What is the difference between infrared and traditional sauna?

Traditional saunas and infrared saunas achieve similar physiological effects through fundamentally different heating mechanisms. Traditional Finnish saunas heat the air to 150 to 190 degrees F using an electric or wood-burning heater, often with rocks that can be doused with water to create steam (loyly). Your body heats up primarily through convection — hot air transferring heat to your skin. Infrared saunas use panels that emit infrared light waves (typically in the far-infrared spectrum at 5.6 to 15 microns) to directly heat your body's tissues without significantly heating the surrounding air. Operating temperatures are much lower at 120 to 150 degrees F. Because infrared energy penetrates up to 1.5 inches into tissue, proponents argue it produces a deeper, more therapeutic heat at more comfortable air temperatures. Research suggests both types produce similar cardiovascular and relaxation benefits. Infrared saunas tend to be better tolerated by people who find the intense air heat of traditional saunas oppressive or difficult to breathe in. Traditional saunas offer the cultural experience of steam and higher temperatures that many users prefer. Full-spectrum infrared saunas combine near-infrared (700-1400nm), mid-infrared, and far-infrared wavelengths, which proponents claim addresses a broader range of therapeutic targets. Energy costs are lower for infrared saunas, and they heat up in 10 to 15 minutes versus 30 to 45 minutes for traditional saunas.

Reviewed by Chad Waldman, Analytical Chemist · Last updated May 2026

About Infrared Sauna