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Woman trying out Sauna

Infrared Sauna vs. Sauna

by Team House of Senti in Education Hub

Sweating it out in a Sauna/Infrared Sauna? Here's the short answer: Infrared Sauna wins for comfort and targeted benefits, but traditional saunas bring the heat (literally). Whether you’re eyeing a Home Sauna, Garden Sauna, or Outdoor Sauna, this guide compares it all—so you can sweat smart, not hard. Keep reading!

Woman trying out Sauna

Understanding the Core Differences

Heating Methods and Temperatures

How Traditional Saunas Work (Heated Rocks, Air Temperature, Steam)

Traditional saunas heat the air using heated rocks or electric stoves. Water is often poured over the rocks to create steam. This raises the ambient temperature, usually between 70°C and 100°C. The body warms as the air heats up around it. This method creates a steamy and intense environment.

How Infrared Saunas Work (Infrared Lamps, Direct Body Heating, Wavelengths: Near, Mid, Far)

Infrared saunas use infrared lamps to emit light waves that penetrate the body directly. Instead of heating the air, the lamps warm your body from the inside out. These saunas can use near, mid, or far-infrared wavelengths. Each type targets different layers of the body. This direct approach allows for sweating at lower air temperatures.

Temperature Ranges (Traditional vs. Infrared)

Traditional saunas operate between 70°C and 100°C, while infrared saunas stay around 45°C to 60°C. Despite the lower air temperature, users still sweat heavily in infrared setups. This is because of the deeper tissue heating. People who struggle with intense heat often prefer infrared saunas.

Humidity Levels

Traditional saunas usually have high humidity due to steam. This creates a wet, heavy heat. Infrared saunas, on the other hand, provide dry heat with almost no humidity. This dry heat is more comfortable for many users. It also reduces the risk of feeling suffocated or overwhelmed.

Session Duration and Experience

Recommended Session Lengths

Infrared sauna sessions usually last 20–45 minutes. The lower temperature makes longer stays more tolerable. Traditional sauna sessions are shorter, around 10–20 minutes. Due to the high heat, users often take breaks between sessions. Both types require hydration afterwards.

Comfort and Heat Tolerance

Infrared saunas are more comfortable for those sensitive to heat. The direct body warming avoids the intense sensation of sitting in a hot oven. Traditional saunas may feel overwhelming to newcomers. Some find the heavy steam calming, while others find it oppressive. Infrared’s gentler warmth is often more inviting.

Overall User Experience (Dry vs. Steamy)

Traditional saunas offer a steamy, intense experience. Many enjoy the ritual of pouring water on rocks and the enveloping heat. Infrared saunas feel dry, clean, and mild in comparison. They’re also quicker to heat up. People often choose based on their desired atmosphere—ritualistic vs. modern comfort.

Exploring the Health Benefits: Similarities and Differences

Man and Woman on a robe at the Hot Sauna

Common Benefits of Both Saunas

Relaxation and Stress Reduction

Both saunas promote relaxation by easing muscle tension and reducing cortisol. The warmth calms the nervous system. This makes both great tools for managing stress. Regular use can improve mental well-being. Many users report better moods after sessions.

Improved Circulation and Cardiovascular Health

Heat causes blood vessels to dilate, improving circulation. This boosts oxygen and nutrient delivery throughout the body. It mimics the effects of mild cardio. Over time, it can support heart health. Both sauna types contribute to this benefit.

Muscle Recovery and Pain Relief

Sauna heat helps soothe sore muscles. Infrared saunas may penetrate deeper into tissue, offering added relief. Athletes often use either type post-workout. Heat promotes muscle repair and reduces inflammation. Regular sessions can also ease chronic pain.

Detoxification through Sweating

Sweating helps flush toxins from the body. Both sauna types encourage deep sweating. Infrared saunas may help remove heavy metals more effectively. Detox benefits are widely cited, though individual results vary. Always hydrate to support the process.

Enhanced Sleep

Regular sauna use helps improve sleep quality. The drop in body temperature post-session triggers melatonin release. Relaxed muscles and a calm mind also aid sleep. Infrared saunas, being more comfortable, may better support nightly use. Sleep benefits can be noticeable within days.

Skin Health

Heat opens pores, allowing deep cleansing. Sweating helps remove dirt and oils. This can lead to clearer skin over time. Improved circulation also supports collagen production. Both sauna types are praised for enhancing skin glow.

