Infrared Sauna vs. Traditional Sauna: What’s the Difference, and Which One Is Best?

Written by Natalie Grigson, Writer

Our Research Process

Here at Sleep Advisor, our editorial team utilizes reputable sources and expert feedback to provide well-researched sleep health content. For more details, read our full Editorial Policy.

In This Article

Infrared Sauna vs. Traditional Sauna: learn more about which type of sauna is best for you.

»

Traditional saunas have been around for thousands of years¹, but infrared saunas have only been around for a short period of time (by comparison). This is because infrared saunas are much more technologically advanced and rely on electricity to function, whereas traditional saunas only really need wood, fire, and coals. Despite the large gap in their ages and how exactly they work, traditional and infrared saunas have a lot more similarities than they do differences, in terms of what they’re used for. 

In this article, we’ll go over how each of these saunas works, their pros and cons, their varying price points, and who should choose one over the other. Remember, both types of saunas can be dangerous for certain people, so be sure to check with your doctor before jumping into the sauna. 

Infrared Saunas vs. Traditional Saunas

What’s an Infrared Sauna?

As the name implies, infrared saunas use infrared light waves² to create heat. Infrared light waves are a part of the electromagnetic spectrum, and in fact, we encounter these kinds of light waves every day, though we can’t see them.² Instead, we can feel them as heat. In fact, it is infrared light waves that are used for turning on the T.V. with a remote control, to create thermal imaging, and to see distant stars.² 

Explore the best infrared saunas here.

So how are infrared rays used in a sauna and why?

In the late 1800s, John Harvey Kellogg discovered that, unlike other sources of light, light bulbs that produced infrared light penetrated the skin membrane more deeply and could effectively induce a quick and profuse sweat.¹ Kellogg had dedicated his life to various wellness practices and was no stranger to traditional saunas. With that, the first “incandescent light baths,” or infrared saunas, were born.¹ 

Modern infrared saunas use broad-spectrum infrared light and work by heating the body directly³ without warming the air around you — unlike a traditional sauna, which makes the air in the room very hot. This also means that infrared saunas can still make you sweat without feeling as hot as a traditional sauna.³ 

Infrared Sauna Pros

• They may be more comfortable for some⁴ because they reach lower temperatures
• Easier to use at home⁴
• They tend to be less expensive⁴
• Improvement in blood pressure and heart conditions³
• Can help with dementia and Alzheimer’s symptoms³
• Can reduce headaches and arthritis pain³
• Can reduce some symptoms of type 2 diabetes³ 
• Promotes relaxation³
• May boost elastin and collagen production⁵ to improve complexion

Infrared Sauna Cons

• Less research has been done on infrared saunas⁴
• There is a potential risk for electromagnetic field (EMF) radiation⁴
• Can worsen skin pigmentation issues⁶ like melasma 
• It can take you longer to start sweating than in a traditional sauna⁵ 
• May be dangerous for anyone with metal or silicone implants⁵ 
• Some people may experience impaired breathing, heart pain or discomfort, low blood pressure, temporary pain, and a temporarily reduced sperm count⁴

What’s a Traditional Sauna?

A traditional sauna⁷ is a small room that is heated by either burning wood or conventional electric heating. The main difference between a traditional sauna and an infrared is how hot they get and the methods they use to heat up. While infrared saunas use light to heat your skin directly, traditional saunas heat the air around you and can reach much higher temperatures than infrared saunas, sometimes reaching as high as 212 degrees Fahrenheit.⁴ 

Traditional saunas have also been around for much longer, dating back to about 2,000 B.C.¹

Nowadays, you’ll often find these types of saunas in gyms and spas.

Related: How to Use a Sauna and Best Home Saunas

Traditional Sauna Pros

• Can feel like more of an “authentic sauna” experience 
• They have been more heavily researched⁴ 
• There is no risk of EMF radiation with a traditional sauna⁴
• They reach higher temperatures⁴
• Sessions can be shorter because it tends to take less time to break a sweat in a traditional sauna⁵
• They are considered safer for those with metal or silicone implants⁸
• Have been shown to improve heart health, blood pressure, cholesterol levels, arthritis, chronic fatigue, muscle soreness, and stress levels⁷

Traditional Sauna Cons

• They tend to be more expensive⁴
• They can be more complicated to use at home⁴
• The higher temperature may be less comfortable for some people⁴
• Could lead to impaired breathing, heart pain or discomfort, low blood pressure, temporary pain, and a temporarily reduced sperm count⁴

Infrared Sauna vs. Traditional Sauna Cost Differences

As mentioned, infrared saunas tend to be less expensive than traditional saunas if you’re buying one for your home. So what exactly are the price differences?

Unfortunately, there is no exact number as the price can vary widely depending on the sauna you’re getting. If you do a Google search of infrared saunas, you can a good amount of options between 2,000 and 3,000 dollars. Meanwhile, we’ve found that traditional saunas tend to run closer to 5,000 dollars or more. 

Additionally, infrared saunas are a bit less expensive to run⁹ each month.  

Who Should Use a Traditional Sauna?

