Both infrared and traditional saunas offer you real health benefits, but your best choice depends on what you want for your health and your comfort with heat. Research shows that using a sauna several times a week can lower your risk of heart problems and improve your skin. For a quick look at how these two types compare, see the table below:

Key Takeaways

• Both infrared and traditional saunas offer real health benefits like heart support, pain relief, and skin improvement.
• Infrared saunas use lower, dry heat that warms your body directly and are energy efficient with quick startup times.
• Traditional saunas use high heat and steam to warm the air, providing a stronger cardiovascular workout and cultural experience.
• Sauna sessions help reduce pain, improve sleep, support detox, and lower stress when done regularly and safely.
• Choose a sauna based on your health goals, space, budget, and comfort with heat, and always consult your doctor if you have health concerns.

Sauna Comparison

Key Differences

You will notice some clear differences between infrared and traditional saunas. Infrared saunas use special light waves to heat your body directly. Traditional saunas heat the air around you with steam or hot rocks. This means you feel a much higher temperature in a traditional sauna, usually between 180°F and 190°F. Infrared saunas stay cooler, around 110°F to 140°F, but still make you sweat.

Infrared saunas use less energy and need less time to warm up. You can start using one after about 15 minutes. Traditional saunas take longer, often 45 to 60 minutes, before they are ready. You will also find that infrared saunas have dry heat, while traditional saunas feel steamy and humid. Cleaning is easier with infrared saunas because there is no steam to cause mold or bacteria.

Tip: If you want to add features like red light therapy or salt therapy, infrared saunas make this possible. Traditional saunas cannot support these extras because of the high humidity.

Both types help your body relax and remove toxins. However, traditional saunas raise your core temperature more, which can boost your heart rate and increase human growth hormone levels. Infrared saunas reach deeper into your muscles and joints and can raise prolactin levels, which may help with mood and recovery.

Quick Summary

Here is a quick side-by-side look at the main features:

How Saunas Work

Traditional Sauna

You step into a traditional sauna and feel the heat surround you. This type of sauna uses electric heaters, wood-burning stoves, or steam to warm the air. The temperature can reach up to 195°F. The hot air then warms your body from the outside in. The heating process depends on special stones. Heavier stones, like peridotite, store more heat. Stones must absorb very little water to prevent steam explosions. Sauna builders arrange stones in three layers: large stones at the bottom, medium in the middle, and small on top. This setup helps store heat and allows air to flow well. Certified stones keep you safe from chemicals or other risks. When you pour water on the stones, steam fills the room and raises the humidity. This creates the classic sauna experience many people enjoy.

Infrared Sauna

Infrared saunas work differently. Instead of heating the air, they use special infrared light panels. These panels send out light that goes deep into your skin and tissues. The temperature stays lower, usually between 120°F and 140°F. Some models, like the SaunaBox Solara, use full-spectrum infrared panels. These panels include near, mid, and far-infrared light. They can also offer red light therapy for your skin and muscles. You plug the sauna into a regular wall outlet. You do not need special wiring or vents. The sauna heats up fast and uses less energy. Many infrared saunas come with features like Bluetooth speakers, LED lights, and easy-to-use controls. The dry heat feels gentle, but you still sweat and get the benefits.

• Seven high-performance infrared heating panels
• Far infrared technology for deep tissue warmth
• Digital control panels inside and outside
• Compact size fits most homes

User Experience

Your experience in each sauna feels different. In a traditional sauna, you notice the intense heat and high humidity. Sessions are often shorter because the heat can feel overwhelming. Some people love pouring water on the hot stones and enjoy the cultural rituals. In an infrared sauna, the heat feels milder and dry. You can stay inside longer and feel comfortable, even if you are sensitive to heat. The risk of dehydration is lower. Many users like the extra features, such as music and colored lights. Both types help you relax and support your health, but the comfort level and session length can vary.

Health Benefits

Pain Relief

You can use both traditional and infrared saunas to help manage pain. Many people with chronic pain conditions, such as fibromyalgia, report less pain after sauna sessions. Clinical trials show that a single session of Waon therapy, a type of sauna therapy, can reduce pain by 50% for people with fibromyalgia. When you combine sauna therapy with gentle exercise, pain levels can drop by 31% to 77% and the benefits can last for months.

