Finnish Sauna vs Infrared Sauna

A home sauna is a significant purchase, whether you want to unwind after a long day or simply enjoy a good sweat. But with so many different styles it can be overwhelming trying to narrow it down.

Let us simplify things for you by comparing the two most common options: the Finnish sauna vs infrared sauna. This is a showdown between the traditional approach and the modern take on sauna therapy. Either can be the right choice; it comes down to the kind of heat you enjoy and the space you have.

Finnish saunas rely on electric or wood-burning heaters to create intense heat, sometimes with water poured over hot stones to create steam. Infrared saunas heat the body directly rather than the sauna cabin — at much lower temperatures.

We'll compare the Finnish vs infrared sauna in much greater detail below to help you figure out which is more in line with your goals and desires. But why not get in touch with our experts here at Sauna Republic for a personalized recommendation instead?

After all, this is your one-stop shop for either a Clearlight infrared sauna or a traditional Finnish sauna — all from the top manufacturers, with free shipping. Get Pricing on any model.

What is a Finnish Sauna?

When you picture the most authentic sauna experience, this is probably the style that comes to mind. It can be traced back thousands of years to Finland, and it's still a popular way to tap into heat therapy today.

It uses either a wood-burning sauna stove or an electric sauna heater to warm up a pile of stones, which then radiate dry heat throughout the room. You can take things a step further and pour water over the hot stones to create steam — a practice known as löyly in Finland.

This moment of steam is a central part of the Finnish sauna ritual and makes the heat feel even more intense without increasing the actual air temperature.

Typical operating temperatures range from 150°F to 195°F (65°C to 90°C), with humidity levels fluctuating depending on how much water is added to the rocks. The heat feels intense compared to the more modern infrared sauna.

Finnish saunas are deeply rooted in cultural tradition. They're commonly used for relaxation, social connection, and general wellness. You'll find these outdoors most of the time, but they can be installed indoors as well. Our Auroom saunas and their thermally modified Aspen construction are a perfect example of modern Finnish craftsmanship.

What is an Infrared Sauna?

As the name suggests, this type of sauna relies on infrared light to heat the body directly rather than warming the air around you. This is the main difference between Finnish sauna and infrared sauna.

Instead of using a stove and hot rocks, infrared saunas rely on panels made of ceramic, carbon fiber, or a combination of both to emit infrared radiation, which your body absorbs as heat.

Most of that energy is absorbed near the surface. The International Commission on Non-Ionizing Radiation Protection describes infrared as penetrating the skin "to various depths ranging from several millimeters by IR-A to superficial absorption of IR-C," the far-infrared band; Clearlight's far-infrared heaters work at roughly 6 to 14 microns, within IR-C. The air also stays much cooler than in a Finnish sauna, typically 110°F to 135°F according to Cleveland Clinic, which many people find more comfortable if the Finnish experience feels overwhelming.

Sessions can still be demanding. In a 2026 study at Cardiff Metropolitan University, published in Experimental Physiology, 12 healthy young adults averaged about 1.4 liters of sweat per hour during one 45-minute session in a Clearlight far-infrared sauna set to 149°F (65°C). That setting is above the 110–135°F that Cleveland Clinic gives as typical for infrared saunas, and Clearlight supplied the sauna. What research says about specific health effects is summarized below.

There are three types of infrared wavelengths: near, mid, and far-infrared. Most budget saunas are far-infrared only, but full-spectrum saunas include all three. Our Clearlight Sanctuary line delivers true full-spectrum infrared through patented True Wave™ carbon/ceramic hybrid heaters with a low-EMF design. Smart Device Control is available across the Sanctuary line as an optional add-on for smartphone-based remote operation. The Clearlight Premier line is a more accessible far-infrared-only alternative using the same heater technology.

One thing you won't get in an infrared sauna is steam. It's just a dry heat, which isn't a bad thing — but something to keep in mind if you're passionate about the löyly practice. That said, the absence of steam also makes maintenance a lot simpler.

Infrared saunas can be installed indoors or outdoors, and many models run on household 120V power, though larger ones need a dedicated 240V circuit. So, where does that leave you in choosing between the Finnish sauna vs infrared sauna?

Finnish Sauna vs Infrared Sauna: Key Differences

Before we take a closer look at the Finnish vs infrared sauna side by side, we want to be clear: each style brings something different to your routine.

Ultimately, choosing between a Finnish sauna vs infrared sauna comes down to a few factors: the kind of heat you enjoy, how well you tolerate high temperatures, and what your space, wiring and budget allow. We'll cover all this and more below.

Heating Method and Temperature

The differences in experience, installation and cost can all be traced back to the heating method. Finnish saunas heat the air, infrared saunas heat your body directly.

Heat builds gradually in a Finnish sauna since they warm the space itself using an electric or wood-burning heater, raising the actual temperature inside the cabin. Water can be ladled over hot sauna stones to generate steam and increase humidity.

On the other hand, infrared saunas utilize radiant heat panels that emit infrared light to warm the body directly without significantly heating the air around you. No steam here — so if that matters to you, you'll probably want to stick with the Finnish sauna.

As for temperature, Finnish saunas run much hotter: Cleveland Clinic puts traditional saunas at about 150°F to 195°F and infrared saunas at about 110°F to 135°F.

