Infrared Sauna vs Traditional Sauna: Benefits, Differences, and Our Honest Take

Whether you’re chasing relaxation, detox, or recovery, saunas have become a wellness essential for just about everyone. But with so many options available, it’s easy to wonder which is better: an infrared sauna vs a regular sauna. Both promise deep sweating, stress relief, and that post-sauna glow, yet they work in completely different ways.

In this post, we’ll explain how each sauna type functions, what benefits you can expect, and how to decide which one fits your lifestyle and wellness goals.

At SunsUp Tan & Wellness Spa, we’ve seen firsthand how infrared heat therapy can transform how clients feel, helping them relax, recover, and recharge. If you are looking for an infrared sauna in the Portland & Vancouver Metro Area, then visit one of our locations and try our Calorie Burning Body Pod Work or Self-Service Infrared Bodywrap Work.

What Is a Traditional Sauna?

A traditional sauna, often called a Finnish sauna, is the original form of heat therapy that inspired every modern variation we see today. It’s simple, powerful, and deeply rooted in culture and community.

How Traditional Sauna Works?

Traditional saunas heat the air around you rather than your body directly. Inside, a wood-burning, gas, or electric heater warms a stack of stones. These stones retain and radiate heat, raising the temperature of the room to anywhere between 150°F and 195°F (65°C-90°C).

The air becomes hot and dry at first.
Pouring water over the heated stones releases a burst of steam that increases humidity.
Your body temperature rises gradually, and your body responds the way it’s designed to: by sweating to cool down.

Why People Love Traditional Saunas

Traditional saunas have been part of Nordic wellness culture for thousands of years, and for good reason. Beyond just feeling good, they deliver tangible physical and mental benefits.

Here’s why they’re so popular:

Muscle Relaxation: The intense, radiant heat helps loosen tight muscles and ease post-workout soreness.
Improved Circulation: As your heart rate rises, blood vessels expand, improving oxygen flow throughout the body.
Stress Relief: The heat promotes a deep sense of relaxation and helps calm the nervous system.
Social Connection: In Finland and beyond, saunas are a social ritual. It’s a place for quiet conversation, reflection, and shared rejuvenation.

Who It’s Best For (and When to Be Careful)

Traditional saunas are ideal for those who love the feeling of heat and sweat, and who view sauna time as both a wellness and mindfulness practice. However, that same intensity isn’t for everyone.

Some people find the high heat and humidity overwhelming.
Those with heart or respiratory sensitivities may prefer lower-heat alternatives like infrared saunas.
The key is listening to your body. Step out when needed, stay hydrated, and start with shorter sessions.

What Is an Infrared Sauna?

Infrared saunas take the age-old sauna concept and give it a modern, science-driven twist. Instead of heating the air around you like a traditional sauna, an infrared sauna uses infrared lamps (a type of invisible light wave) to heat your body directly. The result is a gentler, more targeted form of heat that reaches deeper into the skin, muscles, and tissues without making the surrounding air feel stifling.

How an Infrared Sauna Works?

Infrared saunas typically operate at 120°F to 140°F (about 50°C to 60°C), which is noticeably lower than the 180°F blast you’d experience in a classic sauna. Yet despite that lower number, your core temperature still rises, which triggers the same natural response: sweating.

Here’s the big difference:

The infrared light penetrates beneath the skin, warming you from the inside out rather than outside in.
Your body reacts by increasing circulation and activating sweat glands, creating a deep, detoxifying sweat at a temperature most people find much easier to tolerate.
You still get the relaxation and endorphin rush of a traditional sauna, just without that “can’t-breathe-in-here” moment.

Infrared Sauna Benefits

Infrared saunas are loved for their blend of comfort and performance. Some of the most talked-about benefits include:

Relaxation and stress relief. The gentle heat melts tension without the exhaustion that can follow a traditional session.
Improved circulation and detoxification, thanks to deeper tissue heating and longer, more tolerable sessions.
Muscle recovery and joint comfort, especially after exercise.

Why Should You Try an Infrared Sauna?

Infrared technology represents the next evolution of traditional heat therapy. It offers the same warmth and wellness benefits that saunas are known for, but in a more targeted, comfortable, and results-focused form.

At SunsUp Tan & Wellness Spa, our approach centers on two specialized infrared treatments designed to deliver maximum comfort and effectiveness:

The Calorie-Burning Body Pod uses infrared heat, gentle vibration, and Himalayan salt to support circulation, promote relaxation, and enhance calorie burn. It’s a 30-minute session where your head stays outside the pod the entire time, and the equipment never presses against your body. The experience feels open and comfortable while still delivering the deep warmth and wellness benefits you’re looking for..
The Self-Service Infrared Bodywrap is a cozy, sleeping-bag-style treatment done on a soft memory foam mattress. The wrap folds around your body and secures in place, giving you a snug, weighted-blanket feel. You can relax and watch TV during the hour-long session while the gentle infrared heat promotes deep sweating and rejuvenation.

Both treatments provide the key benefits of infrared sauna therapy, such as improved circulation, detoxification, and full-body relaxation. They are thoughtfully engineered to support overall wellness and weight management goals in a comfortable and restorative way.

