Infrared Vs. Traditional Sauna – Which One’s Better For You?
Last Updated on August 7, 2025
You want to feel better. Maybe your muscles are sore, your sleep’s off, or you just need a way to finally relax. Saunas sound like a dream fix, but when it comes to choosing between infrared vs traditional sauna, things get confusing fast.
Both promise detox, stress relief, pain reduction, and even better skin. But they use completely different methods to heat your body. And depending on your goals, health status, or even your tolerance to heat, one may serve you better than the other.
So how do you decide? Being a nurse and wellness and recovery consultant, I have been asked multiple times about both types of saunas. And that’s what I’ll share with you in this blog today, i.e., infrared vs. traditional sauna.
Let’s look at how each type works, what the research says, and which one actually fits your needs best.
The Big Sauna Split – What’s The Real Difference?
Let’s set the foundation. You can’t compare the benefits of anything, including sauna, until you actually understand what sets these two apart. While both promise sweat, heat, and healing, they deliver it in very different ways.
Traditional Saunas
Traditional saunas are the OG. They use a heat source (usually electric or wood-fired) to warm the surrounding air. You step in, and that 160°F to 200°F environment hits you almost instantly.
It’s dry, or in some cases humid, if you’re using a steam variation, and it takes about 10 to 15 minutes before you start sweating heavily.
Infrared Saunas
In contrast, infrared saunas use radiant heat to warm your body directly. The surrounding air stays cooler, around 120°F to 150°F, but the heat penetrates deeper into your skin and tissues.
That means you may start sweating faster, even though the room doesn’t feel overwhelmingly hot.
Why does that matter?
For one, heat sensitivity. If you’re someone who gets dizzy in high temps, infrared saunas might feel gentler and easier to tolerate. But for purists, or those craving that hot blast sensation, traditional might be your go-to.
Here’s the thing:
These aren’t just different heating styles. They lead to different physiological responses. And that shapes everything, from how you detox to how your muscles recover.
Not all heat feels the same. And that difference changes everything.
If you are trying a sauna for the first time, read my article on how hot a sauna should be so it doesn’t cause any harm to you.
Detox or Hype? Understanding Sweat & Sauna Myths
Let’s clear this up once and for all. You’ve been told that sweating equals detox. But your skin isn’t your liver, and it shouldn’t have to be.
According to a study published in the Journal of Environmental and Public Health (2012), trace amounts of heavy metals like arsenic, cadmium, and lead can be found in sweat, but that doesn’t make sweating your main detox pathway.
That job still belongs to your liver, kidneys, and lymphatic system.
So where do saunas come in? Think of them as support tools, they may stimulate circulation, reduce inflammation, and yes, promote light detoxification, but they don’t magically suck toxins from your pores.
Here’s where it gets interesting:
- Infrared saunas tend to cause a deeper sweat at a lower temp, which feels more manageable if you can’t tolerate heat well.
- Traditional saunas often lead to a quicker spike in heart rate and body temperature, mimicking the effects of moderate cardio, which may support cardiovascular detox responses.
So which one’s “better” for detox? It depends on what you’re after. Want a gentler experience that gets you sweating longer without feeling wiped? Go with infrared. Craving a traditional, full-body heat response? Stick with the classics.
| Does more sweat mean more detox? Not really. But saunas may help your natural detox systems run more efficiently. |
Your liver’s the MVP. The sauna just helps it do its thing—faster.
Read Also: Do Infrared Saunas Cause Cancer?
Muscle Recovery And Pain Relief – Who Wins?
This one hits home for a lot of people. Whether you’re dragging from yesterday’s workout or battling chronic joint pain, you’ve likely been told that saunas can help you feel better. But which one delivers real relief, not just a temporary warm fuzzy?
Let’s break it down.
Infrared saunas are especially popular among those with fibromyalgia, arthritis, and chronic pain conditions, largely because of how deeply the heat penetrates.
