infrared sauna or traditional sauna - which is better

Traditional saunas have the stronger evidence for health benefits. Infrared saunas are a cooler alternative that can still be beneficial, but may require longer sessions to produce comparable heat stress. 1

• Traditional sauna temperatures and heat stress: The ranges used in many sauna studies are 176–212°F. Heat exposure raises heart rate and blood pressure, producing cardiovascular effects similar in some respects to exercise. 2 3
• Frequency and health outcomes: Research links sauna use two to three times weekly with a lower risk of cardiovascular death than once-weekly use; the cited study used sauna temperatures of 176–212°F. These are associations reported in the research discussed. 4
• Infrared temperature and session length: Infrared saunas typically reach about 140°F and heat the body through thermal radiation rather than heating the surrounding air. Longer sessions may be needed; one example discussed was a roughly hour-long Japanese protocol, and the guest described needing at least an hour in her own infrared sauna. 5
• Access and trade-offs: Infrared saunas may be more affordable and pose less fire risk, but they may take longer to create the heat stress associated with benefits seen in traditional-sauna studies. 6