Infrared vs Traditional Sauna: Which Is Better for You?
Infrared vs traditional sauna: how they differ in heat, cost, installation, running costs and research, with real owner temperatures and clear recommendations.
A traditional sauna heats the air to 160–195°F with a stove and hot rocks, while an infrared sauna warms your body directly with infrared panels at a cooler 120–165°F. As of October 2026, infrared dominates indoor home sauna sales because most models plug into a household outlet. Traditional saunas remain the choice for people who want real heat and steam. Here’s how to decide.
Infrared vs traditional at a glance
| Traditional | Infrared | |
|---|---|---|
| Air temperature | 160–195°F | 120–150°F (premium: up to 170°F) |
| Heat source | Electric or wood stove with rocks | Carbon or ceramic infrared panels |
| Steam (löyly) | Yes | No |
| Warm-up | 30–60 min | 15–30 min |
| Power | Usually 240V, 30–50A, electrician | Usually 120V, 15–20A (outdoor/large: 240V) |
| Running cost | About $1 per session (6kW) | About 35–50¢ per session |
| Typical price | $4,000–$12,000+ installed | $2,000–$10,000 |
| Research base | Large, long-term (Finland) | Smaller, shorter-term |
How each one heats you
Traditional saunas heat the air, which heats your skin. Pour water on the rocks and humidity spikes, making the heat feel much more intense. That burst is called löyly.
Infrared saunas use panels that emit infrared radiation, which warms your skin and tissue directly while the air stays relatively cool. You sweat heavily at temperatures that would feel mild in a traditional sauna. Full-spectrum models add near- and mid-infrared heaters and usually run hotter. Research hasn’t shown clear extra benefits from full-spectrum, though. See full-spectrum vs far infrared.
Real-world temperatures
Owner-reported temperatures from our reviews show the gap:
- Traditional: a SaunaLife CL5G owner hits 200°F+ in winter, and an EE8G owner sessions at 180–190°F.
- Wood-fired tent: North Shore owners report 190–240°F.
- Premium infrared: Sunlighten Amplify II at 165–168°F, Sun Home Luminar about 170°F.
- Budget infrared: Maxxus Seattle about 140°F, Dynamic Barcelona about 130–140°F.
Health research
Most of the strongest sauna research studied traditional Finnish saunas. A 2015 JAMA Internal Medicine cohort of 2,315 men linked four to seven sessions a week with lower cardiovascular and all-cause mortality. A 2017 Age and Ageing study linked frequent use with lower dementia risk.
Infrared research includes Japanese “Waon therapy” studies in heart failure patients and a 2009 review in Canadian Family Physician that found some evidence for blood pressure and heart failure benefits but called for better trials. Both sauna types raise core temperature and heart rate, the likely drivers of benefit, but the long-term evidence is deepest for traditional saunas.
Installation and cost
Infrared wins on installation. Most 1–2 person cabins, like the Sun Home Equinox, run on a dedicated 120V/20A circuit. Larger and outdoor models like the Sun Home Luminar need 240V.
Traditional saunas almost always need a 240V, 30–50A hardwired circuit installed by an electrician, which typically costs $500–$2,500 with a permit. Outdoor kits like the SaunaLife CL5G also need a heater (unless included, as with Redwood), freight and a level base.
Running costs
- Infrared: about 2–3kW × 1 hour × 17¢/kWh ≈ 35–50¢ per session
- Traditional (6kW): about $1 per session including warm-up. The thermostat cycles the heater off once hot, so it rarely draws full power the whole time.
Which should you choose?
Choose traditional if you:
- Love hot, steamy spa or gym saunas
- Want the ritual of löyly and cold plunges
- Have a yard and budget for electrical work
Choose infrared if you:
- Want an indoor sauna that plugs in
- Prefer gentler heat and longer sessions
- Want lower running costs and faster warm-up
Many sauna enthusiasts on Reddit put it simply: if you think you’ll miss the steam, you probably will.
Our picks
- Best infrared: Sun Home Equinox · hottest: Sunlighten Amplify II
- Best traditional outdoor: SaunaLife CL5G · heater included: Redwood Cabin
- Full lists: best infrared saunas · best outdoor saunas
Frequently asked questions
Is an infrared or traditional sauna better?
Neither is better for everyone. Traditional saunas are hotter (160–195°F), allow steam, and are what most long-term health research studied. Infrared saunas run cooler (120–165°F), heat up faster, usually plug into a household outlet and cost less to run.
Which is healthier, infrared or traditional sauna?
Most large, long-term studies, including the Finnish research linking frequent sauna use to lower cardiovascular mortality, used traditional saunas. Infrared research is smaller and shorter-term. Both raise body temperature and heart rate, which is the likely driver of benefits.
Do infrared saunas get hot enough?
Most reach 120–150°F, which is enough to sweat heavily because infrared warms your body directly. Premium models get hotter. Owners report the Sunlighten Amplify II at 165–168°F and the Sun Home Luminar at about 170°F.
Which is cheaper to run, infrared or traditional?
Infrared. A 2-person infrared cabin draws about 2–3kW and costs roughly 35–50 cents per session. A traditional sauna with a 6kW heater costs about $1 per session and takes longer to heat.
Can you put water on an infrared sauna?
No. Infrared heaters are electrical panels, not rocks, so you can't create steam. If you want löyly (steam from water on hot rocks), choose a traditional sauna.