Search for a sauna in most U.S. cities and you will find two very different businesses: infrared sauna studios, and traditional saunas at gyms, bathhouses and social sauna clubs. Here is how they differ and how to pick.
How each one heats you
Traditional saunas heat the air with a stove, usually to 150–195°F. You warm up from the hot air around you, and pouring water on the stones adds bursts of humid heat.
Infrared saunas use panels that emit infrared light, which warms your body directly. The air stays cooler, typically 120–140°F, so the heat builds slowly.
Side by side
| Traditional | Infrared | |
|---|---|---|
| Air temperature | 150–195°F | 120–140°F |
| Typical session | Several rounds of roughly 5–15 minutes with cool-downs | One session, often 30–45 minutes |
| Steam | Yes, from water on the stones | No |
| Setting | Shared rooms at gyms, bathhouses, social saunas | Often private rooms at studios |
| How you pay | Gym membership, day pass or session ticket | Per session, packs or memberships |
Which should you try?
- You want the classic experience, steam and a social atmosphere: traditional. Look for Finnish, Nordic or wood-fired saunas and social sauna clubs.
- You find high heat hard to tolerate, or you want privacy: infrared.
- You want sauna plus a cold plunge: most contrast-therapy venues use traditional saunas, though some infrared studios add plunges. See cold plunge basics.
What the research does and doesn’t cover
The best-known long-term findings on sauna bathing come from Finnish studies of traditional saunas, summarized in a 2018 Mayo Clinic Proceedings review. Infrared saunas have far less research, and marketing claims about “detox” are not established. Treat either as a way to relax, not a treatment. If you are pregnant or have a heart condition or other health concern, ask a doctor first.
Both kinds are listed on our search; city pages let you filter by type.
Frequently asked questions
Is an infrared sauna as good as a traditional sauna?
They are different experiences. Most of the long-term research on sauna bathing studied traditional Finnish saunas; infrared saunas have been studied far less. Choose on comfort, price and what is near you.
Why do infrared saunas feel less hot?
The air in an infrared sauna is usually 120–140°F, well below a traditional sauna. The panels warm your skin directly, so you sweat without very hot air.
How long is an infrared sauna session?
Studios commonly sell 30–45 minute sessions, and the lower temperature is why sessions are longer than traditional sauna rounds. Leave earlier if you feel unwell.