Traditional Sauna vs Infrared Sauna: Which Is Better?
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Overview: Two Different Technologies
Traditional (Finnish) saunas and infrared saunas are fundamentally different technologies. Traditional saunas heat the air; infrared saunas heat the body directly. Understanding this distinction is essential to making an informed purchasing decision.
It also matters when you read the research. The two modalities have been studied separately, in different populations, at different temperatures — so findings from one cannot simply be transferred to the other. We keep them separate throughout this article.
Neither is universally "better." The right choice depends on your health goals, installation context, temperature tolerance, budget, and how you define a quality sauna experience.
| Feature | Traditional Sauna | Infrared Sauna |
|---|---|---|
| Operating temperature | 70–100°C | 45–65°C |
| Humidity | 10–60% (adjustable with steam) | Very low (5–10%) |
| Heating method | Heated air via stove/rocks | Direct body heating via IR radiation |
| Pre-heat time | 20–45 minutes | 10–20 minutes |
| Penetration depth | Surface (air heating) | Shallow — infrared is absorbed at the skin and in the tissue just beneath it |
| Research base | Larger; includes multi-decade cohort studies (Laukkanen et al., 2015) | Smaller; mostly short clinical trials in patient groups (Beever, 2009) |
| Traditional/cultural experience | Yes (Finnish tradition) | No |
| Steam (löyly) | Yes | No |
How Each Type Works
Traditional Sauna
A traditional sauna heats an enclosed room using a sauna heater (kiuas) — either electric or wood-fired — which heats a pile of stones to temperatures that in turn heat the surrounding air. The user experiences heat primarily through convection (heated air) and radiation from the hot walls and stones.
A critical element of the traditional experience is löyly — the practice of throwing water onto the hot stones to create a burst of steam. This temporarily raises the humidity, producing a sensation of intense heat that encourages sweating. The löyly experience cannot be replicated in an infrared sauna.
Infrared Sauna
Infrared saunas use infrared light emitters (ceramic, carbon, or carbon-crystal panels) to directly irradiate the body. The infrared wavelengths are absorbed by the skin and the tissue immediately beneath it, raising body temperature through a direct thermal effect rather than by heating the air.
Far-infrared (FIR) saunas emit wavelengths predominantly in the 5,000–15,000nm range. Near-infrared (NIR) additions in full-spectrum infrared saunas add wavelengths of roughly 780–1,400nm, which are absorbed somewhat less superficially than far-infrared. Claims about specific penetration depths in centimetres are common in marketing material but are not well established in the published sauna literature, so we do not repeat them here.
Temperature and Heat Experience
Traditional saunas operate at 70–100°C — significantly hotter than infrared saunas (45–65°C). Despite the lower ambient temperature, infrared cabins are designed to raise body temperature by heating the body directly rather than heating the air first. How closely the resulting core-temperature rise matches a traditional sauna session has not been well characterised in head-to-head trials, so this is best treated as a difference in experience rather than a proven equivalence in physiological dose.
Some users find the lower ambient temperature of infrared saunas more tolerable, particularly those who find the intense heat of a traditional sauna uncomfortable to breathe in. Others find the traditional sauna experience more satisfying — the acute heat, the ability to control steam intensity, and the cultural ritual of the Finnish bathing tradition.
