Traditional vs Infrared Sauna: What the Science Shows
Key Takeaways
- Traditional vs infrared sauna: traditional Finnish saunas typically operate at 70-100°C versus about 50-60°C for infrared units, a large difference in heat load
- In Finnish men, using a traditional sauna 4-7 times a week was associated with about 40% lower all-cause mortality than once a week; no equivalent long-term data exist for infrared saunas
- The same 20-year Finnish study of 2,315 men found about 50% lower risk of fatal cardiovascular disease with 4-7 sessions a week (Laukkanen et al., 2015); this is an association, not proof of cause
- Traditional sauna heat can temporarily raise growth hormone in laboratory studies; infrared saunas have not been studied in the same way
- In Finnish men, sauna use 4-7 times a week was associated with about 66% lower risk of dementia and 65% lower risk of Alzheimer's disease (Laukkanen et al., Age and Ageing, 2017)
- Traditional saunas raise heart rate in a way similar to light-to-moderate exercise; infrared saunas produce a milder heat load
- Infrared saunas often heat up in around 10 minutes and many run on a standard 15A circuit, making them more practical for smaller homes, but they lack the long-term outcome research behind traditional saunas
The traditional vs infrared sauna question comes down to heat and evidence. Infrared units run cooler and heat the body more gently. Traditional Finnish saunas, typically 70–100°C, create a stronger heat stress, and they are the type of sauna used in the long-term Finnish health research.
Here's what separates traditional Finnish saunas from infrared units, and why the difference matters.
Traditional Finnish Sauna, Built for Australians
Clear-grade Japanese cedar. No glue, MDF or wood filler. 9 kW Harvia or HUUM heater. Genuine traditional Finnish heat.
SEE THE GENESIS →How Traditional and Infrared Saunas Differ
Traditional Finnish saunas use convection heat, air heated by electric heaters or wood-fired stoves, to raise your core body temperature. The result is intense sweating and a strong cardiovascular and heat shock protein response.
Infrared saunas emit light waves that heat your skin directly. Operating temperature is usually 50–60°C, which many people find comfortable. Infrared has not been studied in long-term outcome research the way traditional saunas have.
Where the Long-Term Evidence Comes From
In a Finnish cohort of 2,315 middle-aged men followed for about 20 years, the risk of death fell as sauna frequency rose: men using a traditional sauna 4–7 times a week had about 40% lower all-cause mortality than once-a-week users (Laukkanen et al., JAMA Internal Medicine, 2015). This is an observational association in men and does not prove that sauna caused the difference.
Infrared saunas produce a gentler heat stimulus. They are quieter and more convenient, but there is no equivalent long-term infrared data.
Sweating and Detox Claims
Small studies have detected heavy metals such as lead, mercury and arsenic in sweat (Genuis et al., 2011), and traditional saunas produce heavy sweating within minutes. Whether sweating meaningfully lowers the body's toxin levels is unproven; your liver and kidneys do most of that work.
Infrared saunas also produce sweat, usually less at their lower temperatures. Be wary of any sauna marketed mainly on detox claims.
The Science Behind Traditional Sauna Benefits
Cardiovascular Adaptation
When you sit in a traditional sauna, your heart rate rises in a way similar to light-to-moderate exercise; in one laboratory study it rose by about 60-90% at 80-100°C (Kukkonen-Harjula et al., 1989). A single 30-minute session at 73°C also temporarily lowered blood pressure and arterial stiffness in adults with cardiovascular risk factors (Lee et al., 2018).
In the same 20-year Finnish study, men who used traditional saunas 4–7 times a week had about a 50% lower risk of fatal cardiovascular disease than once-a-week users. A later Finnish cohort found a similar association in women as well as men (Laukkanen et al., BMC Medicine, 2018). Infrared saunas have no equivalent long-term data.
Heat Shock Proteins and Muscle Recovery
Sauna-induced hyperthermia triggers the production of heat shock proteins (HSPs), proteins that help cells cope with stress and are thought to support recovery after exercise. The response depends on how much body temperature rises.
Traditional saunas provide a stronger heat stimulus than infrared saunas at 50–60°C, although direct comparisons in people are limited.
Growth Hormone Release
Sauna heat can temporarily raise growth hormone. In one Finnish study, men who used an 80°C sauna for one hour twice a day for a week saw large rises in growth hormone, but no change in testosterone, and the response faded after a few days (Leppäluoto et al., 1986). Popular figures such as "double" or "five-fold" from shorter sessions could not be traced to a verifiable primary study.
