Infrared Sauna vs. Traditional Sauna: Which Is Better?

Most of the research on saunas related to longevity and reduction of disease risk comes from traditional Finnish-style sauna bathing.

So, does that mean infrared saunas are less effective?

Not necessarily. While the two types of saunas heat the body differently, both are widely used for health and wellness. To understand whether one offers advantages over the other for your specific needs, it helps to look at how each sauna works and what the research actually shows.

The Difference Between Infrared and Traditional Saunas

The primary differences between traditional (or conventional) saunas and infrared saunas are mainly how they generate heat and the temperatures they use. Traditional saunas heat the air around you, while infrared saunas use infrared light to heat the body more directly.

Traditional saunas heat the air inside the room to high temperatures, typically between 176–200°F 1. As the surrounding air heats up, your skin warms first and your core body temperature gradually increases.

In comparison, infrared saunas work by emitting infrared radiation or light. Infrared light, part of the electromagnetic spectrum, is invisible to the human eye and experienced as heat. These wavelengths of infrared light penetrate the skin, heating your body directly without significantly heating up the air.

The range of heat used in infrared saunas is usually between 113–140°F 1. In other words, the highest temperature used in an infrared sauna is more than 30 degrees lower than the lowest temperature used in a traditional sauna. 

Far-Infrared vs. Near-Infrared Saunas

Not all infrared saunas are the same. One of the main differences between models is the type of infrared wavelengths they emit.

Infrared light is typically categorized into near-, mid-, and far-infrared wavelengths.

• Far-infrared: Far-infrared wavelengths are longer and are most commonly used in infrared sauna devices because they generate a gentle heat that can gradually warm the body without dramatically heating the surrounding air.
• Mid-infrared: Mid-infrared wavelengths fall between near- and far-infrared on the spectrum and are sometimes used in infrared heating technologies designed to warm bodily tissues more directly. 
• Near-infrared: Near-infrared wavelengths are shorter and interact more with the surface of the skin. This range of light is also used in certain medical and dermatological light therapies.

Some infrared saunas, specifically “full spectrum” models, emit all three types of wavelengths through separate heating elements. A full-spectrum infrared sauna can target skin, muscles, and deeper tissues simultaneously, but the overall experience is still primarily heat therapy with relaxation and circulation benefits.

How Sauna Therapy Affects the Body 

Some people compare the way they feel after infrared sauna sessions to how they feel after a moderate exercise session. In fact, sauna use and exercise have many physiological effects and benefits in alignment.

Here are some of the greatest benefits of general sauna use: 

• Stress adaptation: Short, controlled exposure to heat acts as a mild stressor to the body, often referred to as “good stress”. This response activates natural stress pathways, including heat shock protein production and nitric oxide signaling, which may trigger protective adaptations such as increased antioxidant activity, enhanced cellular repair processes, improved metabolic health, and greater tolerance to future stressors 2 3.
• Chronic pain and fatigue: A few small clinical trials have seen positive results with sauna use for fatigue and chronic pain associated with fibromyalgia, rheumatoid arthritis, and chronic fatigue syndrome 4 5. 
• Relaxation and mood improvement: Sauna therapy leads to the release of feel-good chemicals like endorphins, which may contribute to improved mood or feelings of well-being after a session 6. Beyond these physiological effects, the very act of sitting still in a sauna for 20-30 minutes has been described as relaxing or even meditative.

Infrared Sauna vs. Traditional Sauna: Finding the Best Type of Sauna for You

Let’s break down the available research on both types of saunas across different areas of health. 

Heart Health

Some of the strongest research on sauna use comes from studies looking at heart health.

Several long-term observational studies found that people who used a traditional sauna frequently (about 3–7 sessions per week) had a lower risk of sudden cardiac death, coronary heart disease, cardiovascular disease, and mortality from any cause 7 8 9.

The most positive results were seen in people who combined regular sauna use with consistent cardiorespiratory fitness, suggesting that sauna therapy may complement the benefits of exercise 8 9.

In another long-term study of 1,621 men aged 42–60 years, regular sauna use was associated with a lower risk of developing high blood pressure over nearly 25 years of follow-up 10.

