If you’re comparing infrared vs traditional sauna, you’ve probably seen flashy marketing claims about infrared being “gentler” or “more effective.” The truth is that those claims don’t hold up. The overwhelming body of science supports traditional Finnish saunas—and that’s where the real health benefits come from.
The Long History of Traditional Saunas
Traditional saunas have been used for thousands of years. Archaeological records show steam baths and stone-heated rooms across Europe and Asia dating back to the Neolithic era. In Finland, sauna culture is woven into daily life, and generations have relied on it for both health and community.
Modern science has only confirmed what people have known for centuries. Regular sauna use supports cardiovascular health, lowers blood pressure, reduces inflammation, improves sleep, and even lengthens lifespan. The largest and most reliable studies—especially from Finland—were conducted on traditional Finnish saunas, not infrared. For example, research published in JAMA Internal Medicine found that frequent sauna use significantly reduced the risk of cardiovascular disease and early death. Another study in Age and Ageing linked sauna bathing to lower rates of dementia and Alzheimer’s.
Infrared Saunas: A Recent Invention
Infrared saunas are a recent creation. They only appeared in the 1960s, when a Japanese doctor patented a ceramic infrared heater. That short history means they simply don’t have the same scientific foundation.
To fill the gap, many infrared brands borrow the science of traditional sauna research and apply it to their own devices. It’s a misleading tactic—similar to how tanning beds were once marketed as “safe” because they used UV light like the sun. We now know that wasn’t true.
The Science and Safety Question
A traditional sauna heats the air, and your body warms slowly from the outside in. This gives your body time to react, sweat, and activate natural defense mechanisms. Those responses—your heart rate rising, blood vessels expanding, stress proteins being released—are what create the lasting health benefits.
An infrared sauna bypasses that process. It uses invisible light waves to heat the body directly, almost like a microwave. Because the heat comes on fast and penetrates tissue, your body doesn’t activate the same protective responses. Yes, any heat feels good—but feeling good in the moment isn’t the same as building long-term health.
Infrared radiation also sits directly next to microwaves on the electromagnetic spectrum—just above them in frequency—meaning it’s more closely related to microwave energy than natural sunlight (NASA; Wikipedia). That fact alone makes it very different from the natural, gradual heat of a Finnish sauna.
Eye safety is another concern. Decades of occupational studies show that workers exposed to high levels of infrared radiation—like glassblowers and steel workers—are at much higher risk of cataracts (NIOSH). While a short infrared sauna session isn’t the same as industrial exposure, it raises valid concerns. Traditional saunas don’t expose you to invisible radiation; they simply heat the air and stones around you.
And then there’s the issue of electromagnetic fields (EMFs). Many infrared saunas are mass-produced, often without UL certification, and can emit measurable EMFs. Think about how experts advise keeping phones and laptops away from your bed because of their effect on sleep. Now imagine sitting inside a heated box of panels for half an hour. Traditional saunas avoid this altogether, because their heat comes from natural conduction and convection.
Red Light vs Infrared: Clearing the Confusion
Infrared heat is often confused with red light therapy. The two are not the same. Red light is visible and doesn’t heat the body. It’s being studied for skin repair and inflammation, and while it looks promising, the science is still early. Infrared is invisible, penetrates tissue, and produces heat.
Some infrared cabins add red lights to look more “high-tech,” but that doesn’t make them safer or more effective. In fact, red light can be incorporated into a traditional sauna too—without losing any of the proven benefits of traditional heat.
Why Tradition Still Wins
So why is infrared popular? Simple: infrared cabins are cheaper to build, mass-produced overseas, and marketed as “modern.” But health isn’t about shortcuts. Just like artificial dyes or tanning beds, what looks safe and trendy today often doesn’t stand the test of time.
Traditional saunas have stood the test of thousands of years and decades of science. The heat is clean, natural, and proven. The body responds exactly as it should, and the benefits are supported by some of the largest and longest health studies ever done on heat therapy. Infrared has never been studied at that scale.
With a traditional sauna, you get the full experience: the stones, the steam, the gradual rise in heat. It’s not just about sweating—it’s about training your body to adapt, recover, and build resilience. That’s why athletes, doctors, and wellness experts continue to call traditional Finnish sauna the gold standard of heat therapy.
At Nosta, we take the cautious, safer approach. We believe in offering what is time-tested, research-backed, and certified safe. Heat therapy should make you healthier, not leave you wondering about EMFs, radiation, or unregulated devices.
If you’re searching for infrared vs traditional sauna because you want the best choice for your health, the answer is clear. Choose what works, what’s safe, and what science actually supports. Traditional sauna isn’t a trend—it’s the gold standard of heat therapy.
| Feature | Traditional Sauna | Infrared Sauna |
| History | Used for thousands of years across cultures (especially Finland). | Invented in the 1960s, limited history of use. |
| Scientific Evidence | Backed by large-scale, decades-long studies showing cardiovascular, brain, and longevity benefits. | Small, early-stage studies with limited data. Often borrow findings from traditional sauna research. |
| Heat Mechanism | Heats the air and stones, warming the body gradually from the outside in. | Uses invisible infrared radiation to heat the body quickly from the inside out. |
| Health Response | Activates natural stress and defense mechanisms—heart rate, blood vessels, sweating, and recovery. | May bypass some adaptive responses because the body heats too quickly. |
| Safety | Minimal EMF exposure, no radiation risk, regulated heating systems. | Many units lack UL certification, can emit high EMFs, and long-term safety is unproven. |
| Eye Safety | No risk from normal sauna use. | Chronic exposure to strong infrared linked to cataracts in glassblowers and steel workers. |
| Position on Spectrum | Safe, natural convection and conduction heat. | Infrared sits next to microwaves on the electromagnetic spectrum—closer to cooking energy than sunlight. |
| Cost & Build | Higher quality, durable, authentic. | Cheaper to mass-produce, often overseas, marketed as “modern.” |
| Overall Verdict | Proven, safe, gold standard of heat therapy. | Unproven, riskier, and marketed hype. |
Frequently Asked Questions about Infrared vs Traditional Sauna
Is infrared sauna safe?
Infrared saunas can feel relaxing, but safety is questionable. Many are mass-produced without UL certification and can emit EMFs. The long-term safety hasn’t been studied the way traditional saunas have, which makes them a gamble.
Is red light therapy the same as infrared sauna?
No. Red light is visible and doesn’t heat the body. It’s still being studied for skin and cellular health. Infrared uses invisible light that heats the body directly, and the two therapies are completely different.
Which sauna is best for cardiovascular health?
Traditional saunas. Large-scale Finnish studies show regular sauna use reduces risk of heart disease, lowers blood pressure, and improves vascular function. Infrared hasn’t been studied at this level.
Why does an infrared sauna feel good if it isn’t as well studied?
Heat in any form feels soothing. But traditional saunas heat you slowly from the outside in, which triggers adaptive, protective responses. Infrared heats quickly from the inside out, bypassing some of those key responses.
Which sauna should I choose?
If your priority is long-term health and proven safety, traditional sauna is the clear choice. It’s been trusted for millennia, studied extensively, and remains the gold standard.