Infrared Sauna vs Regular Sauna – Key Differences

Aspect	Infrared Sauna	Traditional Sauna
Heating Method	Heats the body directly using infrared light	Heats the air around you to warm your body indirectly
Temperature Range	120-140°F	150-195°F
Humidity	Dry heat, easy to breathe	Steamy and humid
Experience	Gentle and relaxing	Intense and invigorating
Session Duration	30-45 minutes comfortably	10-20 minutes before cooling off
Setup & Energy	Quick to heat and energy efficient	Requires more energy and time to warm up
Cultural Roots	Modern wellness technology	Ancient Nordic ritual and tradition

Shared Benefits of Both Sauna Types

No matter which side of the infrared sauna vs regular sauna debate you lean toward, the truth is that both offer impressive health and wellness benefits. While their heating methods differ, the way your body responds to that rise in temperature is surprisingly similar.

Improved Circulation

When your body warms up, your heart rate naturally increases. This gentle cardiovascular response boosts circulation, helping oxygen and nutrients reach your muscles and tissues more efficiently.

Stress Relief and Muscle Relaxation

Both saunas help you unwind on a deeper level. The heat loosens tight muscles, eases tension in the body, and quiets an overactive mind.

Many people find that a sauna session helps melt away daily stress and improves sleep quality afterward.

Healthier Skin and Natural Detoxification

Sweating is one of the body’s most natural cleansing processes. When you sweat, you help release built-up impurities from the skin’s surface while stimulating new cell turnover.

Over time, this could leave your complexion clearer, softer, and more refreshed.

Pros and Cons – Which is the Right Sauna for Your Lifestyle?

When it comes to infrared sauna vs regular sauna, it depends on what kind of experience you’re looking for and what your body responds to best

Pros and Cons of Traditional Sauna

Pros:

Traditional saunas deliver the classic hot, steamy environment many people associate with relaxation and renewal.
In many cultures, saunas are a shared ritual. If you love the communal aspect or the timeless tradition of stepping into a wood-lined sauna with friends, this is where the traditional setup shines.
Because the temperature runs higher, traditional saunas tend to produce an intense, full-body sweat in a short amount of time.

Cons:

Temperatures often reach 180°F or more, which can be overwhelming for those not used to extreme heat.
The heavy, humid air can make breathing feel difficult, especially for people new to saunas or sensitive to humidity.
Those with heart or respiratory issues may find the intense heat stressful. It’s always best to check with a healthcare professional before using one regularly.

Pros and Cons of an Infrared Sauna

Pros:

Infrared saunas typically stay between 120°F and 140°F, which feels gentler while still delivering powerful results. The comfortable warmth lets most people stay inside longer and enjoy a more relaxed session.
Infrared light penetrates below the skin’s surface, warming the body directly instead of the air around you.
Many infrared saunas allow users to adjust settings, add light therapy, or use calming music, creating a more personal and peaceful session.

Cons:

There’s no steam or wood-burning scent, which some people miss.
Not all infrared saunas are built to the same standards. The quality of heaters, materials, and temperature control can make a big difference in performance and comfort.

Our Take on Infrared Saunas and Weight Management

At SunsUp Tan & Wellness Spa, we often hear people ask whether infrared saunas can truly help with weight loss. The honest answer is that they can play a meaningful supporting role when used consistently. Infrared heat doesn’t magically melt fat, but it does create the right conditions for your body to work more efficiently.

Here you can see our breakdown on how much infrared saunas can help with weight loss.

FAQ

How often should I use a sauna for general wellness?

Most people find that two to three sessions per week is a great place to start. If you’re using an infrared sauna, you can comfortably go a little more often since the lower temperatures are easier to tolerate. Over time, you can adjust based on how your body feels and your personal goals.

Do I need to prepare for a sauna session?

Preparation is simple. Make sure you’re well-hydrated before you start, and avoid heavy meals or alcohol beforehand. Bring water with you if possible, and wear light, breathable clothing or a towel. After your session, rinse off to remove sweat and refresh your skin.

What should I do after a sauna session?

After your session, take a few minutes to cool down, hydrate, and let your body return to its normal temperature. Many clients like to follow up with a light snack or smoothie and some gentle stretching. A quick shower is recommended to wash away sweat and open pores.

Do infrared saunas feel less intense than traditional ones?

Definitely. Infrared saunas operate at lower temperatures, so the air feels more comfortable to breathe and the experience is gentler overall.

Can I use a sauna while trying to lose weight?

Yes, but think of it as a complement, not a replacement for exercise. Saunas, especially infrared ones, can support weight management by increasing calorie burn, reducing water retention, and improving recovery.

Key Takeaways

Saunas have come a long way from simple steam rooms to modern infrared technology, but both still share the same purpose.

Traditional saunas heat the air around you, creating an intense, steamy environment that promotes heavy sweating, muscle relaxation, and stress relief.
Infrared saunas use gentle, radiant heat to warm your body directly, offering a more comfortable and consistent experience that’s easier to maintain long-term.
Both support circulation, detoxification, and recovery, but infrared’s lower temperature often makes it the more practical option for everyday wellness.
Consistency matters more than intensity. The sauna you enjoy most is the one that delivers lasting benefits.
At SunsUp Tan & Wellness Spa, our Calorie-Burning Body Pod and Infrared Bodywrap services make it easy to enjoy all the benefits of an infrared sauna in a relaxing and professional setting.