infrared vs traditional sauna

Infrared vs Traditional Sauna - Benefits, Science and More

Behind the sauna scene, there is a contention and debate over the best type of sauna - infrared vs traditional sauna. Saunas have a rich history that spans cultures and continents.

They have served as places of relaxation, purification, and social bonding. The roots of saunas can be traced to Finland, where they were not only used for bathing but also as sacred spaces for spiritual and communal gatherings.

Over time, the concept of saunas spread worldwide, evolving into various forms to accommodate different preferences and needs.

Sauna Evolution

The evolution of saunas over time is a testament to their enduring popularity. Traditional saunas, characterised by their use of heated rocks or electric heaters to raise the air temperature, are reminiscent of the Finnish saunas of yore, where the concept of loyly is all important.

In contrast, infrared saunas, a more recent innovation, use infrared light to heat the body directly. Meanwhile, steam saunas create a soothing environment with moist heat generated by boiling water.

Unique Characteristics of Sauna Types

Each type of sauna offers a distinct experience. Traditional saunas, often referred to as Finnish saunas, are known for their dry, high-temperature environment.

In contrast, infrared saunas provide a more comfortable and convenient heat source, with lower operating temperatures. Steam saunas, or steam rooms, offer high humidity and lower temperatures, making them particularly beneficial for respiratory health.

Key Takeaways

Advantages of Sauna Sessions:

Regular sauna sessions can yield a wide range of benefits that enhance overall well-being. These benefits include muscle relaxation, improved circulation, enhanced skin health, better sleep, heat adaptation, and improvements in health markers.

Most notably, sauna use is associated with a reduction in the risk of all-cause mortality. Studies have shown that individuals who partake in sauna bathing 2 to 3 times a week experience a 24 percent lower risk, while those who use saunas 4 to 7 times per week have a remarkable 40 percent reduction in risk when compared to those who have just one sauna session a week.

Ideal Sauna Session Duration:

The ideal duration of a sauna session typically falls within the 15-20 minute range.

However, individuals new to saunas should begin with shorter sessions, lasting 5-10 minutes to allow their bodies to acclimate to the heat.

Beyond this point, there can be diminishing returns in terms of the benefits of a sauna session. Therefore, moderation is key.

Caution for Specific Medical Conditions:

While saunas can be beneficial for many, it is crucial to exercise caution if you have specific medical conditions. If you are uncertain about your suitability for sauna use, it is advisable to seek guidance from a healthcare professional. Certain medical conditions or medications may not be compatible with sauna bathing, making consultation vital to ensure safety.

Overall Benefits of Saunas

Detoxification Pathways

Our bodies employ a range of mechanisms to eliminate toxins, and one of the most effective routes is through sweating. The skin, being the largest organ, plays a pivotal role in aiding detoxification through sweat. This natural process serves as an essential means of eliminating harmful substances, including heavy metals like lead, mercury, and arsenic. With the increasing prevalence of chemical exposure in our daily lives, sweat serves as a valuable tool for detoxification.

Research provides substantial evidence of the detoxification benefits of sauna use. Scientific journal articles have highlighted how saunas facilitate the excretion of various toxicants from the body. By promoting sweating, saunas assist in the removal of harmful chemicals and heavy metals that can accumulate in our systems over time.

Accelerated Muscle Recovery and Endurance

For individuals who experience muscle soreness following intense workouts, sauna sessions can be a valuable tool for expediting the recovery process. While the effects on maximal lifts and heavy lifting are less pronounced, saunas have been found to significantly enhance endurance performance. This is underscored by studies showing a remarkable 30% increase in run time to exhaustion following sauna use.

Scientific studies have demonstrated the advantages of sauna use for muscle recovery and endurance. These studies have delved into the mechanisms behind these benefits, shedding light on how hyperthermia induced by saunas can promote muscle regrowth in response to exercise-induced micro-injuries.

