If you are building a home recovery space or just trying to get more out of your gym membership, you have probably run into the same question over and over again: should you choose an infrared sauna or a traditional sauna?

Both styles can help you relax, sweat, and recover. But they feel very different, run at different temperatures, and may shine in slightly different areas of your health. On top of that, you also have steam rooms to consider, which brings up the question of dry sauna vs steam room benefits and how those compare to infrared.

In this complete breakdown, we will walk through how each type of sauna works, the key differences in experience, what the current research suggests about health outcomes, and how to decide which setup is right for you. Along the way, we will look at the big-picture comparison of infrared sauna vs traditional sauna, how infrared sauna vs steam sauna stacks up, and what people really mean when they talk about dry sauna vs steam room benefits.

How Traditional And Infrared Saunas Actually Work

Traditional saunas use a heater (wood, electric, or gas) to warm the air inside a small room. Rocks on top of the heater store and radiate heat. The air temperature typically ranges from about 150°F to 195°F (65°C to 90°C), sometimes higher in Finnish-style setups. Humidity stays low unless you pour water on the rocks, which briefly bumps it up and creates a wave of steam.

Infrared saunas take a different approach. Instead of superheating the air, they use infrared lamps or panels that emit wavelengths of light. These wavelengths penetrate your skin and heat your body more directly, so the air can stay much cooler, usually around 113°F to 140°F (45°C to 60°C). Even though the air feels milder, many people still sweat heavily because their tissues are being warmed from the inside out.

Steam rooms (often called steam saunas even though they are technically different) rely on moist heat. A steam generator fills a sealed room with nearly 100% humidity at lower temperatures, often 104°F to 122°F (40°C to 50°C). The air feels thick and wet, and you sweat quickly due to the humidity, even though the actual temperature is lower than a dry sauna.

Temperature, Humidity, And How Each Session Feels

The easiest way to feel the difference between an infrared sauna vs traditional sauna is to pay attention to three things: temperature, humidity, and how fast you start sweating.

In a traditional sauna, the air is much hotter but very dry. You might need a warm-up period of 20–30 minutes before the room reaches its top temperature. Once it does, the heat feels intense and enveloping. Most people stay in for shorter bouts, such as 10–20 minutes at a time.

In an infrared sauna, the air is cooler, but you often start sweating sooner than you expect because the infrared energy is reaching your tissues directly. Many users describe it as a deep, radiant warmth rather than a scorching blast of hot air. Because the temperature is more moderate, people often stay in slightly longer per session, as long as they stay hydrated and feel comfortable.

Steam rooms feel completely different. The temperature is lower, but the humidity is almost 100%. Breathing feels heavy and moist, and sweat forms quickly because your body cannot cool itself through evaporation. Some people love this spa-like feeling; others find it a bit overwhelming or claustrophobic.

Health Benefits: What The Research Says

Both traditional and infrared saunas support cardiovascular health, circulation, and relaxation, but most of the long-term research we have today focuses on traditional dry saunas, especially Finnish-style bathing. Large observational studies from Finland link frequent sauna use with lower risks of cardiovascular disease, sudden cardiac death, and all-cause mortality.

Infrared saunas have less overall research, but emerging evidence suggests they can improve circulation, support heart health markers, help with certain types of chronic pain, and reduce fatigue in some individuals. Reviews comparing the two styles conclude that there is not enough head-to-head data to say one is clearly superior overall. Instead, each may excel in slightly different niches:

Traditional sauna benefits highlighted in the literature include:

• Cardiovascular conditioning that mimics moderate exercise
  

• Support for blood pressure and endothelial function
  

• Longevity and neuroprotective associations in frequent users
  

Infrared sauna benefits seen in smaller studies include:

• Relief from chronic pain and stiffness, especially in joint and spinal conditions
  

• Improvements in fatigue and quality of life in some chronic illness populations
  

• Enhanced post-exercise recovery compared with passive rest
  

When you look at infrared sauna vs steam sauna or a standard steam room, the evidence for long-term outcomes is smaller, but moist heat appears helpful for respiratory comfort, skin hydration, and short-term heart health, especially when used as a form of hydrotherapy.

Dry Sauna Vs Steam Room Benefits

When people talk about dry sauna vs steam room benefits, they are really asking what difference humidity makes.

Dry saunas use very hot, low-humidity air. That dry heat encourages deep sweating and a strong dilation of blood vessels, which can lower blood pressure and mimic some of the cardiovascular effects of exercise when used regularly. Dry air can feel easier on breathing for some people, especially those who dislike humidity, but it may feel drying to the skin and sinuses if you overdo it.

Steam rooms use moist heat at lower temperatures, which can feel soothing for your airways. Many people with congestion or irritated sinuses feel short-term relief after steam exposure. The humidity also supports skin hydration on the surface. On the flip side, some people find breathing in very humid air more challenging, and the room can feel oppressively hot because sweat cannot evaporate.

