Infrared vs. Traditional Sauna: What's the Difference?

If you've been researching saunas, you've probably come across two main options: traditional saunas and infrared saunas.

Both make you sweat. Both use heat. Both can be part of a wellness routine.

But they work very differently—and so does the research behind them.

So which one is better?

The answer depends on what you're looking for.

How Traditional and Infrared Saunas Work

Traditional Sauna

Traditional saunas (often called Finnish saunas) use a heater and stones to heat the surrounding air.

Typical temperatures range from:

• 150–195°F (65–90°C)
• Some traditional saunas reach over 200°F (93°C)

The hot air heats your body from the outside in, creating the classic high-heat sauna experience. Water can also be added to sauna stones to increase humidity and intensity.

Infrared Sauna

Infrared saunas use infrared light waves to heat the body more directly rather than primarily heating the surrounding air.

Typical temperatures range from:

• 110–140°F (43–60°C)

Because the air temperature is lower, many people find infrared saunas more comfortable and easier to tolerate for longer sessions.

Which One Has More Research?

This is where things get interesting.

The strongest sauna research available today comes from studies on traditional Finnish saunas.

The landmark Finnish studies that linked frequent sauna use with:

• lower cardiovascular mortality
• lower all-cause mortality
• lower risk of sudden cardiac death

were all conducted using traditional saunas operating at approximately 80–100°C (176–212°F).

This doesn't mean infrared saunas don't work—it simply means the long-term research is currently stronger for traditional sauna bathing.

What Research Says About Traditional Saunas

Long-term Finnish studies have found that regular sauna use is associated with:

• improved cardiovascular health
• lower blood pressure risk
• improved circulation
• reduced risk of cardiovascular mortality
• lower all-cause mortality

Researchers believe these benefits may be related to repeated cardiovascular adaptations that occur during heat exposure.

What Research Says About Infrared Saunas

Research on infrared saunas is growing and shows promising results.

Studies have explored infrared sauna use for:

• chronic pain management
• relaxation
• cardiovascular support
• blood pressure improvements
• recovery and wellbeing

However, most infrared sauna studies are smaller and shorter-term compared with the large Finnish cohort studies conducted on traditional saunas.

The Experience Is Different, Too

Many sauna users find the choice comes down to preference.

Traditional Sauna

• Higher temperatures
• Classic sauna experience
• Ability to adjust humidity
• More intense heat sensation

Infrared Sauna

• Lower temperatures
• Gentler heat
• Easier for some beginners
• Faster warm-up times for many units

Neither approach is necessarily "right" for everyone.

The Most Important Factor: Consistency

Here's something both sauna enthusiasts and researchers tend to agree on:

The best sauna is often the one you'll actually use consistently.

Whether it's a traditional sauna session a few times per week or an infrared sauna that fits more easily into your schedule, regular use is likely more important than chasing the "perfect" sauna type.

So Which Sauna Should You Choose?

If you're looking at the research alone, traditional saunas currently have the strongest evidence base—particularly for cardiovascular health and longevity.

If you're looking for a lower-temperature experience that feels more approachable and fits easily into daily life, infrared saunas may be a great option.

The good news?

Both provide an opportunity to slow down, disconnect, recover, and build a wellness habit that supports overall health.

And that's something worth sweating for.