Traditional vs. Infrared Saunas: A Functional Medicine Guide to Smarter Heat Therapy

From boutique fitness studios to at-home wellness spaces, saunas continue to grow in popularity for their ability to support detoxification, recovery, and enhance overall health and wellbeing. But as sauna options expand, so does the confusion. You might have thought that all saunas were the same, but with the rise of infrared sauna technology, there is more to consider when choosing a sauna.

As a functional medicine expert, I understand that the difference goes beyond preference. The truth is, the type of heat you expose your body to (and more importantly, how that heat is delivered) plays a role in just how beneficial your sauna session will be to your health. And as someone who’s personal favorite wellness tool is my infrared sauna, I know the differences firsthand. So let’s uncover the key differences between traditional and infrared saunas so you can start leveraging this wellness tool to your advantage.

What is a traditional sauna?

Saunas have been a cornerstone of Scandinavian culture and can be traced as far back as 7000BC in Finland. (1) They are still widely used today in this region and around the world as news of their benefits have spread. Traditional saunas use water poured over hot stones to produce clouds of steam and heat the air to a standard temperature between 150 and 195°F degrees Fahrenheit, but technically can be heated even hotter (though not necessarily recommended).

What makes infrared saunas different from traditional saunas?

Unlike a traditional sauna, which has to heat the air before it can actually heat you, infrared saunas use infrared light to penetrate your body’s skin barrier in order to raise your core temperature. Because of this key difference, the temperature inside of an infrared sauna gets less hot, allowing you to spend more time inside reaping the health benefits. A typical infrared sauna is anywhere between 100 and 160 degrees Fahrenheit. You also don’t have to worry about maintaining any sort of stove or hot stones — just dry heat without the steam or upkeep. 

Ultimately, infrared saunas are not just about heat, they are about how that heat is delivered to your body. Traditional saunas heat the air; infrared saunas heat your body directly. This distinction influences everything from comfort level to therapeutic effect. If you’re sensitive to heat, or new to sauna use, infrared saunas are more approachable as traditional saunas can be more challenging if you don’t handle heat well. Plus, the health benefits are a lot deeper with infrared saunas.

What are the health benefits of infrared saunas?

Traditional saunas offer a variety of health benefits such as improved immune function and reduced pain. However, infrared saunas are able to provide these same benefits and so many more due to their ability to penetrate deeper into your body for longer.

• Lowers inflammation: Studies have found that infrared saunas can help lower pro-inflammatory cytokines like IL-6 and TNF-a. (2)
• Supports detoxification: Sweating is your body’s built-in detoxification system. Although both traditional and infrared saunas promote sweating, infrared saunas may encourage a deeper detox response. 
• Improves cardiovascular health: Traditional saunas tend to place a greater demand on your cardiovascular system due to the higher temperatures. While this can be beneficial for heart health, infrared saunas offer a gentler alternative with the same benefits. 
• Restores energy: Research saw an increase in energy levels in people with chronic fatigue syndrome who regularly used infrared saunas. (3)
• Boosts immunity: Infrared saunas put your body in a state of hormetic stress (the good type of stress) which activates heat shock proteins that help strengthen your immune system. (4)
• Enhances muscle recovery: Using an infrared sauna after exercise has been found to help alleviate muscle soreness and enhance neuromuscular performance. (5)

Because infrared saunas target inflammation, toxin buildup, and weakened immunity — key drivers of chronic illness — they’re a powerful addition to your wellness toolkit. For an even deeper dive into the health benefits of infrared saunas, read my article on the top 10 infrared sauna benefits.

How do infrared saunas work?

The infrared spectrum consists of three different wavelengths, each with its own healing capabilities:

• Near-infrared (NIR): Penetrates the least past the skin barrier to help more on a surface level by fighting against signs of aging and helping to heal wounds.
• Mid-infrared (MIR): Goes a little deeper to help reduce inflammation and chronic pain.
• Far infrared (FIR): Goes the deepest into the body to help with chronic pain and draw out toxins. Infrared saunas typically emit far infrared wavelengths.

But not all infrared saunas are created equal in how they deliver these wavelengths. Sunlighten has been my go-to infrared sauna brand for years, they have redefined what a sauna can do with their PulseIQ™ technology.

Just like how infrared saunas are a step up from traditional saunas, Sunlighten’s PulseIQ™ technology levels up the infrared sauna game — not by what wavelengths are used, but how they’re delivered to your body. 

It is a lot like how we view supplements in functional medicine. Instead of just looking at what you’re taking, we also look at the quality, dose, and bioavailability. Not all supplements are created equal, and the same is true for infrared.

PulseIQ™ applies that same principle to light — delivering each wavelength at the right intensity, at the right time, so your body can actually use it. Unlike most “full spectrum” infrared saunas that blend wavelengths together for a one-dimensional, heat driven experience, the PulseIQ™ platform transforms each sauna session into an intelligent wellness experience. Meaning, your body gets what it needs, when it needs it. 

Sunlighten saunas also integrate targeted red light (around 650nm), supporting cellular function, mitochondrial activity, and skin health at the surface level.

Where do I find PulseIQ™?

If you’re like me and already have a Sunlighten sauna, you’re in luck. PulseIQ™ is the system behind Sunlighten’s premium sauna experience — the mPulse collection — so if you currently use an mPulse sauna, you’re already experiencing this next-level of precision. But if you aren’t using a Sunlighten sauna, you’re still in luck!

Right now, you can save up to $2,100 on any Sunlighten sauna with the code DRWILLCOLE when you speak with a consultant. 

Photo: Sunlighten

Sources

• Lewis, S. (2024, February 3). Letting off steam: Everything you need to know about Finnish sauna. National Geographic. https://www.nationalgeographic.com/travel/article/everything-you-need-to-know-about-finnish-sauna
• Chang, Y. (2018). The effect of far infrared radiation therapy on inflammation regulation in lipopolysaccharide-induced peritonitis in mice. SAGE Open Medicine, 6, 2050312118798941. https://doi.org/10.1177/2050312118798941
• Masuda, A., Kihara, T., Fukudome, T., Shinsato, T., Minagoe, S., & Tei, C. (2005). The effects of repeated thermal therapy for two patients with chronic fatigue syndrome. Journal of Psychosomatic Research, 58(4), 383–387. https://doi.org/10.1016/j.jpsychores.2004.11.005
• Cohen, M. (2020). Turning up the heat on COVID-19: Heat as a therapeutic intervention. F1000Research, 9, 292. https://doi.org/10.12688/f1000research.23299.2
• Ahokas, E. K., Ihalainen, J. K., Hanstock, H. G., Savolainen, E., & Kyröläinen, H. (2023). A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training. Biology of Sport, 40(3), 681–689. https://doi.org/10.5114/biolsport.2023.119289