Research Comparison
Traditional Sauna Research
Traditional sauna use has the largest and longest-running evidence base of any residential sauna type. The Finnish KIHD cohort alone followed 2,315 middle-aged men for a median of around 20 years. It is important to note that this is observational research: it can show associations, but it cannot prove that sauna bathing itself causes the outcomes. Key studies include:
- Laukkanen et al. (2015), JAMA Internal Medicine: In 2,315 Finnish men followed for a median of 20.7 years, using a sauna 4–7 times per week was associated with roughly half the risk of fatal cardiovascular events compared with once weekly (hazard ratio 0.50), and with a lower risk of sudden cardiac death (HR 0.37) and all-cause mortality. Observational cohort — association, not proof of cause. PubMed: 25705824
- Laukkanen et al. (2017), Age and Ageing: In the same cohort, sauna bathing 4–7 times per week was associated with a 66% lower risk of a dementia diagnosis compared with once-weekly use. Again observational, in Finnish men only. PubMed: 27932366
- Laukkanen, Laukkanen & Kunutsor (2018), Mayo Clinic Proceedings: A review of the evidence on cardiovascular and other health outcomes associated with sauna bathing, and the proposed mechanisms behind them. PubMed: 30077204
Infrared Sauna Research
Infrared sauna research is a separate body of evidence. Most of it studies Waon therapy — a Japanese far-infrared protocol at around 60°C, delivered in clinical settings to patients with diagnosed conditions. These are not studies of healthy people using a home infrared cabin, and their results should not be read as consumer health outcomes. Key evidence includes:
- Kihara et al. (2009), Journal of Cardiology: In 129 patients with chronic heart failure followed over five years, those receiving Waon therapy had fewer cardiac events than controls (31.3% vs 68.7%). Prospective controlled study in a clinical population. PubMed: 19304125
- Fujita et al. (2011), Circulation Journal: A randomised trial in heart failure patients found reductions in oxidative stress markers and BNP after four weeks of Waon therapy. PubMed: 21173495
- Ohori et al. (2012), American Journal of Cardiology: Repeated sauna treatment was associated with improved exercise tolerance and endothelial function in chronic heart failure patients. PubMed: 21944673
- Beever (2009), Canadian Family Physician: A review of nine published studies on far-infrared saunas and cardiovascular risk factors. It found limited, moderate-quality evidence relating to blood pressure and congestive heart failure — and explicitly cautioned that manufacturers' health claims go beyond what the published evidence supports. PubMed: 19602651
- Soejima et al. (2015), Internal Medicine: A small pilot study (10 inpatients) reported reduced perceived fatigue after four weeks of Waon therapy in chronic fatigue syndrome. No control group, so this is preliminary. PubMed: 25748743
Traditional sauna has substantially more long-term epidemiological data. Infrared sauna research is primarily composed of shorter-term clinical trials in patient groups rather than the multi-decade cohort studies that underpin the traditional sauna evidence base — and, as the Beever review notes, the marketing claims made for infrared cabins outrun that evidence.
Health Benefits Side-by-Side
The ratings below describe the strength and quantity of published evidence for each modality — not a promise of any outcome for an individual. Most of the traditional-sauna evidence is observational, and most of the infrared evidence comes from small clinical trials in patients with diagnosed conditions.
| Health Outcome | Traditional Sauna | Infrared Sauna |
|---|---|---|
| Cardiovascular health | Strongest available — large long-term cohort data, observational (Laukkanen et al., 2015) | Limited — small clinical trials in heart failure patients (Kihara et al., 2009) |
| Longevity | Moderate — consistent cohort associations, no trial data (Laukkanen et al., 2015) | No long-term data |
| Blood pressure | Moderate (Laukkanen et al., 2018) | Limited (Beever, 2009) |
| Recovery / DOMS | Limited — small short-term studies | Limited |
| Mental health / mood | Limited — most trial evidence uses medical whole-body hyperthermia, not consumer sauna | Very limited |
| Chronic fatigue | No direct evidence | Preliminary — uncontrolled pilot data only (Soejima et al., 2015) |
| Skin health | No direct evidence | No direct sauna evidence |
| Pain management | Limited | Limited — small infrared/Waon trials in rheumatic conditions |
Installation and Running Costs
Traditional Sauna
- Purchase cost: AUD $3,000–$35,000+ depending on size and quality
- Installation: AUD $1,500–$5,000 (electrical, carpentry)
- Running cost: A 6kW heater at 30 minutes pre-heat + 1 hour use costs approximately $0.80–$1.20 per session at current Australian electricity rates
- Pre-heat time: 20–45 minutes
Infrared Sauna
- Purchase cost: AUD $2,000–$15,000 depending on size and quality
- Installation: Lower — many infrared saunas require only a standard 240V power point
- Running cost: Lower than traditional — most 2-person infrared saunas draw 1.5–2.5kW, costing $0.30–$0.60 per session
- Pre-heat time: 10–20 minutes
Who Should Choose Which?