Unique Advantages of Infrared Saunas

Deeper Tissue Penetration for Targeted Benefits

Infrared light penetrates up to 5 cm beneath the skin. This can target muscles, joints, and connective tissues more effectively. It’s useful for managing deep aches or stiffness. Traditional saunas don’t offer this same level of tissue impact. Infrared is ideal for deeper therapeutic goals.

Potential for More Efficient Toxin Elimination (Heavy Metals)

Some studies suggest infrared saunas help release heavy metals like mercury and lead. The deeper heat may stimulate cellular detox. Sweat produced may carry more toxins. However, results vary by individual. Proper hydration enhances these effects.

Lower Temperatures for Heat Sensitivity

People with heat intolerance often find traditional saunas too harsh. Infrared saunas, operating at milder temperatures, offer a gentler alternative. They allow longer sessions without discomfort. This makes infrared a more accessible option. It’s also safer for some medical conditions.

Specific Considerations for Traditional Saunas

Wooden Traditional Sauna

Benefits of Higher Heat and Steam

Higher temperatures may accelerate sweating and muscle relaxation. The steam can help open airways and moisturise skin. The intense heat feels invigorating for some. Steam also enhances the ritualistic sauna experience. Traditional saunas are often seen as more “authentic.”

Respiratory Benefits

Steam from traditional saunas may help clear nasal passages. It can soothe dry airways and reduce congestion. Those with colds or sinus issues often find relief. The moist heat improves breathing comfort. This benefit is unique to steam environments.

Choosing the Right Sauna for You

Factors to Consider

Personal Health Goals (Detox, Pain Relief, Relaxation, Cardiovascular)

Choose based on what you want most—relaxation, detox, pain relief, or heart health. Infrared saunas excel in detox and chronic pain support. Traditional ones are excellent for relaxation and circulation. Knowing your goals will narrow your options. Prioritise what matters most.

Heat Preference and Tolerance

Infrared is best if you dislike extreme heat. Traditional saunas suit those who enjoy an intense sweat. Try both if unsure. Your preference may surprise you. Listen to your body.

Budget and Installation (Home Sauna Considerations)

Infrared saunas are usually more affordable and compact. They’re easier to install in small indoor spaces. Traditional saunas often need more space and ventilation. Outdoor setups may be pricier. Choose based on your space and budget.

Energy Efficiency and Running Costs

Infrared saunas use less energy than traditional ones. They heat up quickly and don’t need to stay hot as long. This saves on electricity. Traditional saunas, especially large outdoor models, can be costly to run. Energy bills add up over time.

Maintenance Requirements

Infrared saunas need minimal maintenance—just wipe down surfaces and ensure ventilation. Traditional saunas require more upkeep, especially with wood, steam, and heating elements. Steam generation can cause wear over time. Factor in long-term care.

Safety and Usage Guidelines

Hydration

Always drink water before and after using any sauna. Sweating can deplete fluid levels quickly. Add electrolytes if you’re using the sauna regularly. Dehydration leads to dizziness or headaches. Hydration keeps the body balanced.

Contraindications and Medical Advice

People with heart conditions, high blood pressure, or pregnancy should consult a doctor. Infrared heat may be gentler, but caution is still important. Some medications affect heat tolerance. Always start slowly if you’re new to sauna use. Medical advice ensures safety.

Avoiding Overheating and Dehydration

Don’t stay in too long—listen to your body. Signs of overheating include dizziness, nausea, or a rapid heartbeat. Take breaks and cool down if needed. Post-sauna, drink water and rest. Respect your body’s limits.

Conclusion

Both infrared and traditional saunas offer impressive health benefits. Choosing between them depends on your heat preference, wellness goals, and lifestyle. Infrared saunas provide gentler, deeper heat with lower running costs, while traditional saunas deliver a steamy, intense session many find therapeutic.

Takeaways

  • Infrared saunas use light to warm the body directly, ideal for deep tissue relief.

  • Traditional saunas heat the air, offering a steamy, intense experience.

  • Both aid relaxation, circulation, detox, and skin health.

  • Infrared is better for heat-sensitive users and energy efficiency.

  • Choose based on goals, budget, heat tolerance, and space available.

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Stuart Goldfinch

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