Infrared Sauna vs. Traditional Sauna: Which Has More Health Benefits?

Infrared saunas and traditional saunas are both forms of heat therapy. When trying to decide which one is better for you, there are some differences to consider. 

Here, we’ll discuss infrared sauna versus traditional sauna use and how they compare to one another.

What are the differences between infrared and traditional saunas?

The primary differences are the saunas’ heating mechanisms and operating temperatures.

Traditional saunas

Traditional saunas, which are also sometimes referred to as Finnish-style saunas, heat the air around you. This, in turn, increases your body temperature. The heating can be achieved in different ways. Most commonly, wood, electric, or gas heaters are used with rocks that help spread heat throughout the room. Most traditional saunas reach temperatures between 150°F and 195°F. 

If used with the heater alone, traditional saunas create dry heat. But some saunas are designed so you can pour water on the hot rocks, which creates steam.

Infrared saunas

Infrared saunas use infrared lamps, which give off electromagnetic radiation. Infrared lamps don’t create heat the same way traditional heaters do. Instead of heating the surrounding air, they heat your body directly. Like the sun, they rely on different light colors to generate heat.

Infrared saunas operate at lower temperatures than traditional saunas — typically between 120°F and 140°F. This lower temperature makes them more comfortable for some people. However, they still promote a deep sweat and offer health benefits.

EXPERT PICKS: WHAT TO READ NEXT

• The hype around ice baths: Wondering if it’s warranted? Here’s what the research says.

• Hot versus cold showers: Whether your post-workout shower should be hot or cold might depend on your specific recovery goals.

• The benefits of a hot bath: Research shows that hot baths are more than just an indulgence. They may provide mental and physical health benefits.

Health benefits of traditional saunas

Traditional saunas are about more than just relaxing your body. They’ve also been linked to specific health benefits, from improved heart health to easing joint pain. Here’s what the research says about some of the benefits of sauna use.

Promotes detoxification

The high heat of a traditional sauna causes heavy sweating. This may help remove toxins from your body. Studies have suggested that sweating may help the body flush out heavy metals like mercury, lead, and arsenic. 

One study compared sweating from dynamic exercise (movement) with sweating from sitting in a sauna. It found that sweating from exercise was better at removing heavy metals. But sauna use still helped detoxification. It’s still unclear, though, if this has any effect on long-term health.

Read more like this

Explore these related articles, suggested for readers like you.

What Is POTS (Postural Orthostatic Tachycardia Syndrome)?

The 5 Main Vital Signs and What They Say About Your Health

Why Am I Always Cold?

What You Need to Know About Yaz

View more

Supports heart health 

Sauna use increases your heart rate by mimicking the body’s response to cardio exercise. A traditional sauna can get your heart rate up to 120 to 150 beats per minute. This is similar to walking at a brisk pace or running, depending on your fitness level. This provides some benefit to your heart.

One study in Finland showed a 63% decreased risk of sudden cardiac death in those who used saunas regularly. Another study showed that sauna use lowered the risk of fatal cardiovascular events in both men and women. Other studies suggest that sauna use may:

• Decrease the risk of cardiometabolic diseases (such as heart attacks, diabetes, and stroke)

• Lower cholesterol levels

• Allow people with heart failure to exercise at a higher level

Saunas also benefit heart health by helping to lower blood pressure.

Improves circulation and blood pressure

The heat of a sauna causes your blood vessels to widen (dilate). That extra space in the vessels may improve circulation and lower blood pressure. One study looked at people who followed a workout with a 15-minute sauna session 3 times per week. These people had lower blood pressure than those who only exercised. 

Improves skin health

Research suggests that traditional saunas may help balance your skin’s pH and keep it hydrated. Some older research suggests that sweat contains an antibiotic peptide that can help maintain a healthy skin microbiome. This may help prevent skin conditions like acne.

Promotes muscle recovery

The heat of the sauna helps relax your muscles. The heat also increases blood flow to your muscles, which can help recovery after exercise. 

Reduces cortisol

Sauna use may reduce levels of cortisol, also known as the “stress” hormone. Reduced stress can help your immune system.

Health benefits of infrared saunas

There’s not as much research on infrared saunas as there is on traditional saunas. Still, there’s some evidence to suggest that infrared saunas have health benefits too. 