Heat Shock Proteins (HSP's)

Sauna use extends beyond relaxation; it can actively contribute to muscle growth. The research highlights how hyperthermia, induced by sauna sessions, leads to an increase in heat shock protein expression. These proteins play a vital role in promoting muscle regrowth in response to exercise-induced micro-injuries.

Heat shock proteins are a group of proteins that respond to stress within cells. They are essential for cellular repair and maintenance. When you expose your body to the heat of a sauna, it triggers the production of these proteins, thereby enhancing your body's ability to repair and grow muscle tissue.

Growth Hormones

The relationship between sauna use and the release of growth hormones is an intriguing aspect of heat therapy. Growth hormone release can be influenced by various factors, including time, temperature, and frequency. For instance, two 20-minute sauna sessions at 80°C (176°F), separated by a 30-minute cooling period, can double growth hormone levels. On the other hand, two 15-minute sauna sessions at 100°C (212°F), with cooling intervals, can result in a five-fold increase in growth hormone levels.

This rise in growth hormone levels can have profound implications for overall health. Growth hormones are vital for various bodily functions, including cell regeneration, muscle growth, and metabolism. These hormones are often associated with anti-aging effects and vitality.

Insulin Sensitivity

Insulin sensitivity is a crucial aspect of metabolic health. Poor insulin sensitivity can lead to weight gain, inflammation, and the development of diabetes. Sauna-induced hyperthermia has been shown to improve insulin resistance, making it a valuable tool for individuals dealing with diabetes and insulin-related weight issues. Improved insulin sensitivity is key to achieving and maintaining metabolic health.

The improvement in insulin sensitivity that results from sauna use is a significant step towards better metabolic health. This is particularly important for individuals who face challenges related to weight management and blood sugar regulation.

Nitric Oxide Bioavailability

Nitric oxide (NO) is a crucial molecule that plays a pivotal role in vasodilation, which enhances blood flow to muscles and serves various other vital functions within the body. Sauna use has been found to increase the bioavailability of nitric oxide, promoting better blood circulation. This has potential benefits for both men and women, including potential advantages for sexual health in men.

The increased production of nitric oxide can have profound cardiovascular implications. Enhanced blood flow improves the transportation of oxygen and nutrients throughout the body. It can also lead to improved overall cardiovascular health, contributing to a reduced risk of heart disease.

Heat Acclimation and Improved Performance

Exposing the body to heat stressors similar to sauna conditions can lead to better performance in hot and humid environments. This is particularly relevant for athletes and individuals who engage in activities in high-temperature conditions. A study involving female athletes demonstrated significant improvements in thermoregulation, cardiovascular function, and perceived strain after five days of sauna-like heat exposure, with daily sessions lasting 20 minutes.

The adaptation of the body to heat is a crucial aspect of physical performance. Through heat acclimation, individuals can improve their ability to cope with heat stress, making them better equipped to endure demanding conditions.

Caloric Burn and Weight Management

Sauna sessions naturally burn calories due to the thermogenic effects of the heat. As the body sweats to cool down during a sauna session, it expends calories in the process. However, it's important to recognise that the weight loss resulting from sauna use primarily consists of fluids. Therefore, proper hydration before, during, and after sauna sessions is essential.

Sauna-induced calorie burn, while not a substitute for diet and exercise, can complement weight management efforts. When integrated into a balanced lifestyle, sauna sessions can support individuals in their weight loss or weight maintenance goals.

Pain Reduction and Increased Beta-Endorphins

Sauna use has been shown to stimulate the release of beta-endorphins, which are natural pain-relieving compounds. Research suggests that sauna-induced stress responses trigger the production of beta-endorphins, contributing to pain reduction. This effect extends to headache relief, making sauna bathing a potentially effective treatment for reducing headache intensity.

The production of beta-endorphins in response to sauna-induced stress responses can significantly alleviate pain and promote relaxation. For individuals dealing with chronic pain conditions, sauna therapy can provide an additional tool for managing their discomfort.

