Infrared vs traditional sauna: Which is better for you?

The home sauna trend is gaining momentum across the UK, driven by the growing wellness culture and the desire for spa-like experiences at home. As more homeowners invest in dedicated wellness spaces and ‘spa gardens,’ the infrared vs traditional sauna debate has become more relevant than ever.

So, which one actually belongs in your home? From heat intensity and health benefits to installation and running costs, this guide breaks down the key differences between traditional vs infrared saunas to help you make a confident choice.

What is a traditional sauna?

Inside a warm traditional sauna room (Source: iStock)

A traditional sauna in the UK primarily uses electric or wood-burning heaters to warm an enclosed room to around 70°C to 90°C. As the air heats up, your body responds with deep sweating that helps muscles relax.

The heater is often filled with stones that retain heat. When water is poured over them, it creates bursts of steam—a ritual known as löyly in Finnish sauna culture, recognised by UNESCO as ‘the soul of the experience.’

At its core, a traditional sauna works by heating the entire room first. The air, benches, and walls all absorb and radiate warmth back to you, creating a layered, fully immersive heat experience.

What is an infrared sauna?

Warm timber infrared sauna with active heaters (Source: iStock)

An infrared sauna is a modern version that uses invisible light waves to heat your body directly, instead of warming the air. It typically uses three types of infrared light:

• Near-Infrared (NIR): Targets skin level, linked to skin repair and rejuvenation.

• Mid-Infrared (MIR): Reaches deeper tissues and is helpful for muscle pain and stiffness.

• Far-Infrared (FIR): Most common for home use, gently warming the body at 40°C to 65°C.

For more flexibility, full-spectrum infrared saunas combine all three wavelengths, offering a wider range of infrared sauna benefits, from surface-level skin support to deeper muscle recovery.

Traditional vs infrared sauna: Which should you choose?

To make the right choice, it helps to look beyond the surface. Each sauna type differs in how it heats your body, how it’s installed, and how it fits into your lifestyle.

In terms of heat type and temperature

Traditional saunas rely on convection heat, warming the air first, which then heats your body. Because hot air naturally rises, upper benches are often the hottest spots, while lower benches are slightly cooler.

Infrared saunas work differently as they use built-in infrared panels that warm the body from the inside out. The heat is more targeted and the air stays milder, which is why many people comfortably stay for around 20 to 45 minutes per session.

In terms of health benefits

A traditional wooden sauna bucket and ladle (Source: iStock)

One key difference between infrared sauna vs traditional sauna is research depth. Traditional saunas are well studied because they’ve been used for centuries, especially in Finland.

A 2015 study that followed over 2,000 Finnish men showed that sauna bathing four to seven times a week was linked to up to 60% lower risk of cardiovascular disease and death. A more recent study in the UK also found that the health benefits of sauna bathing are more holistic in nature, promoting well-being through ritual and social interaction.

Meanwhile, the benefits of infrared sauna therapy have a smaller but growing body of research. Early studies suggest that it helps with post-exercise recovery, chronic pain, and blood pressure support.

Near-infrared wavelengths in particular may penetrate up to 1.5 inches into the body, which is why some infrared sauna users pursue NIR or full-spectrum models for deeper muscle and joint recovery.

While the UK’s National Health Service (NHS) acknowledges the safety of infrared saunas for most healthy adults, it doesn’t officially recommend them for treating any specific medical condition.

In terms of running costs and energy use

Traditional saunas generally cost more to run because they heat both the air and the sauna stones. In the UK, units often draw around 3 to 9 kW, with larger models consuming more energy during the 30 to 60-minute warm-up period. At average electricity rates (around 26.10p to 27.70p per kWh), using a traditional sauna for an hour, four times weekly, may cost roughly £3.13 to £9.97.

An infrared sauna at home is more energy-efficient, operating at around 1.5 to 3 kW with shorter 10- to 15-minute pre-heating times. Using the sauna for 30 minutes daily may cost around £5.87 to £12.47 per month.

In terms of installation requirements

Professional sauna installation in a residential setting (Source: iStock)

Traditional saunas demand a more involved installation, including a well-ventilated space and heat-resistant materials. Most units need a dedicated 230V electrical supply, typically on a hardwired circuit. Installation should be carried out by a qualified electrician in accordance with BS 7671 Wiring Regulations and Part P of the Building Regulations. Proper flooring is equally important, and the base must be firm, level, and waterproof.

Infrared saunas are much simpler to install. Most models plug into a standard UK 13-amp plug socket, but it’s worth checking your model’s electrical specifications. Many also come as flat-pack or modular kits that you can assemble yourself or with the help of a handyman.

In terms of upfront cost

When comparing an infrared sauna vs traditional sauna, upfront costs can vary significantly. Traditional saunas are more expensive because you’re not just paying for the unit itself. You also need to consider sauna installation costs, ventilation setup, and related handyman work.

A four-person outdoor sauna typically starts at around £8,000 for the unit and setup. With a room conversion, upfront costs may range from £5,500 to £11,000. Custom-built designs can cost significantly more, especially if they require work from a skilled carpenter.

Infrared saunas are more affordable. Options range from infrared sauna blankets to cabin-style sauna kits, with pricing depending on size and features. Even larger outdoor infrared saunas typically cost less because they don’t need extensive construction. In some cases, the setup may be as simple as booking an assembler near you.

In terms of maintenance

Compact timber infrared sauna with glass door (Source: iStock)

Running a traditional sauna can add to your home maintenance checklist as it requires ongoing timber care, electrical inspections, and occasional replacement of sauna stones. In the UK, where saunas are often installed indoors or in garden rooms, proper ventilation is essential to control humidity and protect wooden surfaces from moisture damage.

A home infrared sauna is lower maintenance by comparison. Upkeep involves simply wiping down the timber interior and infrared panels after use. You may also do occasional checks of wiring or control panels, but there are no sauna rocks or steam involved.

In terms of overall experience

Traditional saunas deliver what many enthusiasts call the classic sauna ritual, complete with the signature löyly experience. Sessions feel more immersive, especially when paired with cold showers or plunges. Some people are incorporating contrast therapy setups at home, often with the help of qualified heating technicians or electrical contractors to manage power loads and temperature control.

Outdoor infrared saunas offer a more modern, streamlined experience. The heat tends to feel gentler, drier, and more consistent, with shorter warm-up times and less preparation involved. Sessions are designed around convenience, making them easier to fit into busy lifestyles.

Get your sauna setup, without the fuss

Both sauna types bring warmth and relaxation into your home, which feels especially welcome in the UK’s cold, damp climate. Whether you enjoy the ritual of traditional heat or the ease of infrared, both can help create a more calming, restorative routine.

If you’re ready to take the next step, Airtasker makes it easy to find sauna installers near you. Simply post a task, compare quotes, and choose the right professional for your project.