Provides pain relief

Infrared heat gets deep into your skin. Because of this, infrared saunas may be better at providing relief for chronic pain. This is especially the case if you have joint conditions like ankylosing spondylitis and rheumatoid arthritis. In one small study, people with these two conditions saw improvements in pain, stiffness, and fatigue after using an infrared sauna. 

Improves post-workout recovery

Some research suggests that infrared saunas improve post-workout recovery — including soreness. That’s compared to passive recovery (or doing nothing to reduce soreness).

Boosts heart health 

Like traditional saunas, infrared saunas increase your heart rate. The cardiac output from an infrared sauna is similar to walking at a moderate pace. 

May help improve chronic fatigue syndrome

Using an infrared sauna regularly may help with chronic fatigue syndrome. This is a long-term condition that causes severe fatigue after everyday activities. 

One small study found that regular infrared sauna use over 4 weeks greatly reduced fatigue and improved mood in people with chronic fatigue syndrome.And similar studies have suggested similar benefits. 

But the sample sizes in these studies were small. So, more research is needed to understand infrared saunas’ effect on chronic fatigue syndrome.

Who should not use an infrared sauna or traditional sauna?

Sauna use comes with the risks of overheating and dehydration. Some people may not tolerate the high heat of traditional saunas, in particular. 

The high temperature may also be a risk for people with respiratory issues, who may find it difficult to breathe in the hot air. But some people should use more caution or avoid sauna use altogether.

Saunas can increase cardiac output — the amount of blood pumped by the heart in a minute — by as much as 70% compared to your resting state (doing nothing). Because of this, people with some heart conditions should avoid saunas due to the stress they place on the heart. 

Don’t use a sauna if you have the following heart conditions:

• Unstable angina (chest pain or other symptoms that happen when there isn’t enough blood flow to the heart muscle)

• Recent heart attack

• Severe aortic stenosis (when one of the heart’s valves doesn’t allow for normal blood flow from the heart)

• Advanced heart failure

You also shouldn’t use a sauna if you have low blood pressure or you’re likely to be dehydrated. The heat can make these conditions worse. 

As mentioned above, infrared saunas don’t get as hot as traditional saunas do. This may reduce some of the risks. But if you have an underlying health condition, you should talk to a healthcare professional before using either type of sauna.

How to use a sauna safely

Whether you’re using a traditional sauna or an infrared one, it can take your body some time to get used to the heat. Because of this, you should slowly build up your tolerance over time. More time in the sauna isn’t necessarily better. 

Here are some tips to ensure you’re using a sauna safely:

• Work your way up. Start with 5 to 10 minutes at a time to see how your body handles the sauna environment.

• Limit sessions to 15 to 20 minutes. Even once your body is used to the sauna, avoid sessions longer than 20 minutes.

• Hydrate before and after you use the sauna. You can also drink water or a hydrating beverage during your session, if needed.

• Avoid alcohol before, during, and after using the sauna. Mixing sauna use and alcohol may affect your blood pressure and increase the risk of irregular heartbeats (cardiac arrhythmias).

• Listen to your body. If you start to feel lightheaded, dizzy, or nauseated, get out of the sauna and let your body cool down.

Can you use an infrared and traditional sauna together?

The short answer: Yes, you can use both types of saunas together. Using both types of saunas may provide more health benefits than using just one type. 

If you want to use infrared saunas and traditional saunas together, you should use them as part of the same overall heat therapy. Alternate your sessions each time you use one. 

A good rule is to use a sauna for 15 to 20 minutes at a time, 2 to 3 times a week, said Dr. Vivek Babaria, an interventional spine and sports medicine physician. 

So, if you’re using both types of saunas, you might use an infrared sauna for 20 minutes one day. Then use a traditional sauna for the same amount of time 2 or 3 days later.

And always make sure to pay attention to your body and stay hydrated. If you feel dizzy or uncomfortable for any reason, leave the sauna.

Why trust our experts?

Written by:

Lindsay Boyers, CHNC

Lindsay Boyers, CHNC, is a functional nutritionist, licensed esthetician, writer, and editor with over a decade of experience in evidence-based health, wellness, and skincare writing.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

Our editorial standards

Meet our experts