Choose a Traditional Sauna If You:
- Prioritise the largest and longest-running evidence base, particularly for cardiovascular outcomes
- Want the authentic Finnish sauna experience with steam (löyly)
- Plan to use the sauna for social bathing with family or guests
- Have the installation space and budget for a full traditional setup
- Prefer higher heat temperatures
Choose an Infrared Sauna If You:
- Have lower heat tolerance or find traditional sauna temperatures uncomfortable
- Need a simpler installation without 3-phase electrical requirements
- Prefer a gentler, lower-temperature heat session
- Have a smaller installation space and lower budget
- Want shorter pre-heat times and lower running costs
The Verdict
For cardiovascular and longevity outcomes, traditional saunas have the larger and longer-running evidence base. The KIHD cohort and related research represent some of the most extensive long-term observational data available for any single wellness habit — though, being observational, they show association rather than cause (Laukkanen et al., 2015).
Infrared saunas are a legitimate alternative, particularly for those who find traditional sauna temperatures difficult to tolerate or who need an easier installation. Their published research is smaller, shorter, and drawn largely from clinical Waon-therapy trials in patients with diagnosed conditions — which is not the same thing as evidence for healthy home users, and does not support treating any condition at home.
For many Australian homes, the choice also comes down to practical factors: installation space, electrical requirements, and budget. Both are reasonable purchases if you will actually use them consistently; a sauna you enjoy enough to use several times a week is worth more than one you don't.
See also: Traditional Sauna Buyers Guide Australia | Infrared Sauna Buyers Guide | Sauna Cost Guide Australia.
Frequently Asked Questions
Is an infrared sauna as good as a traditional sauna?
They have not been compared head-to-head in large trials, so there is no direct answer. What we can say is that traditional saunas have a substantially larger and longer-duration evidence base — particularly the Finnish cohort research on cardiovascular outcomes — while infrared research is smaller and mostly conducted in clinical patient groups. Consistency of use matters more than the technology for most people.
Can I use steam in an infrared sauna?
No. Infrared saunas operate at lower temperatures that cannot heat stones sufficiently for steam generation. The löyly experience is exclusive to traditional saunas.
Which is safer — traditional or infrared?
Both are generally well tolerated by healthy adults. Infrared saunas at lower temperatures may be more comfortable for those with heat sensitivity. Traditional sauna risks relate mainly to cardiovascular strain in unfit or at-risk individuals. Pregnant people, and anyone with a heart condition, low blood pressure, or another pre-existing condition, should speak to a healthcare professional before using either.
References
- Laukkanen T, Khan H, Zaccardi F, Laukkanen JA (2015). Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Internal Medicine. PMID: 25705824
- Laukkanen T, Kunutsor S, Kauhanen J, Laukkanen JA (2017). Sauna bathing is inversely associated with dementia and Alzheimer's disease in middle-aged Finnish men. Age and Ageing. PMID: 27932366
- Laukkanen JA, Laukkanen T, Kunutsor SK (2018). Cardiovascular and other health benefits of sauna bathing: a review of the evidence. Mayo Clinic Proceedings. PMID: 30077204
- Kihara T, Miyata M, Fukudome T, et al. (2009). Waon therapy improves the prognosis of patients with chronic heart failure. Journal of Cardiology. PMID: 19304125
- Fujita S, Ikeda Y, Miyata M, et al. (2011). Effect of Waon therapy on oxidative stress in chronic heart failure. Circulation Journal. PMID: 21173495
- Ohori T, Nozawa T, Ihori H, et al. (2012). Effect of repeated sauna treatment on exercise tolerance and endothelial function in patients with chronic heart failure. American Journal of Cardiology. PMID: 21944673
- Beever R (2009). Far-infrared saunas for treatment of cardiovascular risk factors: summary of published evidence. Canadian Family Physician. PMID: 19602651
- Soejima Y, Munemoto T, Masuda A, et al. (2015). Effects of Waon therapy on chronic fatigue syndrome: a pilot study. Internal Medicine. PMID: 25748743
This article is for informational purposes only and does not constitute medical advice. Sauna use is not a treatment for any diagnosed condition. If you have a health condition or are pregnant, speak to your doctor before using a sauna.