In fact, some studies suggest infrared waves may reach up to 1.5 inches below the skin’s surface, directly warming muscle tissue and joints. That’s something traditional air-heated saunas can’t claim.
A study published in Biology of Sport showed that patients using infrared saunas reported reduced muscle soreness, increased flexibility, and better recovery compared to those using traditional dry saunas.
But wait, traditional saunas still hold their ground. That quick, full-body heat increase boosts circulation, flushes out lactic acid, and relaxes muscles, especially after strength training or endurance workouts.
Plus, the overall heat shock can trigger endorphin release, which naturally lowers pain perception.
What this really means is…
- If you need deep-tissue relief, especially after long workdays or from autoimmune inflammation, infrared may be your better bet.
- If you’re chasing a post-workout flush, or enjoy the heat high, traditional could be your thing.
Pain doesn’t wait. Your heat therapy shouldn’t either.
One more thing, try to sauna after your workout class. Why? Read my article on should you sauna before or after a workout for a detailed answer.
Heart Health And Circulation – Which Sauna Supports Your Cardiovascular System?
You’ve probably heard that regular sauna use is linked to a longer life, and that’s not just internet talk.
There’s real science behind that claim. A 20-year Finnish study published in JAMA Internal Medicine found that men who used a sauna 4–7 times a week had a 50% lower risk of fatal heart disease than those who used it only once a week.
Let’s unpack what’s happening inside your body.
Traditional Saunas
Traditional saunas trigger a rapid increase in heart rate, up to 100–150 bpm, which mimics light to moderate cardiovascular exercise. Your blood vessels dilate, circulation improves, and you get that flushed, relaxed post-sauna glow.
That’s your heart doing a gentle workout without you lifting a finger.
Infrared Saunas
Infrared saunas also elevate your heart rate, though more gradually. The heat works from the inside out, which reduces blood pressure and promotes vasodilation without stressing your system.
For people managing hypertension or recovering from illness, this lower heat environment can feel safer and more sustainable.
What’s worth noting is that both types may improve endothelial function (how well your blood vessels respond to stress), reduce inflammation markers, and boost oxygen delivery to muscles.
But your current health condition, and how your body reacts to heat, should guide your pick.
| Are you using a sauna for heart health or stress relief? If it’s heart health, traditional saunas may have the edge. But for gentle circulatory support, infrared can work wonders. |
Your heart’s already doing the work. The right sauna just gives it backup.
Skin Health – Which Sauna Makes You Glow?
Let’s be real. Glowing skin is often the first thing people notice after using a sauna. That post-sweat clarity? It’s not just in your head.
Here’s why: Saunas increase blood flow to the skin, which means more oxygen and nutrients get delivered to the surface. That’s where infrared and traditional methods differ in how they support that glow.
Infrared Saunas
Infrared saunas increase skin temperature slowly, but deeply. This encourages lymphatic drainage, may help clear acne-causing bacteria, and can reduce redness or irritation if used moderately.
Some users report less dryness or flakiness because the heat is gentler, and less moisture is pulled from the skin compared to a traditional setup.
Traditional Saunas
Traditional saunas, on the other hand, create a more intense surface sweat, which helps cleanse the pores quickly. But that same high temp can also strip natural oils, leaving the skin dry or tight if not followed with proper hydration and moisturization.
According to a review published in MDPI, regular sauna use may even improve skin barrier function and increase hydration levels in the long run, when paired with the right aftercare.
So what’s better? If your skin is sensitive, acne-prone, or prone to rosacea, infrared might be the gentler option. If you want that “just-stepped-out-of-a-hot-room” cleanse, traditional has its charm.
I’ve also written a detailed article on will a sauna help acne. If you’re tired of trying scrubs and serums, go read it before trying any chemicals.
Safety First – What You Should Know Before You Step In
Saunas can feel amazing, but not everyone responds the same way. Whether you are dealing with high blood pressure, hormone imbalances, or chronic fatigue, sauna safety should never be brushed aside.