Research on infrared sauna therapy shows promising results as well, especially in people with existing heart conditions. Two systematic reviews found that infrared sauna therapy, one including a protocol known as Waon therapy, improved several markers of heart function in people with chronic heart failure 1 11.

Another meta-analysis (a study of studies) reported that regular infrared sauna sessions–about 15 minutes followed by 30 minutes of rest, five times per week–improved several cardiovascular health markers in people with heart failure 11. 

More recent reviews suggest that far-infrared saunas may be especially helpful for people who struggle with the very high temperatures of traditional saunas, offering a potentially more tolerable option while still providing cardiovascular benefits 12. 

Brain and Mental Health

Sauna use has also been linked to benefits for the brain and mental health.

In a large, long-term observational study, frequent traditional sauna use was associated with a lower risk of developing dementia and Alzheimer’s disease 13. The relationship appeared to strengthen with more frequent sauna use. Men who used the sauna 4–7 times per week had about a 65–66% lower risk of developing dementia or Alzheimer’s compared with those who used it once per week.

A similar long-term observational study of 2,138 Finnish men found that frequent sauna use was associated with a lower risk of developing psychotic disorders over more than two decades of follow-up 14.

Clinical research suggests sauna therapy may influence mood as well. In one clinical trial of 93 adults diagnosed with major depressive disorder, a single session of whole-body hyperthermia (heat delivered using infrared light) was associated with improvements in depression symptoms that lasted up to six weeks 15.

While observational studies cannot prove that sauna use directly prevents these conditions, the findings suggest that regular heat exposure may support brain health and mood through positive effects related to circulation, stress response, and nervous system regulation.

Chronic Pain and Fatigue

Sauna therapy has also been studied as a supportive approach for people living with chronic pain and fatigue conditions.

In one clinical trial of women with fibromyalgia, a program combining infrared sauna therapy with underwater exercise for 12 weeks led to significant reductions in pain symptoms 5.

Another small study in patients with rheumatoid arthritis and ankylosing spondylitis, two inflammatory joint conditions, found that four weeks of infrared sauna use reduced pain and stiffness 4.

Researchers have also examined sauna therapy for chronic fatigue syndrome (also known as myalgic encephalomyelitis or ME/CFS). Two small clinical trials using Waon therapy, a form of infrared sauna treatment developed in Japan, reported improvements in fatigue levels and overall well-being after four weeks of treatment 16 17.

While these studies are relatively small, they suggest that infrared sauna therapy may help reduce pain, stiffness, and fatigue in some chronic conditions.

Detox Support

Sauna use increases circulation and sweating, which are part of the body’s natural detoxification processes. Several studies have detected heavy metals such as arsenic, cadmium, lead, and mercury in human sweat, suggesting that sweating may contribute to the excretion of certain toxic elements 18 19 20.

Researchers have also identified some environmental pollutants in sweat, which has led to some clinicians incorporating sauna therapy into detoxification protocols.

That said, the body’s primary detoxification systems remain internally in the liver, kidneys, and digestive tract, and the overall role of sweating in detoxification is still being studied. But the positive potential of detox treatment through sauna use remains.

Because sauna use increases circulation and sweating, it may support the body’s natural elimination pathways, particularly through sweat. The key is to view sauna therapy as a supportive tool within a broader detox strategy, rather than a standalone detox method.

Which Type of Sauna is Best? 

Both traditional and infrared saunas appear to offer meaningful health benefits. However, most of the long-term research on cardiovascular health, brain health, and longevity has been conducted using traditional Finnish-style saunas.

Infrared saunas work differently and operate at lower temperatures, but they may still trigger many of the same physiological responses. In practice, the “best” sauna often comes down to comfort, accessibility, and consistency of use.

Here are a few practical differences that may help you decide which sauna is best for you.

Health Benefits of Infrared Saunas

For a more detailed breakdown of the research on infrared sauna therapy, see our complete review of the potential health benefits of infrared saunas.

More comfortable temperatures. Because the air inside an infrared sauna gets less hot than traditional saunas, you may be able to spend more time inside with less discomfort. If you know that you have difficulty withstanding high levels of heat, this option may make it easier for you to reap the benefits of a longer sauna session.

