Traditional vs. Infrared Saunas: What Actually Matters When Choosing For Your Home

Saunas are often framed as a way to “detox.” A place to help you bounce back after travel, stress, or a not-so-healthy week. And while that deep, cleansing sweat is certainly part of the draw, decades of research suggests the benefits of saunas go further. 

Frequent sauna use has been associated with improved cardiovascular health1, decreased risk of Alzheimer’s and dementia2, and lower overall mortality risk3. By elevating core body temperature and increasing circulation, regular sauna use may also help reduce cellular stress, improve sleep4, support recovery, and positively influence immune5 and metabolic function.

At the most basic level, traditional saunas and infrared saunas heat the body in different ways.

Traditional saunas heat the air around you. Temperatures reach 170°F to 200°F, creating an intensely warm environment that gradually raises the core body temperature. 

In many models, water can be poured over heated stones to create steam, increasing humidity and perceived heat.

Infrared saunas use infrared light to heat the body directly. In these saunas, the surrounding air temperature is lower (usually 120°F to 150°F) but radiant heat penetrates the skin and underlying tissues.

"Infrared light is believed to penetrate the skin more deeply than the heat generated by traditional saunas," functional doctor Liam Murphy, M.D. previously told mindbodygreen.

While the research on traditional saunas is much more robust than infrared, experts say both modalities can be effective. 

Casey Kelley, M.D., founder and medical director at Case Integrative Health explains, “the best sauna to use is the one that is available to you.” 

Still, when deciding whether to use an infrared sauna or a traditional sauna, you’ll want to consider a few key factors: price, space, heat preferences, and (most importantly) the quality of the model itself. 

A sauna is a significant investment (in your health and from your wallet!), and the experience can vary from one model to the next. 

When people feel underwhelmed by a home sauna, it’s usually not because they chose traditional over infrared—or vice versa. 

More likely it’s because the sauna doesn’t perform: the unit takes forever to heat up, the materials feel cheap, or the controls are confusing. This doesn’t just ruin your sauna experience, it lessens the benefits.  

Sauna bathing works by raising core body temperature, increasing heart rate, dilating blood vessels, and activating the body’s thermoregulatory stress response—but this requires steady and sustained heat. 

All of this makes the quality your most important consideration for the best home sauna. Small differences in product design can translate into noticeable differences in both comfort and intensity.

Because the heat is radiant rather than ambient in infrared saunas, panel placement and spectrum configuration matter significantly. There are a few factors to consider when choosing a high-quality infrared sauna for your home.

Full-spectrum infrared: Higher-end models often incorporate near-, mid-, and far-infrared wavelengths to create more balanced tissue exposure.

Even emitter distribution: Panels must be strategically positioned to avoid hot spots and ensure consistent coverage across the body.

Low-EMF and electrical integrity: Infrared saunas rely heavily on electrical components. Thoughtful design includes EMF mitigation and rigorous safety standards.

A well-built traditional sauna comes down to a few core elements: heater performance, material quality, and airflow.

Heater performance: A traditional sauna should be able to reach high temperatures efficiently and hold them there. If it takes too long to heat up or fluctuates once you’re inside, the experience won’t feel immersive. Proper stone placement and ventilation help ensure the heat distributes evenly instead of creating hot and cold pockets.

Material quality: Traditional saunas operate at very high temperatures, so the wood needs to withstand repeated heat exposure without warping, cracking, or off-gassing. Durable, untreated woods and solid construction will help the sauna hold up over time.

Once quality is accounted for, the choice between traditional and infrared often comes down to preference.

Before investing in an at-home sauna, it’s also important to consider safety and setup.

Traditional saunas often require higher voltage electrical connections (commonly 240V), and some may need professional installation. Proper ventilation is essential, especially if you plan to use water over stones to generate steam.

Infrared saunas typically plug into standard outlets, but electrical integrity still matters. Look for models that clearly outline their wiring design and safety standards.

As with any heat-based therapy, individuals who are pregnant, have cardiovascular conditions, or are taking certain medications should consult a healthcare provider before use.