Choosing between an infrared sauna and a traditional sauna is one of the most common decisions home sauna buyers face — and it's not as simple as "one is better than the other." Each type heats your body in a fundamentally different way, operates at different temperatures, costs different amounts to buy and run, and appeals to different types of users. The right choice depends entirely on what you want out of your sauna experience.
This guide breaks down every meaningful difference between infrared and traditional saunas — how they work, what they cost, how they feel, what the research says about health benefits, and which one makes the most sense for your goals, space, and budget.
How Traditional Saunas Work
A traditional sauna — sometimes called a Finnish sauna or steam sauna — heats the air inside an enclosed wooden room using a sauna heater. That heater is typically either an electric sauna heater or a wood-burning sauna stove, and it's loaded with sauna rocks that absorb and radiate heat throughout the room.
The air temperature in a traditional sauna typically ranges from 150°F to 200°F (65°C to 93°C). When you throw water over the heated rocks — a practice Finns call löyly — a burst of steam fills the room and temporarily increases humidity and perceived heat. This combination of dry heat and optional steam is what gives the traditional sauna its signature intense, enveloping warmth.
Your body heats up primarily through convection (hot air touching your skin) and conduction (direct contact with hot surfaces like benches). Sweating is profuse, and most people can comfortably stay in a traditional sauna for 10 to 20 minutes per round before stepping out to cool down — often with a cold plunge or cool shower in between rounds. This hot-cold cycling is the foundation of contrast therapy, a practice with centuries of cultural history and growing scientific support.
Traditional saunas are available in a wide range of formats including outdoor traditional saunas, indoor cabin-style models, DIY sauna room kits for custom-built spaces, and even portable sauna tents that use a wood-burning stove to heat rocks in a pop-up shelter.
How Infrared Saunas Work
An infrared sauna uses infrared heating panels — rather than a conventional stove and rocks — to emit radiant energy that is absorbed directly by your body. Instead of heating the air to extreme temperatures, infrared panels warm your skin and tissues from the inside out, similar to how sunlight warms you on a cool day (minus the ultraviolet rays).
Infrared saunas operate at much lower ambient temperatures than traditional saunas, typically between 120°F and 150°F (49°C to 65°C). Despite the lower air temperature, users often report sweating just as much — or more — than in a traditional sauna because the infrared energy penetrates deeper into body tissue, raising core temperature efficiently.
There are two primary categories of infrared saunas you'll encounter when shopping:
FAR Infrared Saunas: FAR infrared saunas use carbon or ceramic heating panels that emit long-wave infrared energy (roughly 5.6–15 micrometers). FAR infrared is the most common type used in home saunas and is known for a comfortable, deep-warming sensation at moderate temperatures. Most entry-level and mid-range infrared saunas fall into this category.
Full Spectrum Infrared Saunas: Full spectrum infrared saunas combine near, mid, and far infrared wavelengths in a single unit. Near infrared (shorter wavelength) is associated with skin health and wound healing, mid infrared with circulation and pain relief, and far infrared with deep tissue detoxification. Full spectrum models are generally considered the most versatile and therapeutically comprehensive option. For a deep dive into brands and models, check out our extensive infrared sauna buyer's guide.
Infrared sauna panels are typically built into the walls, floor, and sometimes the ceiling of a wooden cabin. Most home infrared saunas plug into a standard 120V household outlet, require no plumbing, and assemble in about an hour with basic tools — making them one of the easiest wellness investments to set up at home. If you're interested in adding infrared heating to a custom-built sauna room, standalone infrared sauna heaters and panel kits are also available.
Temperature and Heat Experience
This is where the two types diverge most noticeably. A traditional sauna surrounds you with intense hot air. The heat is immediate and unmistakable the moment you step inside. Adding steam via water on the rocks amplifies this further — the humidity makes the heat feel even more aggressive, and you'll start sweating within a few minutes. For many users, this intense atmospheric heat is the entire point. It's immersive, visceral, and deeply satisfying in a way that's hard to replicate.
An infrared sauna, by contrast, feels much milder when you first sit down. The air is warm but not overwhelmingly hot. The heat builds gradually as the infrared energy is absorbed through your skin and into deeper tissue. Many first-time infrared sauna users are surprised by how intensely they sweat despite the relatively mild air temperature. The experience is gentler and more sustained — many people can comfortably sit in an infrared sauna for 30 to 45 minutes compared to the shorter rounds typical in a traditional sauna.
If you love the feeling of walking into a wall of heat with thick steam, a traditional sauna is going to deliver that experience. If you prefer a more gradual, gentle warmth that lets you relax for longer stretches — perhaps while reading, meditating, or listening to music — an infrared sauna will likely feel more comfortable.
Health Benefits: What the Research Says
Both infrared and traditional saunas offer meaningful health benefits, and there's significant overlap between the two. However, they've been studied to different degrees, and some benefits are more strongly associated with one type over the other.