From a heart and longevity perspective, most of the strongest data still points toward dry, traditional saunas. Steam rooms likely provide meaningful benefits too, especially for circulation and relaxation, but simply have less large-scale research behind them.

Comparing Infrared Sauna Vs Traditional Sauna For Common Goals

Choosing between an infrared sauna vs traditional sauna really comes down to what you are trying to accomplish and how your body handles heat.

If your main goals are cardiovascular health and long-term wellness, traditional saunas currently have the deepest pool of evidence. Regular use is associated with reduced risk of heart disease and improved blood pressure, likely because the high heat forces your heart and blood vessels to adapt in a way similar to exercise.

If you are focused on pain, stiffness, and day-to-day comfort, infrared may be more appealing. The lower air temperature with deep tissue heating can be easier to tolerate if you feel wiped out by very hot, dry air. Studies suggest infrared sessions can ease chronic musculoskeletal pain and improve perceived fatigue without requiring extreme temperatures.

For mental health, stress relief, and relaxation, both work extremely well. The choice often comes down to which environment you genuinely enjoy and will use more consistently.

Safety Considerations For Each Type Of Sauna

Any heat therapy places extra demands on your heart, circulation, and fluid balance. Most healthy adults can use saunas safely by starting slowly, staying hydrated, and limiting session length, but some people should check with a healthcare provider first, especially if they have:

• Unstable cardiovascular disease or uncontrolled high blood pressure
  

• Arrhythmias or a history of fainting
  

• Kidney problems or serious issues with fluid balance
  

• Pregnancy or other conditions where overheating is a risk
  

Traditional saunas, because of their higher temperatures, may feel harder to tolerate for people who are sensitive to heat or have respiratory issues. Infrared saunas run cooler, but the deep tissue heating still raises core temperature and heart rate, so they are not “risk free.”

Steam rooms add the factor of very high humidity, which can be comforting for some lungs and challenging for others. If you feel lightheaded, short of breath, unusually nauseous, or simply “off” in any heat environment, the right move is to leave immediately, cool down gradually, and scale back next time.

Across all types, smart safety basics include:

• Limiting early sessions to 10–15 minutes until you know how you respond
  

• Drinking water before and after, and replacing electrolytes if you sweat heavily
  

• Avoiding alcohol or heavy meals before you heat up
  

• Cooling down slowly instead of jumping straight into intense cold if you feel unsteady
  

Practical Factors: Space, Cost, And Convenience

Beyond physiology and research, the infrared sauna vs traditional sauna choice is also about real-life logistics.

Traditional saunas:

• Usually require more power and ventilation
  

• Need time to preheat before each use
  

• Deliver a “classic” sauna experience that many people love
  

• May cost more to run long-term due to higher operating temperatures
  

Infrared saunas:

• Often have simpler electrical requirements and may be easier to install in smaller spaces
  

• Heat up faster and run at lower air temperatures
  

• Tend to use less energy overall, so may be cheaper to operate over time
  

• Provide a gentler-feeling session that appeals to people who dislike very hot air
  

Steam rooms:

• Need waterproofing, drainage, and a steam generator
  

• Put more wear on surfaces due to constant moisture
  

• Are often built into spas and gyms rather than home setups, although home units exist
  

From a convenience standpoint, the best sauna is the one you can easily fit into your space, power safely, and feel excited to step into multiple times per week.

Choosing The Right Sauna For Your Body And Routine

To make a final decision, it helps to work backwards from your priorities.

You might lean toward a traditional dry sauna if you:

• Want the most evidence-backed option for heart health and longevity
  

• Enjoy very hot, dry air and short, intense sessions
  

• Are comfortable with a bit more preheat time and energy use
  

You might choose an infrared sauna if you:

• Prefer moderate air temperatures but still want a strong sweat
  

• Have joint pain, stiffness, or fatigue and want a gentler-feeling option
  

• Plan to use your sauna for longer, more meditative sessions
  

You might prioritize steam if you:

• Love moist, spa-like heat and feel better breathing warm, humid air
  

• Care a lot about skin surface hydration and sinus comfort
  

• Already have access to a steam room at a gym or spa and simply want to use it more intentionally
  

Remember that your preference can change over time. Many people start with the style they have easy access to, learn how their body responds, and then upgrade or adjust as their goals and budget evolve.

Combining Heat With Cold For Contrast Therapy

No breakdown of sauna types would be complete without mentioning contrast therapy, where you alternate between heat and cold, often using a plunge tub or cold shower.

Both traditional and infrared saunas pair well with cold exposure. A common routine is to spend 10–20 minutes in a sauna, then move into a cold plunge or cold shower for a few minutes, and repeat the cycle one to three times. This creates big shifts in blood vessel dilation and nervous system activity, which many people find powerful for recovery and stress relief.

Because traditional saunas run hotter, the contrast with cold water can feel more dramatic. Infrared saunas create a milder air-to-water temperature difference but still deliver a strong internal shift, especially if you are sweating heavily.