Here’s what matters most:
- Both infrared and traditional saunas can lead to significant water loss. Always drink before and after, and consider electrolytes if you sweat a lot.
- Infrared sessions often last longer, 20 to 45 minutes, because the air temperature is lower. Traditional sauna time is shorter, 10 to 20 minutes, to avoid overheating.
- Dizziness, nausea, or rapid heart rate? Time to step out and cool down.
- Infrared saunas are usually better tolerated by people with heat sensitivity, chronic illness, or autoimmune disorders.
- Traditional saunas may be too intense for beginners or anyone on certain medications (especially blood pressure meds or diuretics).
So, how long you should sit in a sauna also defines your safety. Be careful and always sauna under observation.
Also, let’s not forget: Infrared saunas emit electromagnetic frequencies (EMFs). Most high-quality models stay well within safe limits, but it’s still something to research before you invest.
| Is sauna use safe every day? It depends. For most healthy adults, yes, but it’s best to start slow (2–3 times a week) and work your way up. |
It’s only healing if it’s safe. Don’t ignore your body’s early warnings.
If you are a beginner to infrared saunas, read these infrared sauna tips for beginners to stay on the safe side.
Convenience And Setup – Which Sauna Fits Your Lifestyle?
Let’s be honest. No matter how great a sauna is, if it doesn’t fit your routine or space, you won’t use it.
Infrared Sauna: Compact, Quiet, and Modern
These are often plug-and-play models. You can slide one into a corner of your bedroom, office, or home gym. Some even fold up for storage. They heat up fast, use less electricity, and require minimal ventilation.
If you’re a busy professional, a parent, or someone who needs low-maintenance wellness, infrared wins big here.
Bonus: Infrared models are typically quieter, emit no steam, and don’t require plumbing or drainage.
Traditional Sauna: The Spa Experience at Home
Traditional saunas are bulkier and require more installation work—think wood paneling, heating stoves, and space for airflow. They also need more warm-up time (up to 30–45 minutes), and some models require special wiring or even a separate breaker.
But… if you’re aiming for the authentic spa feel, this might be your match. The ritual of pouring water over hot rocks and stepping into a cloud of steam is unmatched in ambiance.
Ask yourself:
Do you want a sauna you can use on a lunch break, or one you reserve for weekend rituals?
Wellness only works when it’s part of your life, not a burden to squeeze in.
The Bottom Line – Infrared Vs. Traditional Sauna
There’s no universal “better” option. There’s only what aligns best with your body, lifestyle, and wellness goals.
Here’s a quick breakdown:
| Feature | Infrared Sauna | Traditional Sauna |
| Heat Source | Radiant infrared light | Heated air/stones |
| Temp Range | 110°F–150°F | 150°F–195°F |
| Sweat Response | Deep tissue sweat | Surface sweat |
| Setup | Easy, portable | Complex, requires install |
| Heart Health | Gentle support | Cardiovascular boost |
| Skin Benefits | Good for sensitive skin | Deep pore cleansing |
| Best For | Detox, chronic pain, fatigue, tight spaces | Cardiovascular health, intense relaxation, spa lovers |
Still can’t decide?
Ask yourself:
- Do I prefer intense heat or gentle warmth?
- Do I need portability or don’t mind a permanent space?
- Am I more focused on heart health or detox and recovery?
| My expert tip as a wellness nurse! If you’re just starting out or managing chronic issues, infrared saunas offer a more accessible, lower-risk entry point. |
But if you’re looking to simulate a full-body workout or just love that steamy spa vibe, traditional might feel more satisfying.
Sources
- Margaret E. Sears, et al. (2012). Arsenic, Cadmium, Lead, and Mercury in Sweat: A Systematic Review
https://onlinelibrary.wiley.com/doi/10.1155/2012/184745
- Essi K. Ahokas, et al. (2023). A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training
- Tanjaniina Laukkanen, et al. (2015). Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2130724
- Manuel Herrero-Fernandez, et al. (2022). Impact of Water Exposure and Temperature Changes on Skin Barrier Function
