The sauna industry has seen a major boom in recent years: classic Finnish saunas now sit alongside new infrared cabins, and every gym or spa seems to offer this “new wave” of sweating. But what’s actually better for your health: a traditional sauna or an infrared one? We’ve broken it down from the perspectives of physiology, cardiology, and dermatology.
How Do Infrared and Traditional Saunas Differ?
A traditional sauna (or Finnish sauna) heats stones with fire or electricity, which in turn warm the air. Temperatures can reach 65–105 °C (150–220 °F), creating intense, dry heat and heavy sweating.
Infrared saunas work differently: special ceramic or metal panels emit infrared light that directly heats your body, not the surrounding air. Temperatures are lower — 38–74 °C (100–165 °F) — but the sensation of heat and sweating is similar.
Both types of saunas improve circulation, promote relaxation, and aid recovery. However, there are important nuances to consider.
Your Heart Benefits from Traditional Saunas
Long-term research, including a large Finnish study spanning 20 years, shows that regular sauna use reduces the risk of cardiovascular disease and improves overall longevity.
“Infrared saunas produce a smaller increase in core body temperature, so they have less impact on the cardiovascular system,” explains Professor Christopher Minson from the University of Oregon. In other words, for heart health, higher-temperature traditional saunas — or even combining sauna with a hot bath — are more effective.
Your Skin Benefits from Infrared Saunas
While traditional saunas are great for the heart, they do little for the skin. Sweat is almost entirely water and salt, not toxins. Infrared light penetrates deeper, stimulating blood flow, collagen, and elastin, which helps clear pores, reduce acne, improve skin elasticity, and diminish pigmentation.
“If your goal is radiant, healthy skin, infrared saunas offer more benefits than traditional ones,” says dermatologist Dara Spearman.
What About Muscles and Recovery?
Infrared saunas are often marketed as penetrating deeper into muscles, theoretically aiding recovery and flexibility. In practice, there’s little evidence for this. Experts say the deep-heat effect on muscles is greatly exaggerated; the benefits are likely limited to surface-level tissues.
Bottom Line: Who Should Use What?
- Traditional saunas are ideal for those focused on heart health who enjoy intense heat and heavy sweating.
- Infrared saunas are a gentle introduction for beginners or anyone looking to improve their skin and gradually acclimate to sauna use.
As Professor Minson emphasizes: “Any activity that contributes even partially to better health is worth your time.” Even choosing an infrared cabin over a Finnish sauna is better than doing nothing at all.