More practical for home use. For use at home, infrared blankets or machines may be the most practical. They are designed to heat your body directly without affecting the air around you as much.

Less expensive. If you’re considering purchasing a sauna for your home, infrared models are often available at a much lower cost than traditional saunas.

Potential Downsides of Infrared Saunas

Research is still early. Although a growing body of evidence supports the health benefits of infrared saunas, many of the largest and highest quality studies on disease prevention and longevity have focused on traditional, Finnish-style sauna bathing.

Possible marketing influence. Given the limited amount of available research, it’s important to be cautious when evaluating claims made by or influenced by the infrared sauna industry. Some infrared sauna manufacturers may have relationships with influencers in the functional medicine field, making it hard to separate fact from hyperbole. 

Benefits of Traditional Saunas

Traditional Finnish-style saunas are the most extensively studied form of sauna therapy. Most of the long-term research linking sauna use to reduced disease risk and longevity has examined traditional dry saunas operating at higher temperatures.

Strong long-term research. Large prospective studies following thousands of Finnish adults for decades have found that frequent traditional sauna use is associated with several benefits, including lower risks of cardiovascular disease, dementia, and all-cause mortality.

Higher heat exposure. Traditional saunas operate at higher temperatures, typically between 176–200°F. This stronger heat stimulus may contribute to the cardiovascular and metabolic adaptations observed in long-term sauna research.

Well-established cultural practice. Traditional sauna bathing has been a core health practice in Finland and other Nordic countries for centuries, with established protocols involving repeated heating and cooling cycles.

Potential Downsides of Traditional Saunas

Higher heat may be uncomfortable. The intense temperatures can make traditional saunas difficult for beginners or those sensitive to heat.

Less practical for home use. Traditional sauna installation typically requires more space, electrical capacity, or ventilation than infrared models.

Longer warm-up time. Traditional saunas usually take longer to heat up compared with infrared systems.

Risks Associated with Sauna Use

Sauna therapy, including infrared sauna use, is generally safe and well-tolerated 1. When side effects occur, they are usually mild and temporary, happening during or shortly after a session.

Sauna side effects may include:  

• Heat discomfort or intolerance 4 
• Irritated breathing 1 
• Lightheadedness or low blood pressure 1 
• Temporary pain 21
• Temporarily reduced sperm count and motility 22

Certain people may be at higher risk than others for experiencing adverse effects and should consult a practitioner regarding sauna use. This may include people with:

• A known heat sensitivity
• Certain heart conditions
• Chronic pain conditions, including rheumatoid arthritis, chronic fatigue syndrome, and ankylosing spondylitis 1 
• Concerns about fertility

Research suggests that frequent sauna exposure may temporarily reduce sperm count and motility. However, these effects appear to be reversible, with studies showing recovery after avoiding sauna use for several months 22.

How to Reduce the Risk of Side Effects

There are a few simple practices that can help make sauna use safer and more comfortable if you happen to experience any side effects during use.

Start with shorter sessions. If you’re new to sauna therapy, begin with shorter sessions (around 5–10 minutes) and gradually work up to longer sessions as your tolerance improves.

Stay hydrated. Drink water before and after your session to replace fluids lost through sweating.

Avoid alcohol. Alcohol and sauna use are a dangerous combination and should be avoided. Alcohol can increase the risk of dehydration, low blood pressure, and fainting in the heat 23 24.

Allow time to cool down. Give your body time to cool off after leaving the sauna before jumping into intense activity, hot tubs, or additional heat exposure.

Be cautious with certain medications. Some medications can affect your ability to regulate body temperature or blood pressure. If you take medications for blood pressure, heart conditions, or fluid balance, it may be worth discussing if sauna use is appropriate for you with your healthcare provider.

Avoid sauna use when you’re ill. If you have a fever, infection, or are feeling unwell, it’s best to skip sauna sessions until you recover.

Pay attention to how you feel. Symptoms like dizziness, nausea, or extreme discomfort are signs that it’s time to carefully exit the sauna and cool down.

