If you have been comparing sauna types, you have probably noticed strong opinions on both sides.
Some people love the gentle, modern feel of infrared. Others want the authentic Finnish-style ritual that comes with hotter air and löyly.
The reality is simple. Different heating methods create different experiences. The best choice is the one that matches your goals, your heat tolerance, and how you actually want to use your sauna week to week.
Some clients also choose a hybrid sauna, which gives you flexibility in how you heat your sessions, depending on the day and the desired intensity.
Quick overview
Traditional sauna
- Heats the air and surfaces using a heater and stones
- Typically runs hotter and can include steam through water on stones (löyly)
- Most long-term evidence on sauna habits comes from Finnish-style bathing traditions
Infrared sauna
Uses radiant heat to warm the body more directly
Runs at lower air temperatures and is usually drier
Evidence is promising in specific clinical contexts, but the research base is smaller overall
Hybrid sauna
Lets you switch heating modes so you can tailor sessions for gentler days or more intense, classic sauna days
Ideal if multiple people will use the sauna and preferences vary
How they feel in real life
Traditional sauna
A traditional sauna is typically a timber-built room heated by an electric or wood-burning heater, often with stones. Air temperatures commonly sit around 70°C to 100°C, sometimes higher depending on design and preference. Humidity is adjustable. Add water to the stones and you create löyly, the wave of steam that defines the classic experience.
What you can expect:
Hot, enveloping heat that fills the room
Adjustable humidity and steam
A powerful reset feeling, especially when paired with cooling down between rounds
Infrared sauna
Infrared saunas use panels to emit radiant heat that warms the body more directly. Air temperatures are typically around 40°C to 60°C. The environment is usually dry, with a steady warmth that many people find easier to tolerate.
What you can expect:
Lower air temperature and a gentler feel
A gradual warm-up and steady sweat
A simple, controlled session that suits quick routines
The biggest difference. Ritual vs routine
A useful way to choose is to think about consistency.
Traditional sauna often becomes a ritual. Heat, stillness, conversation or silence, then a deliberate cool down. Many people repeat a few rounds.
Infrared often fits a routine. Step in, warm up, sweat, step out. It is straightforward and time-efficient.
If you care about the sensory side of sauna culture, traditional usually wins because steam, stones, and airflow create a more immersive environment.
Benefits. What the research generally supports
Traditional sauna
Traditional sauna research is broader and more established. Many of the best-known findings come from long-term studies of regular Finnish sauna bathing habits. These studies often link frequent sauna use with positive cardiovascular outcomes and other long-term health associations.
What most people notice in practice:
Deep relaxation and stress reduction
Better sleep for many users
Support for recovery through heat exposure and circulation changes
Important note:
Much of the long-term data is observational. It can show strong associations, but it does not prove cause on its own.
Infrared sauna
Infrared research is smaller and is often focused on targeted outcomes in specific groups. Many users still report the core benefits they want from heat exposure, including relaxation, muscle relief, and a manageable sweat, especially if they do not enjoy very high temperatures.
A practical takeaway:
If you want gentler heat and you will use it consistently, infrared can be a strong choice. Just be cautious with exaggerated marketing claims.
Common misconceptions to avoid
“Saunas detox your body”
Sweating is normal and can feel great, but it is not a shortcut for detoxification. Your liver and kidneys do that job.
“Traditional saunas are harsh or unsafe”
A well-designed sauna should not feel suffocating. Comfort comes down to correct heater sizing, airflow, insulation, and bench layout. Many bad experiences come from poor build quality and poor ventilation.
“Infrared is the only sauna that uses infrared”
All hot objects emit infrared radiation. The real difference is the primary heating method and the overall experience it creates.
Pros and cons at a glance
Traditional sauna
Pros
Authentic sauna atmosphere, including löyly
Strong cultural and sensory experience
Ideal for hot-cold cycles and a more intense session
Cons
Requires proper design and installation
Higher heat-up demand
Can feel intense if you are new to sauna
Infrared sauna
Pros
Gentler sessions at lower air temperatures
Often easier to install
Great for consistent, time-efficient routines
Cons
Usually no löyly style steam experience
Research base is smaller overall
Quality varies significantly between manufacturers
Build quality matters more than sauna type
A cheap sauna can disappoint, regardless of the heating method. When comparing options, focus on:
Insulation and air sealing
Ventilation and airflow design
Timber quality and heat tolerance
Glazing quality for large glass fronts
Heater sizing matched to room volume and glass area
A premium sauna is an engineered environment, not just a hot room.
Which one should you choose
Choose a traditional sauna if you:
Want the classic sauna culture experience with steam and löyly
Enjoy higher heat and an immersive feel
Are building a long-term wellness space where ritual and design matter
Choose an infrared sauna if you:
Prefer gentler heat and lower air temperatures
Want a simple, consistent routine
Are heat sensitive but still want regular heat exposure
Choose a hybrid sauna if you:
Want flexibility without locking into one session style
Have multiple users with different heat preferences
Want a sauna that adapts to recovery days, social sessions, and everything in between
FAQs
Is a traditional sauna more intense than an infrared sauna
Usually, yes. The air temperature is higher and the room heat is more enveloping. Infrared can still make you sweat, but it tends to feel gentler.
Which is more energy efficient
It depends on usage and build quality. Lower temperature sessions can use less power, but well-insulated, correctly sized saunas retain heat efficiently. Long-term performance comes down to design and materials.
Are infrared saunas safe
For most healthy adults, sauna use is well tolerated. If you are pregnant, have cardiovascular conditions, or take medication that affects blood pressure, it is sensible to check with a clinician before starting regular sessions.
Can infrared replicate löyly
No. Löyly comes from water on hot stones creating steam and a distinctive heat wave. Infrared environments are typically dry.
How long should a session be
Start small and build up. Many people begin with 10 to 20 minutes, prioritising hydration and a calm cool down.
The Wellness One approach
At Wellness One, we design premium sauna environments for comfort, performance, and longevity. That means correct airflow, insulation, heater sizing, and high-grade materials that stand up to real heat cycles.
If you are choosing between sauna types, we can help you map your goals, space, and desired experience to the right solution. Then we design it properly, so it feels as good in year five as it does on day one.
Ready to plan your sauna space. Enquire with Wellness One for a design-led consultation.