Benefits Shared by Both Types
Regular sauna use of any kind has been associated with improved cardiovascular health, reduced blood pressure, enhanced circulation, stress reduction and improved mood, better sleep quality, and temporary relief from muscle and joint pain. A frequently cited long-term study from Finland (the KIHD Study) followed over 2,000 middle-aged men for more than 20 years and found that frequent sauna use was associated with significantly reduced risk of cardiovascular events and all-cause mortality. While this study focused on traditional Finnish saunas, many researchers believe the core mechanism — repeated thermal stress and the resulting cardiovascular response — applies to infrared saunas as well.
Where Traditional Saunas May Have an Edge
Traditional saunas reach higher air temperatures and offer the ability to create steam, which introduces a respiratory component to the experience. The combination of high heat and humidity has been studied for its effects on respiratory function, and some research suggests it may help clear airways and reduce the frequency of common colds. The hot-cold cycling practice — alternating traditional sauna sessions with cold water immersion — has additional documented benefits for inflammation, immune function, and mental resilience. Traditional saunas are also the format used in the majority of longitudinal sauna studies, so the evidence base for their long-term benefits is more extensive.
Where Infrared Saunas May Have an Edge
Infrared saunas have a growing body of research supporting their use for specific therapeutic applications. Because infrared energy penetrates deeper into tissue at lower ambient temperatures, some studies suggest infrared saunas may be more effective for chronic pain management, particularly for conditions like fibromyalgia and rheumatoid arthritis. Infrared saunas have also been studied for their effects on skin health, wound healing (particularly near infrared wavelengths), and detoxification at the cellular level. The lower operating temperature makes infrared saunas accessible to people who find the extreme heat of traditional saunas uncomfortable or medically inadvisable — including some elderly users and people with certain cardiovascular conditions (though anyone with health concerns should consult a physician before starting any sauna routine).
Installation, Electrical, and Space Requirements
This is an area where the two types differ significantly, and it's often the deciding factor for buyers who are working within practical constraints.
Infrared Saunas
Most home infrared saunas are freestanding cabin-style units that arrive as pre-assembled panels and clasp or snap together in under an hour. No special tools, no plumbing, and no ventilation modifications are required. The vast majority of models run on a standard 120V/15A household outlet, which means you can plug it into any existing wall socket — no electrician needed. This makes infrared saunas the go-to option for apartments, condos, and rental properties where electrical modifications aren't possible.
A typical 2-person infrared sauna has a footprint of roughly 4' × 4', and a 4-person model around 5' × 5'. They're commonly placed in spare bedrooms, basements, garages, and home gyms. Because they produce no steam, there's no moisture damage risk to surrounding flooring or walls.
Traditional Saunas
Traditional saunas have more varied installation requirements depending on the format. Indoor prefabricated saunas from brands like Golden Designs arrive as panel kits and assemble in a few hours, but the electric heater requires hardwiring to a dedicated 220/240V circuit by a licensed electrician — plan on $250 to $900 for that electrical work. Outdoor saunas — including barrel saunas, cabin saunas, and pod saunas — need a level foundation (gravel pad, concrete pavers, or a poured slab), the same 220/240V electrical run, and in some cases, local permitting depending on your municipality.
Wood-burning saunas eliminate the need for electrical work entirely, which makes them a great option for off-grid properties and remote locations. However, they require a chimney for ventilation and a steady supply of firewood, and they take longer to heat up (45–60 minutes versus 20–30 minutes for an electric heater).
For a complete breakdown of what to budget for both types, our sauna cost guide covers everything from the unit itself to electrical work, foundation prep, and accessories.
Cost Comparison
Upfront Cost
Infrared saunas are generally more affordable upfront than comparably-sized traditional saunas. Entry-level 1–2 person FAR infrared saunas start around $1,900 to $3,500. Mid-range full spectrum models from brands like Dynamic Saunas and Maxxus typically run $3,500 to $6,000. Premium infrared saunas from Finnmark Designs — our top-rated infrared brand — range from $5,500 to $9,000+ depending on size and features.
Traditional saunas typically start around $5,500 to $7,500 for a basic indoor 2–3 person prefab kit and go up from there. Barrel saunas from brands like SaunaLife and Dundalk LeisureCraft tend to land in the $7,000 to $10,000 range. Larger outdoor cabin saunas with premium features can reach $15,000 to $25,000+. You can browse the full range in our complete sauna collection.
Installation Cost
Infrared saunas have essentially zero installation cost in most cases — you assemble the panels yourself and plug into a wall outlet. Traditional saunas with electric heaters require an electrician for the 220/240V circuit ($250–$900), and outdoor models may need foundation work ($200–$2,000 depending on the type). These additional costs can add $500 to $2,500+ to the total project depending on the complexity.
Operating Cost
Infrared saunas are significantly more energy-efficient than traditional saunas. A typical infrared sauna draws 1,200 to 1,800 watts and heats up in 10 to 20 minutes. A traditional electric sauna heater draws 4,500 to 9,000+ watts and takes 20 to 45 minutes to reach operating temperature. Over the course of a year with regular use (3–4 sessions per week), infrared saunas typically cost $15 to $40 per year in electricity, while traditional electric saunas can cost $50 to $150+ per year depending on heater size, local electricity rates, and session length.
