Infrared vs Traditional Saunas: What Actually Works Best?

Most people think saunas are all about heat, but the real difference comes down to how that heat hits your body. After testing over 30 sauna brands, I break down what really matters when choosing between infrared and traditional saunas. We’ll go over how each system works, why heat shock protein myths are misleading, and how usability can make or break your sauna habit. Whether you’re setting up a home sauna or just trying to understand what actually works, this video will help you cut through the noise.

Read the transcript here

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Transcript

If raising the room temperature was all it took to heal the body, then every hot summer day would be a detox. But it’s not that simple. I’ve tested over 30 sauna brands in the last 7 years. Everything from wood-burning finish setups to the most advanced infrared systems on the market.

And I can tell you, the difference between them isn’t just about the heat, it’s about how that heat hits your body. Most people look at saunas and think, well it gets hot, you sweat, and that’s what makes it work. But what really matters isn’t just the temperature on the wall.

It’s how the heat actually interacts with your body. And when you understand that, the differences between infrared and traditional saunas start to make a lot more sense. There are two main methods saunas use to deliver heat. The first is convection, which is what you get in traditional saunas.

That includes wood-burning, dry electric, and steam setups. These heat the air inside the cabin. Your body then absorbs that hot air, which increases your core temperature from the outside in. The second method is radiant heat, which is what you get with infrared saunas.

Instead of heating the air first, infrared waves directly heat the body. It’s inside out instead of outside in. That’s why people often sweat in infrared saunas at much lower temperatures, because the heat goes straight into the tissues. Now most infrared companies love to oversimplify this.

They’ll say their saunas have zero convection and are purely radiant. That’s not true. Infrared saunas still have air in the cabin. That air still warms up over time.

There’s always a blend of radiant and convective heat, even if the ratio leans more radiant. Traditional sauna enthusiasts also get this wrong. They’ll say infrared doesn’t produce real heat, or it’s not hot enough to deliver benefits. That’s also false.

This whole conversation usually leads into heat shock proteins. People say infrared saunas don’t get hot enough to trigger them. But the truth is, it’s not about the air temperature. It’s about your internal core temperature.

If your body gets hot enough to trigger a stress response, you’ll generate heat shock proteins, regardless of whether it came from a 200-degree sauna or a hot bath.

showing this exact thing. People make heat shock proteins in hot tubs, baths, even from exercise. So when someone tells you infrared doesn’t work because it runs cooler, they’re missing the point. You can absolutely build up a sweat and raise your core temp in an infrared sauna.

And for people who are chronically ill or heat sensitive, it’s often the only way they can tolerate regular sessions. That doesn’t make it inferior, it just means it works differently. If you’re looking for more info on how to compare models or troubleshoot what’s right for your space, I’ve got a full breakdown on my website.

The link to certifiedsaunas.com is down in the description. Now let’s shift gears for a minute and talk about usability. This part doesn’t get talked about enough, but it’s one of the biggest reasons people stop using their saunas. You can have the best system in the world, but if it takes 45 minutes to heat up, or if it’s a hassle to turn on, or if you have to walk outside in the rain to get to it, you’re probably not going to use it consistently.

Let me give you a real world example. If you’re trying to install a traditional sauna in your backyard, it’s not just about buying the unit. You need to think about the power panel location. You might need to trench a line from the front of your house to the back.

You might need to install a disconnect box, pour a paver pad, deal with drainage, and pull permits. That’s if you go electric. If you go wood burning, now you need to think about sourcing firewood, ventilation, smoke management, and where you’re going to store everything. It’s doable, but it’s a project, and for most people living in neighborhoods or urban settings, it’s a little unrealistic.

That’s why infrared saunas are so appealing to a lot of people. Most of them run on standard 120 volt outlets. No trenching, no permits, no ripping drywall out. You plug it in, set the temperature, and you’re ready in 15 to 20 minutes.

I’ve tested models like the Radiant Health One Person, the Heavenly Heat Eco, and even some of the portable domes and tents. Some are as small as 36 by 36 inches. You can put them in a closet or a spare bedroom and still get that deep sweat session multiple times a week.

That’s a huge.

win for consistency. If you’re trying to find the best gear or accessories, I’ve also put together a list of my go-to sauna products. You’ll find the link to my Amazon recommendations down below in the description. And here’s another thing people don’t talk about.

When the sauna is easy to use, it becomes part of your routine. That’s where the real long-term health benefits start to stack up. Not from buying the most expensive unit or chasing the hottest temperature, but from using it three, four, sometimes five times a week over months or years.

If you’ve got questions or want to see how other people are setting up their saunas at home, check out the Certified Saunas community on Facebook. It’s free to join and there’s a link down in the description. You’ll find thousands of people sharing real setups, reviews, and tips that go way beyond what you see in ads.

Now does that mean traditional saunas are bad? Of course not. If I lived in a cabin in the woods with plenty of land, no neighbors, and I could build a proper finished setup, I’d probably go with a wood burner too. I love the ritual.

I love the simplicity. I grew up splitting firewood with my grandfather in Maine. That stuff’s in my blood. But I live in Orlando now.

I’ve got city power, small yard space, and zoning rules like everybody else. So I choose what fits my life, not just what sounds cool in a podcast. At the end of the day, this isn’t about which sauna is better. It’s about which one is right for you.

If you want the intense upper bench, steam blasting experience of a traditional sauna, and you’ve got the space and setup to do it, go for it. If you need something quieter, cleaner, easier to install, and easier to use in a small space, infrared might be the smarter choice.

But don’t let people tell you one doesn’t work just because it works differently. Both can raise core temperature. Both can trigger heat shock proteins. Both can deliver the benefits of heat therapy.

The best sauna isn’t the one with the most bells and whistles. It’s the one that helps you feel better, and the one you’ll actually keep using.