Infrared vs. traditional sauna: what’s the difference?
Both make you sweat and relax, but the heat works differently. Here is the difference in short.
| Topic | Traditional sauna | Infrared sauna |
|---|---|---|
| How it heats | A heater warms stones and the air, and the hot air warms your body. | Panels emit infrared radiation that warms your body directly. The air stays cooler. |
| Air temperature | Often around 70–100 °C. | Often around 40–60 °C. |
| Humidity | You can pour water on the stones for a burst of steam (löyly). | Dry. No water and no burst of steam. |
| Session length | Shorter rounds, often 5–15 minutes, with cooling in between. | Often longer, around 20–40 minutes, at a milder heat. |
| Experience | Intense, enveloping heat. Great with a cold tub or sea dip. | Gentle, even warmth. Many find it easier to breathe. |
| Research | The most studied type, including large long-term studies from Finland. | Less studied. Most studies are small and short-term. |
Same goal, different route
In a traditional sauna the heat comes from the air. The heater warms stones and the air in the room, and pouring water on the stones makes the heat more intense for a moment. This is how saunas have been used in the Nordic countries for centuries, and the Icelandic gusa builds on it.
An infrared cabin has heating panels in the walls that emit infrared radiation, similar to the warmth of sunlight. It warms your skin and body directly, so you sweat even though the air is much cooler than in a sauna.
What does the research say?
Most research on the health effects of saunas is on the traditional Finnish sauna, where regular use has been linked to better cardiovascular health, among other things. There are fewer and smaller studies on infrared cabins, so less is known for certain about their effects. That doesn’t mean infrared does nothing, only that the evidence is more limited.
Read more about sauna benefits →
A sauna suits you if you
- want strong heat and bursts of steam
- plan to cool off in a cold tub or the sea
- want to try a gusa
- enjoy the tradition and atmosphere
Infrared suits you if you
- find very hot air hard to handle
- want to sit longer and relax
- are new to heat and want it milder
- want warmth without steam or humidity
Safety applies to both
Drink water, avoid heat after drinking alcohol and step out if you feel unwell. If you have a heart condition, low blood pressure or are pregnant, talk to a doctor before using a sauna or infrared cabin.