• Sauna sessions increase blood flow, which brings more oxygen to sore muscles and joints.
• Your body releases endorphins, which act as natural painkillers.
• Muscles relax, tension drops, and inflammation goes down.
• People often sleep better and feel less tired after regular sauna use.
• Many users notice less anxiety and depression.

If you want to try sauna therapy for pain, start with short sessions at lower temperatures. Drink water before and after, and talk to your doctor if you have health concerns.

Cardiovascular Effects

Traditional and infrared saunas affect your heart and blood vessels in different ways. When you sit in a traditional sauna, your core body temperature rises more than in an infrared sauna. This higher heat makes your heart work harder, which can help train your cardiovascular system.

Traditional saunas give you a stronger cardiovascular workout. Your heart rate goes up, and your blood vessels widen. This can help lower blood pressure over time. Infrared saunas have a milder effect, so they may be better if you have trouble with high heat or heart conditions. Both types support heart health, but the traditional sauna offers a more intense experience.

Skin and Detox

Regular sauna use can improve your skin and help your body remove toxins. Infrared saunas stand out for skin health. They boost collagen production, which keeps your skin firm and smooth. You will notice better skin hydration and a healthy glow. Infrared heat also helps your skin renew itself faster, so you look younger. If you have eczema or acne, sauna sessions can calm your skin and reduce breakouts.

• Infrared saunas do not cause wrinkles. They help your skin stay plump and radiant.
• Sweating in the sauna helps your body get rid of heavy metals, plastics, pesticides, and mold toxins.
• Your blood flow increases, which supports your liver and lymphatic system in moving toxins out.
• Inflammation drops, which helps your skin heal and look clearer.

Doctors recommend starting with short sauna sessions and drinking plenty of water. Over time, you can build up to longer sessions for better results.

Weight Loss

You may wonder if sauna use can help you lose weight. Infrared saunas are more effective for calorie burning. The heat makes your heart beat faster, which burns more calories. You sweat more, and your body works harder to cool itself down. While you may lose some water weight right away, regular sessions can support your weight loss goals when combined with healthy eating and exercise.

A recent study in mice showed that heat exposure alone increased some markers related to protein building in muscles. However, exercise still gave the best results for muscle growth. Using a sauna after exercise may help your body recover, but it does not replace the benefits of physical activity.

Stress and Recovery

Both types of saunas help you relax and recover from stress. When you sit in the warm air, your muscles loosen, and your mind calms down. Sauna sessions balance your nervous system and lower your stress hormones. Many people feel less anxious and sleep better after regular use.

Infrared saunas may offer extra benefits for recovery. They reach deeper into your muscles and joints, which can help with soreness after workouts. The gentle heat makes it easier to stay inside longer, so you get more time to unwind.

Tip: Drink water before and after your sauna session to stay hydrated and help your body recover faster.

Sauna Safety

Who Should Use

Most adults can safely enjoy heat therapy, but some groups need to be careful. Long-term studies with over 2,000 middle-aged men show that regular use is safe for healthy adults. These studies looked at many factors, such as age, weight, smoking, and heart health. You should always check with your healthcare provider if you have any concerns.

Groups who should avoid or limit use include:

• Children under 6 years old
• Pregnant women
• People with severe heart problems, such as recent stroke or heart failure
• Those with very low or very high blood pressure
• Individuals with kidney disease
• Anyone with active infections, rashes, or inflamed skin
• People taking blood thinners or diuretics
• Those under the influence of drugs or alcohol

Tip: If you have any of these risk factors, talk to your doctor before using heat therapy.

Risks

You need to know about possible risks before you start. The warm, humid environment can let bacteria and fungi grow, which may cause infections. If you have stitches or wounds, heat can slow healing and even cause stitches to break down. Sweating may also make wounds wet and painful.

Since 1979, about 11,000 Americans have died from heat-related causes. This shows why you must use heat therapy with care, especially if you are at risk. Risks before a workout include dehydration, fainting, and overheating. After a workout, you might feel confused, tired, or even sick. Always drink water, limit your session to 20 minutes, and leave if you feel dizzy.

• Do not fall asleep during your session.
• Watch for signs of heat illness.
• Vulnerable groups, such as those with fertility concerns or inflammatory conditions, should be extra careful.

Health Conditions

If you have a health condition, you should take extra steps to stay safe. People with heart disease, diabetes, or kidney problems need to be cautious. The elderly, children, and those on certain medications, like beta-blockers, also face higher risks. Drinking alcohol or using drugs increases danger.