Improved Sleep Quality

Raising your body temperature in a sauna session just before bedtime can help induce deeper sleep. The body's post-sauna cooling and normalisation process can facilitate a calm and relaxed state conducive to sound sleep throughout the night. This improved sleep quality can lead to enhanced cognitive function, mood, and overall well-being.

Sleep quality is a concern for many individuals, and sauna use offers a natural and drug-free approach to addressing sleep issues. People who struggle with falling asleep or staying asleep may find sauna sessions particularly beneficial when used as part of a bedtime routine.

Positive Impact on Brain Health

Research reveals several promising aspects of sauna use for brain health. This includes a reduced risk of cardiovascular disease, all-cause mortality, and a decreased likelihood of developing dementia and Alzheimer's disease. Sauna sessions, known for promoting relaxation and well-being, may be a valuable intervention for preserving cognitive health in healthy adults.

Neuroprotective Potential

The potential neuroprotective effects of sauna use can have a profound impact on long-term cognitive function. With the rising concern about age-related cognitive decline, sauna sessions may offer a practical and enjoyable strategy for maintaining brain health.

Social Benefits of Sauna

Community and Social Interaction

The social aspect of saunas should not be underestimated. Saunas have historically been venues for engaging and meaningful conversations. The act of sharing a sauna session with friends, family, or even strangers often leads to conversations, bonding, and problem-solving. The sense of community and camaraderie in sauna settings can be a cherished and integral part of the experience.

Mental and Emotional Well-Being

Social interaction in saunas not only provides a sense of belonging but also contributes to overall mental and emotional well-being. The opportunity to connect with others in a tranquil and communal environment enhances the therapeutic aspect of sauna use.

Extended Lifespan

For those who are keen on maximising both the quality and quantity of life, frequent sauna use holds great promise.

Studies have found that increased sauna frequency is associated with a reduced risk of all-cause mortality. For instance, men who use the sauna two to three times a week were found to be 27% less likely to die from cardiovascular-related causes than those who did not.

The health benefits offered by saunas, from cardiovascular improvements to stress reduction and detoxification, contribute to a longer and healthier life. For individuals looking to maintain vitality as they age, sauna sessions offer a practical and enjoyable strategy.

Enhanced Sense of Well-Being

Endorphins and Mood Enhancement:
Endorphins, often referred to as the "feel-good" hormones, play a critical role in elevating mood and enhancing overall well-being. Just as a strenuous workout can boost your mood, sauna sessions have a similar effect. Recent studies suggest that whole-body hyperthermia, such as that induced by sauna use, holds potential as a safe and rapid-acting antidepressant modality with lasting therapeutic benefits. Additionally, sauna use can reduce the stress hormone cortisol, contributing to an overall sense of well-being.


An improved sense of well-being is something many individuals seek. In a fast-paced and often stressful world, the relaxation and mood-enhancing effects of saunas offer a valuable tool for enhancing happiness and reducing stress.

Sauna Evolution

The journey of saunas from their traditional roots to contemporary innovations is a testament to their enduring appeal.

Traditional Saunas:

These are reminiscent of the Finnish saunas of yesteryears. They rely on heated rocks or electric heaters to raise the air temperature, creating a dry and intense environment. Temperatures in traditional saunas typically range from 80°C to 100°C (176°F to 212°F). These saunas are known for promoting sweating and are enjoyed for their relaxation and detoxification benefits.

Infrared Saunas:

A relatively modern innovation, infrared saunas use infrared light to heat the body directly instead of heating the air. This makes them more comfortable and convenient for users as the operating temperature is typically lower, around 50°C to 60°C (120°F to 140°F). The lower temperatures make them accessible to individuals who might find traditional saunas too hot.

Steam Saunas (Steam Rooms):

Steam saunas or steam rooms offer a high-humidity, lower-temperature environment. These saunas use boiling water to create steam, and temperatures typically range from 43°C to 46°C (110°F to 115°F). Steam saunas are particularly beneficial for respiratory health, as the moist heat can help with congestion and breathing issues.