Sauna FAQs

How often should you use a sauna?

Research suggests that regular sauna use may provide the greatest health benefits. In several long-term studies of Finnish-style sauna bathing, people who used a sauna 3–7 times per week had lower risks of cardiovascular disease and death compared with those who used the sauna only once per week 7 8 9.

That said, less frequent use may still provide benefits such as relaxation, stress reduction, and improved circulation.

For most people, the best frequency is simply a schedule that feels comfortable and sustainable.

Does less heat mean fewer health benefits?

The short answer is: we don’t know yet how reduced heat impacts health benefits. 

Some research, including a long-running study on more than 2,000 Finnish men, has demonstrated that higher frequency of sauna use (with sessions at a temperature of at least 174 degrees Fahrenheit) is especially effective at reducing cardiovascular-related mortality, all-cause mortality, and incidence of Alzheimer’s disease 7.

However, these findings are within the confines of the traditional model, in which the air is heated first and the body heats up as a result. 

The theory of infrared saunas is that by using infrared light directly, heat can penetrate the body more deeply, producing the same benefits but at lower temperatures. 

Can saunas help with detoxification?

Sauna therapy increases sweating and circulation, which are part of the body’s natural detoxification processes. So technically it supports detox, however, it’s not considered a primary detox pathway compared with the liver, kidneys, and digestive system.

Some clinicians who use sauna therapy in detox protocols suggest that infrared saunas may be particularly helpful for mobilizing fat-soluble compounds, due to the heat penetrating tissues differently than traditional dry saunas. This idea has been discussed in the work of clinicians such as Dr. Dietrich Klinghardt, although direct comparative research between infrared and traditional saunas for toxin elimination is still early.

In practice, the most important factor is usually regular, tolerable heat exposure, so using whichever sauna type is most accessible may be the most practical approach.

What are the disadvantages of an infrared sauna?

The main drawback is that there is less long-term research on infrared saunas compared with traditional Finnish-style saunas. Many of the strongest studies on heart health, brain health, and longevity have focused specifically on traditional sauna bathing.

Infrared saunas are also widely marketed in the wellness industry, and some claims about their benefits may go beyond what current research supports.

What’s the ideal session length for infrared saunas vs. traditional saunas?

In many studies of traditional Finnish-style saunas, it’s typical that individual sauna sessions typically last about 10–20 minutes at a time. However, it’s common for people to take multiple rounds, stepping out to cool down between sessions before returning to the sauna.

Infrared sauna studies often use slightly longer sessions, around 15–30 minutes, because the temperatures are lower.

If you’re new to sauna use, it’s best to build tolerance gradually. Start with shorter sessions and slowly increase the time as your body adapts. If you begin to feel uncomfortable or lightheaded, step out of the sauna and allow your body to cool down for 5–15 minutes before deciding if you want to return for another round.

Common reasons people feel unwell in the sauna include heat intolerance, dehydration, low electrolyte levels, or simply not being accustomed to the heat yet. Staying well hydrated and easing into sauna use can help reduce these issues.

Bottom Line

When comparing infrared saunas vs. traditional saunas, both appear to offer meaningful health benefits and are generally safe for most people.

Traditional Finnish-style saunas have the strongest long-term research behind them, with large observational studies linking frequent use to lower risks of heart disease, dementia, and all-cause mortality. Infrared saunas operate at lower temperatures but may still produce many of the same physiological responses, and early research suggests they may help improve heart function, chronic pain symptoms, and fatigue in certain populations.

In practice, the “best” sauna is often the one you will use consistently. Comfort, accessibility, and personal tolerance may matter more than the specific type of sauna.To learn more about how to incorporate positive stressors, including heat therapy, into a personalized healing protocol, book an appointment at the Ruscio Clinic.

Dr. Michael Ruscio is a DC, natural health provider, researcher, and clinician. He serves as an Adjunct Professor at the University of Bridgeport and has published numerous papers in scientific journals as well as the book Healthy Gut, Healthy You. He also founded the Ruscio Institute of Functional Health, where he helps patients with a wide range of GI conditions and serves as the Head of Research.