Medical screening is important if you are over 40, have a family history of heart disease, or take regular medication. Heat therapy raises your heart rate and blood flow, which can stress your body if you have heart issues. Always check with your doctor before starting, especially if you have any health concerns.

Cost and Practicality

Installation

When you plan to install a home heat therapy unit, you face several important choices. You need to measure your space carefully and plan for proper ventilation. Many home units plug into a standard 120V outlet, which can lower your installation costs. Still, you may need a professional for safe wiring and to meet local building codes. Custom units cost more upfront, often between $7,000 and $12,000, but they offer better performance and longer warranties. DIY projects can seem cheaper, but they often take 40 to 80 hours and may lead to mistakes. These mistakes can cause extra costs, like rewiring or replacing materials. Professional installers help you avoid problems such as poor heater placement, moisture damage, or electrical hazards. They also make sure your unit meets safety standards and works well for years.

Tip: Choose a model with safety features like auto-off heaters and good ventilation to reduce fire risks.

Energy Use

Energy costs have become a bigger concern, rising by 36% in recent years. Traditional heat therapy units use more energy than modern infrared models. You can see the difference in the table below:

Modern users want energy-efficient and eco-friendly options. Infrared models use less power and heat up faster, which helps lower your monthly bills.

Maintenance

You want your heat therapy unit to last for years. Durable materials help with long-term use, but you still need to care for your unit. Steam-based models need more cleaning to prevent mold and bacteria. About 21% of owners report maintenance issues, so regular checks are important. Look for models with easy-to-clean surfaces and removable parts. Some users notice minor issues, like an initial odor or a hot footpad, but these problems are usually easy to fix. Professional support and warranties add value and peace of mind. If you keep up with simple cleaning and follow the manufacturer’s tips, you can enjoy effective heat therapy with little hassle.

Choosing Your Sauna

Health Goals

You should start by thinking about your main health goals. Different types of heat therapy work best for different needs. For muscle recovery and pain relief, infrared heat penetrates deeper and helps reduce soreness after exercise. If you want to improve your heart health, both types can help, but infrared models work at lower temperatures, which may feel more comfortable. For better sleep, try sessions in the evening at moderate heat. If you want clearer skin or detoxification, regular morning sessions can help your body remove toxins and boost collagen. The table below shows how session details match common health goals:

Tip: Always talk to your doctor if you have a health condition before starting any new heat therapy.

Space and Lifestyle

You need to consider your available space and daily routine. Portable models fit in small rooms or apartments and need little setup. Larger units, like outdoor barrel types, need more space and planning. If you want to use heat therapy often, choose a model that is easy to access and quick to heat up. Some units offer extra features like Bluetooth speakers or colored lights, which can make your sessions more enjoyable. Wood type also matters. Canadian cedar resists moisture, while hemlock is durable and less aromatic.

Budget

Your budget will guide your final choice. Portable models cost less, starting around $500, and have low installation costs. Traditional units or outdoor models cost more, from $3,500 to over $10,000, plus installation. High-end models may need extra electrical work or professional assembly. Operating costs stay low, about $0.30 per session, and maintenance ranges from $40 to $80 per year. Many companies offer financing plans, so you can spread out payments over time.

Note: Check for warranties and support when you invest in a higher-priced unit. This protects your purchase and gives peace of mind.

You now know that both sauna types offer unique health benefits. Regular sessions can help your heart, skin, and mood. Sauna use increases your heart rate and sweating, which supports weight loss and better sleep. Traditional saunas may help your breathing, while infrared models improve skin resilience. Think about your health goals, comfort with heat, space, and budget before you choose. If you have health concerns, talk to your doctor first.

FAQ

Can you use a sauna every day?

You can use a sauna daily if you feel comfortable and stay hydrated. Start with shorter sessions. Listen to your body. If you feel dizzy or tired, take a break. Most people benefit from 3–5 sessions per week.

Which sauna is better for sensitive skin?

Infrared saunas work well for sensitive skin. The lower heat feels gentle and does not dry out your skin as much. You may notice less redness or irritation after your session.

Do saunas help with colds or congestion?

Saunas can help you breathe easier when you have a cold. The warm air opens your airways and loosens mucus. You may feel relief from congestion. Always rest and drink water during your session.

What should you wear in a sauna?

You should wear a towel or light, loose clothing. Avoid heavy fabrics or jewelry. Cotton works best. Remove shoes before entering. This helps your skin breathe and keeps the sauna clean.