Comparison of Sauna Types - Infrared vs Traditional vs Steam Saunas

Let's explore the differences between these saunas and their recommended temperatures and durations:

Traditional Saunas:

Temperature: 80°C to 100°C (176°F to 212°F)
Recommended Session: 15-20 minutes (beginners should start with 5-10 minutes)
Traditional saunas provide a high-temperature, dry heat experience. The key benefit is intense sweating, which aids in detoxification and relaxation. Due to the higher temperature, these saunas can be challenging for beginners, and caution is advised. Regular use, 2-3 times a week, offers a range of benefits, from improved cardiovascular health to muscle relaxation.

Infrared Saunas:

Temperature: 50°C to 60°C (120°F to 140°F)
Recommended Session: 20-30 minutes
Infrared saunas offer a more moderate, comfortable heat, making them suitable for those who are sensitive to extreme temperatures. These saunas heat your body directly and are known for promoting relaxation, improved sleep, and pain relief. They are often preferred for their convenience and effectiveness.

Steam Saunas (Steam Rooms):

Temperature: 43°C to 46°C (110°F to 115°F)
Recommended Session: 15-20 minutes
Steam saunas or steam rooms provide a wet, humid heat, which can be helpful for respiratory issues. The moisture in the air can soothe congestion, making it easier to breathe. These saunas are relaxing and less intense, and they offer some detoxification benefits.

In-Depth Look at Infrared Saunas

Understanding Infrared Saunas:

Infrared saunas have gained popularity for their unique heating technology. Unlike traditional saunas that heat the air around you, infrared saunas emit infrared light that directly penetrates the body, creating a gentle, soothing warmth.

Types of Infrared Saunas

Far Infrared Saunas:


Temperature: 45°C to 60°C (110°F to 140°F)
Benefits: Far infrared saunas are known for their deep penetration. They heat your body from the inside out, raising your core temperature gently. This type of sauna is excellent for detoxification, pain relief, and relaxation. Due to its deep heat penetration, it can help relieve muscle and joint discomfort.
Near Infrared Saunas:

Temperature: 40°C to 50°C (100°F to 120°F)
Benefits: Near infrared saunas emit shorter wavelengths, and their heat doesn't penetrate as deeply as far infrared. However, they are often used for localized healing. Near infrared light has shown promise for promoting skin health, wound healing, and cellular rejuvenation. These saunas are well-suited for skincare and targeted pain relief.

Full Spectrum Saunas:

Temperature: Varies, typically 38°C to 70°C (100°F to 160°F)
Benefits: Full spectrum saunas combine far, near, and mid-infrared technologies, providing a broad spectrum of healing and relaxation benefits. Mid-infrared saunas offer moderate heat penetration, making them ideal for improved circulation and flexibility.


Benefits of Infrared Saunas

Detoxification: Far infrared saunas help the body sweat out toxins more effectively due to their deep heat penetration.

Pain Relief: Both far and near infrared saunas are praised for their pain-relief properties, making them suitable for individuals with muscle soreness, arthritis, and joint issues.

Skin Health: Near infrared light can stimulate collagen production and improve skin texture, making it a popular choice for those seeking radiant skin.
Mood Enhancement: Sauna sessions, regardless of the type, promote relaxation and endorphin release, which can enhance mood and reduce stress. 

Conclusion

In conclusion, we love all saunas - but the verdict is traditional saunas take the crown of best type of sauna, because the greater heat levels and far greater depth of scientific research. Saunas have evolved over time to become versatile tools for well-being, with scientific research backing the numerous benefits they offer.

Whether you opt for a traditional, infrared, or steam sauna, each type has its unique attributes, and your choice should align with your preferences and health goals.

While saunas are generally safe for most individuals, it is essential to exercise caution, respect individual tolerance, and consult with a healthcare professional when necessary. By following these principles, you can harness the full potential of sauna therapy to enrich both your physical and mental well-being.

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