Infrared vs. Steam vs. Traditional Saunas: Which One is Right for You?

Saunas offer relaxation, detoxification, and countless sauna health benefits, but not all heat feels the same. Choosing between infrared saunas vs. steam sauna, traditional vs. infrared sauna depends on more than just temperature—it’s about the experience. Whether you prefer gentle warmth, deep humidity, or intense dry heat, this guide will help you understand the differences and find the best sauna type for your goals.

Matching the Best Sauna Type with Your Sauna Experience: How it Feels

The sauna experience isn’t just about numbers on a thermometer—it’s about how you want to feel during and after your session.

Traditional saunas create an intense, enveloping heat. They rely on convection heat, warming the air first and then your body as it fights to regulate body temperature. This creates a hot, dry environment that some people love, but others may find overwhelming. The high temperatures (160–200°F) mean you’ll feel the heat immediately, and adding water to the stones can provide bursts of humidity.
Steam saunas surround you in thick, humid heat. The steam generator creates 100% humidity, making the air feel heavier and hotter than the actual temperature (110–120°F). If you want the sensation of a steamy, spa-like environment that hydrates your skin and supports respiratory health, this may be the best fit.
Infrared saunas offer a gentle, deep warmth. Instead of heating the air around you, infrared sauna technology directly warms your body. This allows you to ease into relaxation at a lower temperature (100–150°F) while still experiencing an intense sweat. It feels more like basking in sunlight than sitting in a hot room, making it a great option if you prefer a more comfortable and meditative heat.

Air temperatures in saunas vary depending on the type of sauna and several environmental factors. Each person responds differently to heat—some prefer a milder warmth, while others enjoy a higher temperature experience for those desiring to push their bodies to higher levels of discomfort.

Key factors affecting the ambient temperature experience you’re looking for:

Type of Sauna: The type of sauna determines the heat levels. Traditional saunas can reach up to 194°F (90°C), steam saunas operate at around 110–120°F, while infrared saunas heat the body more gently at 100–150°F.
Sauna Size: Smaller saunas heat up faster and can reach higher temperatures, while larger spaces take longer to warm up.
Surrounding Environment: Where you place your sauna also can affect the temperature range and efficiency of the sauna.
Ventilation: Proper airflow ensures an even distribution of heat and prevents overheating.
Humidity Levels: Steam saunas feel hotter than dry saunas due to the moisture in the air, even at lower temperatures.

It’s important to note a key sauna comparison point that impacts the best sauna type for your goals: infrared saunas do not depend on air temperature to create health benefits. And because it has a cellular energy transfer effect, the health benefits can be more broad ranging than traditional dry sauna and steam saunas because different mechanisms of action in the body’s biochemistry are involved.

Sauna Comparison: Comparing the differences

To help you determine the best sauna type for your health goals and the experience you want to have, we give you a sauna comparison below to show you the Infrared vs. traditional sauna benefits and Infrared sauna vs. steam sauna.

Home Sauna Guide: What is an Infrared Sauna?

Infrared sauna technology recreates the healthy, healing infrared wavelengths that come from nature. These invisible light waves comprise approximately 55% of the helpful rays of sunshine that create warmth and help plants grow.

Unlike traditional heating methods, infrared light directly warms the body rather than the surrounding air, allowing for deeper heat absorption at a more comfortable temperature. Because light waves naturally carry gentle energy called "photons," they penetrate the skin and tissues, stimulating biochemical activities that enhance circulation, detoxification, and cellular repair. This unique approach provides an efficient, therapeutic experience without the intense heat of traditional saunas. This also offers a more efficient and comfortable sauna experience at lower temperatures (100–150°F).

Infrared Sauna: Health Benefits

Detox - Deep detoxification at the cellular level by helping release fat-soluble chemicals stored in fat tissues, removing some heavy metals, and supporting organs of elimination
Immune Strength - Strengthens the immune system by promoting circulation, increasing core body temperature, and activating heat shock proteins (HSPs)
Heart Health - Improves cardiovascular health by mimicking moderate exercise, enhancing blood flow, and helping blood vessels stay flexible
Sleep - Helps improve sleep by regulating circadian rhythm and promoting relaxation through nervous system modulation and melatonin production
Weight loss - Supports weight management efforts by mimicking moderate cardio exercise, releasing toxins, reducing inflammation, relieving stress, lowering cortisol, and increasing cellular metabolism
Muscle Recovery - Speeds up muscle recovery and provides relief from some types of pain by reducing inflammation and enhancing circulation
Relaxation – Helps reduce cortisol, reduce stress and facilitate relaxation through nervous system regulation
Skin Health and Anti-aging - Purifies and renews skin through increased circulation, sweat and boosting collagen production and elasticity
Longevity - Supports longevity and vitality by positively impacting five key markers of aging: reducing cellular senescence, improving mitochondrial function, supporting stem cell regeneration, promoting gut microbiome balance, and decreasing chronic inflammation

Infrared Sauna: Best Use Cases

Deep detox seekers
Muscle or joint pain sufferers
Wellness enthusiasts
Lower heat tolerance or preference
Enjoyable experience
Beneficial warm-up time as infrared wavelengths actively heat the air and are absorbed by the body from the moment the sauna is turned on

Infrared Sauna: Drawbacks

Less humidity compared to steam saunas
Possible longer preheat time
Larger models required electrical

Home Sauna Guide: What is a Steam Sauna?

