Close Banner Integrative Health Traditional vs. Infrared Saunas: What Actually Matters When Choosing For Your Home Author: Carleigh Ferrante March 08, 2026 mbg Senior Commerce Editor By Carleigh Ferrante mbg Senior Commerce Editor Carleigh Ferrante is the Commerce Editor at mindbodygreen. Image by Lumina / Stocksy March 08, 2026 Saunas are often framed as a way to “detox.” A place to help you bounce back after travel, stress, or a not-so-healthy week. And while that deep, cleansing sweat is certainly part of the draw, decades of research suggests the benefits of saunas go further.  Frequent sauna use has been associated with improved cardiovascular health 1 , decreased risk of Alzheimer’s and dementia 2 , and lower overall mortality risk 3 . By elevating core body temperature and increasing circulation, regular sauna use may also help reduce cellular stress, improve sleep 4 , support recovery , and positively influence immune 5 and metabolic function . As more people look to reap the benefits of saunas at home , many wonder whether an infrared vs traditional sauna is the better choice for improving their health at home. Here we dive into the difference. Traditional vs. infrared saunas: how they work At the most basic level, traditional saunas and infrared saunas heat the body in different ways. Traditional saunas heat the air around you. Temperatures reach 170°F to 200°F, creating an intensely warm environment that gradually raises the core body temperature.  In many models, water can be poured over heated stones to create steam, increasing humidity and perceived heat. Infrared saunas use infrared light to heat the body directly. In these saunas, the surrounding air temperature is lower (usually 120°F to 150°F) but radiant heat penetrates the skin and underlying tissues. "Infrared light is believed to penetrate the skin more deeply than the heat generated by traditional saunas," functional doctor Liam Murphy, M.D. previously told mindbodygreen . Studies on far-infrared therapy suggest it may support healthy circulation, cardiovascular function, and metabolic health. Traditional vs. infrared saunas: the verdict Infared saunas Heat method: Infrared light waves Experience: Gentle, lower heat; dry environment Max temp: ~140°F (60°C) Best for: Muscle pain, inflammation, skin detox Session time: 30 to 45 minutes Pros: Quick warmup, energy-efficient, more affordable, easier to stay in Cons: Less intense sweat, slower cardiovascular impact Traditional Saunas Heat method: Wood or electric stove heating the air or rocks Experience: High heat, high humidity (steam from rocks) Max temp: 180 to 200°F (82 to 93°C) Best for: Cardiovascular health, profound relaxation, traditional sweat experience Session time: 10 to 20 minutes Pros: Higher sweat rate, classic sauna feel Cons: Longer warmup, hotter temperatures can feel intense, energy-heavy Traditional vs. infrared saunas: what experts say While the research on traditional saunas is much more robust than infrared, experts say both modalities can be effective.  Casey Kelley, M.D., founder and medical director at Case Integrative Health explains, “ the best sauna to use is the one that is available to you.”  Still, when deciding whether to use an infrared sauna or a traditional sauna, you’ll want to consider a few key factors: price, space, heat preferences, and (most importantly) the quality of the model itself.  Because the truth is, many at-home sauna options fall short.  Why sauna quality matters A sauna is a significant investment (in your health and from your wallet!), and the experience can vary from one model to the next.  When people feel underwhelmed by a home sauna, it’s usually not because they chose traditional over infrared—or vice versa.  More likely it’s because the sauna doesn’t perform: the unit takes forever to heat up, the materials feel cheap, or the controls are confusing. This doesn’t just ruin your sauna experience, it lessens the benefits.   Sauna bathing works by raising core body temperature, increasing heart rate, dilating blood vessels, and activating the body’s thermoregulatory stress response—but this requires steady and sustained heat.  All of this makes the quality your most important consideration for the best home sauna. Small differences in product design can translate into noticeable differences in both comfort and intensity. A great way to start vetting saunas is looking at brands. For example, a trusted brand like Sun Home Saunas is expected to make the best home saunas .  How to choose a high-quality infrared sauna Because the heat is radiant rather than ambient in infrared saunas, panel placement and spectrum configuration matter significantly. There are a few factors to consider when choosing a high-quality infrared sauna for your home. Full-spectrum infrared: Higher-end models often incorporate near-, mid-, and far-infrared wavelengths to create more balanced tissue exposu