If you’re looking for that “classic sauna” experience, complete with a very hot room, steamy rocks, and the smell of wood or aromatherapy, you should opt for a traditional sauna. These are also a better fit for people who can stand higher temperatures and prefer the sauna type that’s been more researched. Additionally, they’re better for anyone with silicone or metal implants, as well as people with melasma or pigmentation issues.^8,6

Who Should Use an Infrared Sauna?

Infrared saunas may be a better fit for those who want to have their own sauna at home as they tend to be more cost-effective and easy to use. They’re also a good fit for those who want the health benefits of a sauna but don’t enjoy the intense heat that comes along with it. Plus, they may be able to improve skin elasticity.⁵

Are There Health Risks to Using a Sauna?

Saunas are generally considered safe, but certain people are more at risk¹⁰ for overheating, a plummet in blood pressure, fainting, cardiac arrest, or even sudden death. The following people should avoid both traditional and infrared saunas:  

• Pregnant people¹¹ 
• People with low blood pressure¹⁰
• Those with uncontrolled high blood pressure¹²
• Those who use nicotine patches¹⁰
• Children¹⁰
• People with heart disease¹²
• Those who are ill¹²
• Anyone who has been drinking alcohol, taking any sort of stimulant, or any other substance or medication that can impact your heart rate, blood pressure, or ability to sweat¹⁰ 

Infrared Sauna vs Traditional Sauna FAQs

What type of sauna is healthiest?

Infrared and traditional saunas have many of the same health benefits, including stress reduction, muscle recovery, detoxification, improvement of cold symptoms, lowering of blood pressure, improvement of heart health, and more.⁷ The only slight difference in their health benefits is that infrared saunas may pose more of a risk to those with metal or silicone implants⁵ and those with hyperpigmentation conditions like melasma.^5,6

Is it okay to use an infrared sauna every day?

Most experts recommend using any type of sauna just two or three times¹³ a week. If you’re using the sauna more than this, be sure you’re hydrating with plenty of water and electrolytes¹⁴, before, during, and after your sauna sessions since you’ll be losing a lot of sweat.

Should you shower after an infrared sauna?

You’ll likely be sweaty after an infrared sauna, so yes, you should take a shower. If you’re at the gym and you’ve just had a workout, you should also rinse off before getting into the infrared sauna.

Natalie Grigson

Writer

About Author

Natalie is a content writer for Sleep Advisor with a deep passion for all things health and a fascination with the mysterious activity that is sleep. Outside of writing about sleep, she is a bestselling author, improviser, and creative writing teacher based out of Austin.

Combination Sleeper

References:

1. Andra-Warner, Elle. “A brief history of saunas”. Northern Wilds. https://northernwilds.com/a-brief-history-of-saunas/. 2022. 
2. “Infrared Waves”. NASA. Webpage accessed October 12, 2024. https://science.nasa.gov/ems/07_infraredwaves/. 
3. Bauer MD, Brent A. “What is an infrared sauna? Does it have health benefits?”. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/consumer-health/expert-answers/infrared-sauna/faq-20057954. 2022. 
4. Ruscio DC, Michael. “Infrared Saunas vs. Traditional: Which Is Better?”. Dr. Ruscio DC. https://drruscio.com/infrared-sauna/. 2021. 
5. Tantry MD, Tanya. “Infrared Sauna: Dangers and Benefits”. Flo. Last modified November 4, 2019. https://flo.health/menstrual-cycle/lifestyle/hygiene-and-beauty/infrared-sauna-dangers. 
6. “Is Infrared Good or Bad for Your Skin?”. Baumann Cosmetic Dermatology. https://derm.net/2019/01/is-infrared-good-or-bad-for-your-skin/. 2019.  
7. “Benefits of sauna bathing for heart health”. UCLA Health. https://www.uclahealth.org/news/benefits-sauna-bathing-heart-health. 2024. 
8. “Can You Sauna With Silicone Breast Implants?”. Saunas.org. https://saunas.org/can-you-sauna-with-silicone-breast-implants/. 2022.  
9. “INDOOR INFRARED VS TRADITIONAL SAUNA: A QUICK COMPARISON OF THE TWO”. My Sauna World. Webpage accessed October 12, 2024. https://mysaunaworld.com/blogs/my-sauna-world-blog/indoor-vs-outdoor-traditional-sauna. 
10. “Are Saunas Good for You?”. Poison Control. Webpage accessed October 12, 2024. https://www.poison.org/articles/are-saunas-good-for-you. 
11. “Is it safe to use a sauna or jacuzzi if I’m pregnant?”. National Health Service. Last modified December 22, 2022. https://www.nhs.uk/common-health-questions/pregnancy/is-it-safe-to-use-a-sauna-or-jacuzzi-if-i-am-pregnant/. 
12. “Sauna Health Benefits: Are saunas healthy or harmful?”. Harvard Health. https://www.health.harvard.edu/staying-healthy/saunas-and-your-health. 2020. 
13. “HOW THE SAUNA AND STEAM ROOM CAN HELP YOUR HEALTH”. YMCA. Webpage accessed October 12, 2024. https://www.ymcamidtn.org/health-and-fitness/articles/how-sauna-and-steam-room-can-help-your-health. 
14. “What Time Of Day Is Best To Use Your Sauna?”. Saunas.org. https://saunas.org/sauna-time-results-benefits/. 2022.