Steam saunas generate heat by boiling water in a steam generator, which releases vapor into the enclosed space, creating an environment of 100% humidity. This method has been widely used for centuries in cultures such as Turkish hammams and Roman bathhouses, where steam was valued for its purifying and therapeutic qualities.

Today, steam saunas are commonly found in spas, gyms, and wellness retreats, offering a high-humidity experience that some find deeply soothing, while others may find it overwhelming. The warm, moist air surrounds the body, opening pores, hydrating the skin, and promoting deep relaxation. Steam saunas typically operate at lower temperatures (110–120°F), but the high humidity makes the heat feel more intense than the temperature alone suggests. Here’s a look at some steam sauna pros and cons:

Steam Sauna: Health Benefits

Respiratory health improvement
Skin hydration
Muscle relaxation
Detoxification

Steam Sauna: Best Use Cases

High-humidity lovers
Spa enthusiasts
Individuals with respiratory conditions

Steam Sauna: Drawbacks

High humidity may feel overwhelming
Requires plumbing and drainage
Potential for mold growth
Doesn’t provide cellular-level energy transfer

Home Sauna Guide: What is a Traditional Dry Sauna?

Traditional saunas, also called dry saunas, use a heated stove—either electric, gas, or wood-burning—to warm stones, which then radiate dry heat throughout the room. Originating in Finland over 2,000 years ago, saunas have long been a cultural staple in Nordic culture for relaxation and health. Traditional saunas are found in wellness centers, ski resorts, and private homes, especially in colder climates where the intense dry heat provides an invigorating escape. This convective heat warms the air that creates a thermoregulatory response as the body fights to maintain body temperature. Traditional saunas typically reach higher temperatures (160–200°F), creating an intense, uncomfortable experience that encourages heavy sweating.

Traditional Dry Sauna: Health Benefits

Enhanced circulation
Deep muscle relaxation
Stress reduction
Classic sauna experience

Traditional Dry Sauna: Best Use Cases

High-heat lovers
Traditional sauna seekers
Outdoor sauna preference

Traditional Dry Sauna: Drawbacks

Can be too hot for some
Requires more space
Doesn’t provide cellular-level energy transfer

Side-by-Side Sauna Comparison: Infrared vs. Steam vs. Traditional Saunas

Speak with a Sauna Expert: Personalized Guidance for Informed Decisions

Choosing the right sauna is more than just picking a model—it’s about understanding how different experiences impact your body and finding the best sauna type that aligns with your health goals. With so many options, materials, wavelengths, and heating mechanisms, it’s natural to have questions.

That’s why Sunlighten invests in a team of highly trained Sauna Consultants who specialize in infrared sauna technology, sauna comparison, and wellness benefits. Whether you’re diving into the research, comparing features, or seeking clarity on how different saunas affect detoxification, circulation, or relaxation, our experts are here to provide:

In-depth infrared expertise – Understand the science behind infrared sauna technology and how its light and heat interact with the body
Tailored recommendations – Align your sauna health benefit and wellness goals with the right sauna type
Sauna comparison guidance – Side-by-side breakdown of infrared sauna vs. steam sauna vs. traditional sauna
Home sauna space & installation guidance – Ensure your sauna fits seamlessly into your home or wellness space, provide technical and electrical support and navigate the setup process with ease
Exclusive insights – Because our Sauna Consultants work with thousands of infrared sauna users, you’ll have access to their knowledge base of customer experiences, case studies, and clinical research findings

We know that making an investment in a sauna means making an investment in your health. Let’s make sure you choose the one that truly supports your long-term wellness journey.

SPEAK TO A SAUNA CONSULTANT

Intrigued by infrared? Discover the right one for you.

WRITTEN BY: Sunlighten

Shining light on infrared technology, Sunlighten® is the #1 choice for personalized infrared light treatments. Since 1999, we have been committed to innovating wellness products and services that empower our customers to improve their quality of life. Our patented SoloCarbon® technology rejuvenates the body by delivering the highest dose of infrared energy to the body - proven up to 99% effective. Our technological innovations are fueled by our passion to make a difference. And we are building a global community of businesses, consumers, and trusted experts to support each other along the way and make the world a healthier, happier place.

Sunlighten saunas are not a medical device as defined by Section 201(h) of the Food, Drug & Cosmetic Act. Sunlighten provides general information relating to various medical conditions for informational purposes only and is not meant to be a substitute for advice provided by a doctor or other qualified health care professional. Please consult with your physician regarding diagnosis or treatment.