Heat-Up Time
Infrared saunas typically reach their operating temperature (120–140°F) in 10 to 20 minutes. Some users start their session while the sauna is still warming up, since the infrared panels begin emitting radiant energy almost immediately.
Traditional saunas take longer to heat up — generally 20 to 45 minutes for an electric heater and 45 to 60+ minutes for a wood-burning stove. This is because the heater must bring a large mass of rocks up to temperature and heat all the air in the room before the sauna is ready for use. Many sauna enthusiasts consider this warm-up period part of the ritual, especially with wood-burning stoves where tending the fire is part of the experience.
Maintenance
Infrared saunas require very little maintenance. Because there's no steam, no rocks, and no combustion, there are fewer components that need attention. Periodically wiping down the benches and interior wood, ensuring the panels are free of obstructions, and keeping the exterior clean is about all that's required.
Traditional saunas require a bit more care. Sauna rocks should be inspected and rearranged periodically (every few months with regular use) and replaced every 1 to 3 years as they degrade from repeated thermal cycling. Wood-burning stoves need chimney cleaning and ash removal. The higher humidity from steam use means the interior wood needs more attention — proper ventilation is essential to prevent moisture buildup and extend the life of the wood. A good set of sauna accessories including cleaners, ventilation components, and maintenance tools makes upkeep straightforward.
The Sauna Experience: Ritual vs. Convenience
Beyond specs and studies, there's a subjective dimension to this decision that matters just as much — maybe more.
Traditional saunas offer what many enthusiasts would describe as a richer, more immersive ritual. The process of waiting for the sauna to heat, the hiss of water on hot rocks, the rush of steam, the intense dry heat, the multi-round sessions broken up by cold plunges or fresh air breaks — this is an experience with deep cultural roots that dates back thousands of years in Finland and Scandinavia. If the ritual matters to you — if you want the full sensory experience of authentic sauna bathing — a traditional sauna is hard to beat.
Infrared saunas lean toward convenience and accessibility. Quick heat-up, plug-and-play installation, lower temperatures that are comfortable for longer sessions, and a gentle warmth that appeals to people who find traditional saunas too intense. If your primary goal is consistent daily use with minimal friction — step in, sweat, step out, get on with your day — an infrared sauna is designed for exactly that.
Can't Decide? Consider a Hybrid Sauna
If you're torn between infrared and traditional, there's a third option worth knowing about: hybrid saunas. These units combine a traditional electric heater with built-in infrared panels, giving you the ability to use either heating mode independently or in combination. Brands like Golden Designs and Finnmark Designs offer hybrid models in both indoor and outdoor configurations. Many of our customers start their session with the traditional heater for high-heat sweating and finish with the infrared panels for deep, relaxing muscle recovery. Paired with a cold plunge afterward, it's a comprehensive wellness protocol in your own backyard.
For even more therapeutic layering, several of our infrared and hybrid models now include built-in red light therapy, combining infrared heat with red and near-infrared light wavelengths for enhanced skin health, muscle recovery, and cellular energy production. You can read more about this combination in our guide to the best infrared saunas with built-in red light therapy.
Which Sauna Is Right for You?
Here's how to think about the decision based on your priorities:
Choose an infrared sauna if: you want the easiest possible installation (plug into a wall outlet and go), you prefer a gentle heat that allows for longer 30–45 minute sessions, you live in an apartment or condo where 220/240V wiring isn't available, you have a lower upfront budget, you want the fastest heat-up time and lowest operating cost, or you're specifically interested in deep tissue penetration for chronic pain or recovery. Start exploring with our infrared sauna collection.
Choose a traditional sauna if: you want the authentic Finnish sauna experience with steam and high heat, you enjoy the ritual of multi-round sessions with cold plunges in between, you prefer the social aspect of a larger sauna with room for family or friends, you want an outdoor sauna as a permanent backyard feature, or you plan to use a wood-burning stove for off-grid capability and the ambiance of a real fire. Browse the full range of traditional saunas and outdoor saunas.
Choose a hybrid sauna if: you want the flexibility to switch between infrared and traditional heating depending on your mood or goals, or if multiple people in your household prefer different sauna styles.
Whichever direction you go, the best sauna is the one you'll use consistently. Regular use — three to four sessions per week — is where the real long-term health benefits compound. If you're still unsure which type fits your space and goals, our team is available by phone or chat to help you narrow it down. You can also use our sauna selector tool for personalized recommendations, or visit our learning center for more in-depth guides on everything from essential sauna accessories to how to prepare a foundation for an outdoor sauna.
Haven Of Heat and its affiliates do not provide medical, legal, electrical, building, financial, or professional advice. All content published on this website is for general informational and educational purposes only and should not be relied upon as a substitute for advice from qualified professionals. Always consult a licensed medical provider regarding health-related questions, and consult licensed contractors, electricians, inspectors, or local authorities for installation, electrical, building code, zoning, HOA, or safety requirements. Local codes and regulations vary by jurisdiction. Individual results from sauna use may vary.
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