These are short-term hormonal responses, not proof of lasting benefit, and infrared saunas have not been tested in the same way.
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EXPLORE THE GENESIS →Traditional Sauna Benefits: What Decades of Research Suggest
Reduced All-Cause Mortality
In the Finnish men's cohort, 2–3 sessions a week were associated with about 24% lower all-cause mortality and 4–7 sessions a week with about 40% lower, compared with once a week (Laukkanen et al., 2015).
Infrared saunas have no comparable longitudinal data.
Metabolic Health
Some researchers have proposed that repeated heat stress may help insulin sensitivity, but evidence in regular sauna users is limited and it should not be relied on for diabetes prevention.
There is no reliable evidence either way for infrared saunas.
Pain and Muscle Soreness
Small studies suggest that regular sauna use may ease headache intensity, chronic pain and arthritis symptoms, although most studies are small and higher-quality data are needed (Hussain and Cohen, 2018).
Some small Japanese studies of low-temperature (around 60°C) infrared "Waon" therapy have also reported pain improvements.
Enhanced Sleep Quality
A 2019 meta-analysis found that a warm shower or bath 1-2 hours before bed helped people fall asleep about 10 minutes faster (Haghayegh et al., Sleep Medicine Reviews). Saunas were not tested, but the mechanism (a later drop in core temperature) is similar.
Either type of sauna may feel relaxing in the evening; neither has been directly proven to improve sleep.
Neuroprotective Effects
In 2,315 Finnish men followed for about 20 years, sauna use 4–7 times a week was associated with about 66% lower risk of dementia and 65% lower risk of Alzheimer's disease than once a week (Laukkanen et al., Age and Ageing, 2017). A larger Finnish study of men and women also found an association with lower dementia risk (Knekt et al., 2020). These are associations, not proof that sauna protects the brain.
Infrared saunas have not been studied for dementia risk.
What Infrared Saunas Get Right, and Where They Fall Short
Infrared Saunas Are More Convenient
Infrared units often heat up in around 10 minutes and many run on a standard 15A circuit. They're quieter, smaller, and easier to install in apartments or smaller homes.
For users who want gentle warmth, infrared saunas are a reasonable choice.
Infrared Saunas Offer Mild Relaxation
At 50–60°C, infrared saunas feel comfortable. They don't induce the intense cardiovascular response of traditional saunas. For users seeking a low-intensity relaxation tool, infrared fits the bill.
But if you want the kind of sauna studied in the Finnish cardiovascular and longevity research, that is a traditional sauna.
Infrared Claims Are Often Overstated
Infrared marketing frequently cites "deep tissue penetration" and "cellular detox" as advantages. The reality is less impressive. Infrared light penetrates skin, but the core body temperature rise is usually modest, and "cellular detox" claims are not supported by good evidence.
Traditional saunas create a greater heat load, and the long-term health research comes from traditional Finnish-style sauna bathing.
How to Use a Traditional Sauna Safely and Effectively
Session Duration and Frequency
Beginners should start with 5–10 minute sessions at 70–80°C, gradually building tolerance. Experienced users typically sauna for 15–20 minutes at 80–100°C, 2–7 times per week. Many people also use cold water between rounds to cool down quickly.
Hydration and Recovery Protocol
Drink 500ml of water in the 30 minutes before a session. Rehydrate afterwards. A traditional sauna can cause a significant amount of fluid loss through sweat, and dehydration raises the risk of dizziness. Electrolytes (a pinch of sea salt, a squeeze of lemon) help rehydration without the sugar load.
Pairing Heat with Cold
A short cold plunge after each sauna session is a popular way to cool down and many people find it invigorating. This is contrast therapy. Research has not shown that it beats heat or cold alone, and the long-term Finnish sauna studies did not test it. If you have a heart condition, speak to your doctor first. The Genesis sauna and Origin cold plunge are engineered to sit alongside each other for exactly this reason.
When Not to Sauna
Avoid sauna use when acutely ill with fever or after alcohol consumption. If you are pregnant, speak to your doctor or midwife first: early-pregnancy heat exposure, including hot tubs and saunas, has been associated with a higher risk of neural tube defects (Milunsky et al., JAMA, 1992). People with uncontrolled hypertension, recent cardiac events, unstable angina or regular medications should consult a GP before starting. The traditional Finnish sauna is a powerful cardiovascular stimulus - that is the point, and it is also the reason it deserves respect.
