reduce muscle soreness, joint pain, and inflammation.
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Skin health: Infrared light can stimulate collagen and improve skin clarity.
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Relaxation: Lower temperatures make it easier to breathe and stay in longer, promoting relaxation and stress reduction.
Benefits of Traditional Saunas
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Intense heat experience: The high temperature creates a more intense sweat and heat sensation.
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Steam benefits: Moist heat can help clear sinuses and improve respiratory function.
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Boosts heart rate: The heat stress mimics cardiovascular exercise and may support heart health.
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Cultural experience: Many people enjoy the traditional sauna ritual, especially with the addition of steam and aromatherapy.
Which Sauna Is Better for You?
Choose Infrared Sauna If You:
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Prefer a more gentle and comfortable heat
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Want longer, more relaxing sessions
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Have joint pain, chronic fatigue, or are sensitive to high temperatures
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Are focused on detox, recovery, or skin health
Choose Traditional Sauna If You:
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Enjoy the intense heat and sweating experience
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Want the benefits of steam for congestion and respiratory relief
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Prefer the ritual and tradition of classic sauna use
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Are looking for a higher-intensity heat therapy
Safety and Considerations
Both saunas are generally safe for most people when used correctly. However, you should:
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Stay well-hydrated
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Limit sessions to 15–45 minutes
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Start slow and increase frequency over time
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Consult a healthcare provider if you’re pregnant, have heart conditions, or any medical concerns
Final Thoughts
So, what is better—an infrared or traditional sauna? It depends on your health goals and personal preferences. Infrared saunas offer deep tissue relaxation at lower temperatures, making them ideal for detox, pain relief, and daily use. Traditional saunas deliver a more intense heat and steam experience that’s great for cardiovascular stimulation and cultural enjoyment.
Both are effective tools for wellness—what matters most is which one fits your body and lifestyle best.
