A sauna is a specialized, heated room designed to promote sweating through controlled exposure to heat, which is linked to various wellness benefits. The term “sauna” encompasses multiple technologies, each using a distinct method to generate warmth. Deciding on the best type of sauna depends on personal preference, specific wellness goals, and installation constraints. The primary division is between air-heating saunas, which rely on convection, and infrared saunas, which use radiant heat to warm the body directly. This difference creates two fundamentally different session experiences.
Air-Heating Saunas (Traditional and Electric)
Air-heating saunas, often referred to as traditional saunas, operate by raising the ambient temperature of the entire room to a high degree. This heat transfer is accomplished through convection, where hot air molecules circulate and contact the skin to warm the body. Traditional wood-burning saunas use a stove to heat a large pile of rocks, which can reach temperatures exceeding 400°F.
The heat from the rocks warms the air inside the chamber, creating an environment that typically reaches 170°F to 200°F. Users can control the humidity by pouring water over the hot stones, a practice known as löyly. This creates a brief burst of steam and a more intense, humid heat sensation. This intense, enveloping heat defines the authentic experience.
Conventional electric saunas utilize a similar mechanism, employing an electric heater element to warm sauna rocks, which then heat the air. Electric models offer easier temperature control and faster, more consistent heating compared to wood-burning units. While capable of reaching high temperatures, electric saunas often provide a drier heat experience unless water is added to the stones. The high ambient heat is responsible for the user’s core temperature elevation and subsequent sweating response.
Infrared Saunas (Near, Mid, and Far)
Infrared saunas operate on a completely different principle, using specialized heaters to emit light waves that penetrate the body directly. This thermal radiation heats the user’s tissue without significantly raising the surrounding air temperature. The light energy is absorbed by the body, which converts it to heat internally, leading to a rise in core temperature and sweating.
Infrared light is categorized into three distinct wavelengths, each penetrating the body to a different depth. Near-Infrared (NIR) is the shortest wavelength, which primarily targets the outer layer of the skin, promoting cell health and wound healing. Mid-Infrared (MIR) wavelengths are slightly longer, reaching deeper into soft tissues to improve circulation and reduce inflammation.
Far-Infrared (FIR) is the longest wavelength and penetrates the deepest, causing a rise in core temperature that stimulates a detoxification response. Full-spectrum infrared saunas combine all three wavelengths to offer a comprehensive therapeutic experience. Because they heat the body directly, infrared saunas typically operate at a milder air temperature range of 120°F to 150°F.
Key Differences in Session Experience
The disparity in heating methods results in a stark contrast in the user experience and session protocol. Traditional saunas require the user to tolerate high ambient temperatures, typically ranging from 170°F to 200°F, for a shorter duration. A standard traditional session generally lasts between 10 to 20 minutes, with the intense heat quickly inducing a cardiovascular response and deep sweating.
Infrared saunas, due to their lower air temperatures, offer a gentler and more tolerable heat sensation. This allows for extended sessions, commonly lasting between 30 to 45 minutes. The humidity in traditional saunas is customizable, ranging from a dry environment to a high-humidity steam, whereas infrared saunas maintain a consistently dry environment.
The feeling of heat also differs; traditional saunas feel like an intense, all-encompassing blast of hot air hitting the body. In contrast, the heat from an infrared sauna is often described as a penetrating warmth, similar to the feeling of standing in warm sunlight. The lower air temperature in infrared units makes breathing easier for some people who find the extreme heat of a traditional sauna overwhelming.
Practical Considerations for Home Installation
Logistical factors surrounding installation often influence the choice of sauna for home use. Traditional saunas, particularly electric models, typically require a dedicated 240-volt electrical circuit to power the high-wattage heaters. They also necessitate specialized ventilation to manage the extreme heat and humidity levels.
Infrared saunas are generally simpler to install and often require less dedicated space, with many compact models fitting into areas as small as four feet by four feet. Smaller infrared units can run on a standard 120-volt household outlet, making them more accessible for existing home environments. The initial purchase and installation cost for infrared saunas tends to be lower ($3,000 to \(6,000) compared to traditional saunas (\)6,000 to $15,000). Infrared saunas are also more energy-efficient, using less electricity compared to the high power draw of traditional heaters.