As with any intense protocol, it is important to build up slowly, listen to your body, and get medical guidance if you have heart or circulation issues.

The Bottom Line

When you look closely at infrared sauna vs traditional sauna, there is no single winner for everyone. Traditional saunas hold the edge in long-term cardiovascular and longevity research. Infrared saunas offer a more accessible-feeling environment for many people, with growing evidence for pain relief and fatigue support. Steam rooms add another option, shifting the conversation toward infrared sauna vs steam sauna and how dry sauna vs steam room benefits line up with your goals.

The best choice is the one you can use consistently, safely, and with genuine enjoyment. Once you have that, you can always refine your routine, adjust session length and frequency, and combine heat with cold to build a recovery practice that supports your long-term health.

Frequently Asked Questions About Infrared Sauna Vs. Traditional Sauna: A Complete Breakdown

Is A Traditional Sauna Or Infrared Sauna Better For Heart Health?

Right now, traditional saunas have the strongest research backing for heart health and longevity. Large Finnish studies following thousands of people over many years have linked regular dry sauna use with lower risks of cardiovascular disease, sudden cardiac death, and overall mortality. These benefits appear to be dose-dependent, meaning people who use saunas more frequently and for longer sessions tend to see more positive effects. Infrared saunas also increase heart rate and circulation, and early studies suggest they may help improve certain measures of cardiac function and blood vessel health. But they simply have not been studied as extensively in big long-term trials. That does not mean infrared is ineffective; it just means the evidence base is younger. If heart health is your top priority, a traditional sauna used regularly may offer the most time-tested support, while infrared remains a promising option, especially if you tolerate it better.

Which Is More Comfortable For Beginners, Infrared Or Traditional?

Most beginners find infrared saunas more comfortable to start with, simply because the air temperature is lower. Instead of stepping into a room that feels like a hot oven, you walk into a gently warm space where the heat builds as the infrared energy penetrates your skin and muscles. This can feel less overwhelming if you are not used to high heat or if you already know you struggle in very hot, dry environments. Traditional saunas, by contrast, can feel intense as soon as you sit down once they are fully heated, and breathing the very hot air may be challenging for some people. That said, both types can be beginner-friendly if you start with short sessions, sit on the lower benches where it is cooler, and listen to your body. The best “comfort” choice is the one that lets you relax, breathe easily, and leave the room feeling refreshed instead of wiped out.

Are Steam Rooms As Healthy As Dry Saunas Or Infrared Saunas?

Steam rooms offer many of the same broad categories of benefits as saunas: relaxation, improved circulation, and a chance to decompress mentally. The moist heat can feel especially nice if you have sinus congestion or simply enjoy spa-style environments. However, when we look at long-term health outcomes like cardiovascular disease and longevity, most of the strongest evidence comes from studies on dry, traditional saunas rather than steam rooms or infrared setups. Steam rooms likely do support heart and vascular health, and some hydrotherapy studies suggest they can help lower blood pressure and improve exercise tolerance, but we do not have as many massive, long-term trials. From a practical standpoint, steam rooms are absolutely a valid and beneficial form of heat therapy. If you love them and use them consistently, you are likely getting meaningful benefits. They just are not as deeply researched as traditional saunas yet, so we cannot directly compare them on equal footing.

How Often Should I Use A Sauna For Health Benefits?

For general health and wellness, many experts point to a sweet spot of about three to five sauna sessions per week, with each session lasting around 10–20 minutes, depending on your tolerance and the type of sauna you are using. Traditional saunas, which run hotter, may call for shorter sessions or more breaks, especially when you are new. Infrared saunas, with their lower air temperatures, might allow slightly longer stays as long as you stay hydrated and feel good. What really matters is consistency over time. A single long, heroic sauna session once a month will not provide the same benefits as moderate, regular use that fits into your weekly routine. It is also important to tailor the schedule to your own health status. If you are just starting out or have any medical conditions, begin with fewer, shorter sessions, pay attention to how you feel afterward, and work up gradually rather than jumping straight into an aggressive schedule.

Can I Use A Sauna And Cold Plunge Together Safely?

Many people love combining sauna and cold plunge in contrast therapy sessions, and for healthy individuals, this can be safe and very effective when done thoughtfully. Moving from hot to cold and back again amplifies the stress on your cardiovascular and nervous systems, which is part of the appeal but also the main reason to be cautious. If you have heart disease, high blood pressure, circulation problems, or a history of fainting, you should talk to a healthcare professional before trying this. Even if you are healthy, start mildly: shorter sauna time, brief cold exposure, and plenty of rest between cycles. Notice how your heart feels, whether you get dizzy standing up, and how your body warms back up. Never push through warning signs like chest pain, severe shortness of breath, or confusion. When you respect your limits, stacking heat and cold can be a powerful tool for recovery and resilience. When you ignore them, it can quickly become too much of a good thing.