The Verdict: Traditional vs Infrared Sauna
Infrared saunas are convenient, gentle, and easier to install. But the long-term cardiovascular and longevity associations in the Finnish research come from traditional saunas, and there is no equivalent long-term infrared data. If you want that traditional experience, look for real heat: a cedar interior and a properly sized heater with a generous stone load.
The Psycle Genesis is built for that protocol. Clear-grade Japanese cedar with 38 mm walls and no glue, MDF or wood filler, a 9 kW heater (Harvia Vega, or HUUM Drop with 60 kg of stones), blue-light-free amber lighting and a full-face tempered glass front. For outdoor installs, the optional Colorbond steel roof kit is required for the structural warranty. For a complete picture of how to set one up, see our home sauna Australia guide and our best home sauna in Australia buyer's guide.
Real Heat, Real Results - The Genesis Sauna
Traditional Finnish heat. Clear-grade Japanese cedar. Harvia or HUUM heater. Free kerbside delivery to metro Sydney, Melbourne, Brisbane and the Gold Coast. 5-year structural cabin warranty.
EXPLORE THE GENESIS →Frequently Asked Questions
Which is better for weight loss, traditional or infrared sauna?
Neither. A sauna burns only a modest amount of energy, and most of the weight lost in a session is fluid that returns when you rehydrate. Neither sauna is a fat-loss tool; diet and exercise matter far more. See our guide to sauna and weight loss.
Can I install a traditional sauna in an Australian apartment?
Traditional saunas need a dedicated circuit and adequate ventilation, which limits apartment installation in most cases. The Genesis needs a dedicated 240 V single-phase 50 A or 415 V three-phase 20 A circuit, and the Genesis Mini a dedicated 32 A circuit, installed by a licensed electrician. Both need a hard, level base, and outdoor installs need the roof kit. Where strata rules allow, a solid deck or courtyard can work.
How quickly will I notice benefits from traditional sauna use?
Many people say they feel more relaxed and sleep better within a few weeks of regular use, although this is personal experience rather than measured research. The cardiovascular associations in the long-term Finnish research relate to years of regular sauna habits.
References
Laukkanen T, Khan H, Zaccardi F, Laukkanen JA. Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Internal Medicine. 2015;175(4):542-548. doi:10.1001/jamainternmed.2014.8187
Laukkanen T, Kunutsor S, Kauhanen J, Laukkanen JA. Sauna bathing is inversely associated with dementia and Alzheimer's disease in middle-aged Finnish men. Age and Ageing. 2017;46(2):245-249. doi:10.1093/ageing/afw212
Laukkanen T, Kunutsor SK, Khan H, et al. Sauna bathing is associated with reduced cardiovascular mortality and improves risk prediction in men and women. BMC Medicine. 2018;16:219. doi:10.1186/s12916-018-1198-0
Knekt P, et al. Does sauna bathing protect against dementia? Preventive Medicine Reports. 2020;20:101221. PMC7560162
Lee E, Laukkanen T, Kunutsor SK, et al. Acute effects of sauna bathing on cardiovascular function. Journal of Human Hypertension. 2018;32(2):129-138. doi:10.1038/s41371-017-0008-z
Kukkonen-Harjula K, et al. Haemodynamic and hormonal responses to heat exposure in a Finnish sauna bath. European Journal of Applied Physiology. 1989;58(5):543-550. PubMed 2759081
Leppäluoto J, et al. Endocrine effects of repeated sauna bathing. Acta Physiologica Scandinavica. 1986;128(3):467-470. PubMed 3788622
Hussain J, Cohen M. Clinical effects of regular dry sauna bathing: a systematic review. Evidence-Based Complementary and Alternative Medicine. 2018;2018:1857413. doi:10.1155/2018/1857413
Genuis SJ, et al. Blood, urine, and sweat (BUS) study. Archives of Environmental Contamination and Toxicology. 2011;61(2):344-357. doi:10.1007/s00244-010-9611-5
Haghayegh S, et al. Before-bedtime passive body heating by warm shower or bath to improve sleep: a systematic review and meta-analysis. Sleep Medicine Reviews. 2019;46:124-135. PubMed 31102877
Milunsky A, et al. Maternal heat exposure and neural tube defects. JAMA. 1992;268(7):882-885. PubMed 1640616