Lower air temperature does not necessarily mean a mild session. In the Cardiff study above, 45 minutes at 149°F raised participants' rectal temperature by about 2.5°F (1.4°C), and they rated the session "extremely hot." The researchers note that earlier work at lower temperatures, about 113°F (45°C), reported limited net heat storage, and that how much a far-infrared sauna raises core temperature is "governed by the thermal load imposed," so settings and session length matter. The long-term population studies of sauna use, by contrast, come from traditional Finnish saunas (see below).

Sweat Response

You can still work up a heavy sweat in an infrared sauna, particularly at higher settings: the Cardiff participants averaged about 1.4 liters per hour at 149°F. That study had no traditional-sauna comparison, so it cannot show whether infrared produces more or less sweat than a Finnish sauna.

Either way, sweat is about 99% water, and the weight you lose in a session returns when you rehydrate. Researchers can measure trace metals in sweat, but studies to date are small and none shows that a sauna removes a meaningful amount of toxins; that work is done mainly by the kidneys and liver. The NIH's National Center for Complementary and Integrative Health describes the studies of "detoxification" programs as "of low quality."

Installation and Setup Requirements

There's a pretty dramatic difference here. Most Finnish saunas need a dedicated 240V power source or a safe location for a wood-burning stove, along with proper ventilation. You'll probably need to hire an electrician, which adds to the initial cost. Moisture control is important too since steam requires careful planning around flooring, nearby materials, and drainage.

Infrared saunas are usually simpler to install, with no stove, stones or water. Electrical needs vary by model: among Clearlight's indoor saunas, the Premier IS-1 and IS-2 and the Sanctuary 1 run on a standard 120V, 15-amp outlet; the Premier IS-3 and Sanctuary 2 need a dedicated 120V, 20-amp circuit; and the Sanctuary 3, 5, C and Retreat need a dedicated 240V circuit. None needs plumbing or drainage, which makes them a good fit for spare rooms, basements, garages, or anywhere you can fit the cabin and provide the right circuit.

Maintenance and Upkeep

Both types of saunas are relatively low-maintenance, but Finnish saunas typically require more frequent attention given all the moisture inside the cabin. Regular cleaning is essential to prevent mildew or mold, especially around benches and flooring.

If your Finnish sauna is powered by a wood-burning stove, you'll need to regularly clean up ash and stock firewood. The rustic ambiance is worth it for some, but it's more hands-on.

Infrared saunas require little ongoing maintenance — no water involved, and the heating panels don't produce any residue. Upkeep just involves wiping down surfaces and checking connections occasionally.

Cost Considerations

Before you buy, weigh both the upfront and the ongoing costs.

Operating costs for Finnish saunas tend to be higher due to the energy required to heat the cabin. A typical 6kW or 8kW heater running for an hour draws more power than an infrared system. Using water to generate steam also adds wear on components over time. For a full breakdown, see our sauna electricity cost guide.

In general, infrared saunas are more energy-efficient. They heat up quickly, draw less power, and don't need time to warm the air — just the body. They're also cheaper upfront most of the time.

Sauna Republic carries both Finnish and infrared saunas from top manufacturers. Get Pricing on any model, and every invoice includes a "Pay with Truemed" option — click it and Truemed decides whether your purchase qualifies for HSA/FSA funds.

Sauna Experience and Ritual

The experience in a Finnish vs infrared sauna is very different. The Finnish sauna is all about tradition — from pouring water over the rocks to the sensation of steam rising around your body. This type of sauna engages multiple senses.

Infrared saunas provide a quieter, more passive session. There's no steam, no ladle, no sudden bursts of heat — just a steady, gentle warmth that lets users sit, read, meditate, or even stretch during a session.

Think about it this way: infrared saunas are all about convenience, while Finnish saunas are big on tradition. One isn't inherently "better" than the other.

Health and Wellness: What the Research Shows

Most people use either type of sauna to relax and unwind, and research on both is still developing. The evidence differs by sauna type:

Traditional Finnish saunas: The best-known long-term studies followed Finnish adults who used traditional saunas. In a 2015 study of 2,315 men in JAMA Internal Medicine, those who used a sauna four to seven times a week had a lower rate of sudden cardiac death than once-a-week users (hazard ratio 0.37). These are observational associations, not proof of cause, and the authors of a later study caution that results from Finnish saunas at about 176°F (80°C) "cannot be directly applied" to other types of heat exposure.

Far-infrared saunas: A 2009 review in Canadian Family Physician found limited moderate evidence for far-infrared saunas in normalizing blood pressure and in congestive heart failure, fair evidence from a single study in chronic pain, weak evidence from single studies in chronic fatigue syndrome and obesity, and consistent fair evidence refuting claims that they lower cholesterol.

Exercise recovery: Results from small athlete studies are mixed. In a 2023 randomized crossover trial of 16 male basketball players in Biology of Sport, players reported less muscle soreness after a 20-minute post-workout infrared session than after passive rest, while a 2015 study of 10 men found no difference in recovery measures after strength training. The samples are small, and a sauna session cannot be disguised as a placebo.

Infrared sauna vs exercise: A 2022 crossover trial of 10 healthy women in Complementary Therapies in Medicine found no significant differences in blood pressure, arterial stiffness or heart rate variability between 45 minutes in a Clearlight Sanctuary 2 infrared sauna (loaned by Clearlight for the study), moderate cycling and seated rest; the authors concluded the sauna's effects reflect heat responses more than exercise-like ones.

Dry sauna bathing overall: A 2018 systematic review of 40 studies in Evidence-Based Complementary and Alternative Medicine, most of them small, concluded: "Regular dry sauna bathing has potential health benefits. More data of higher quality is needed on the frequency and extent of adverse side effects."

Claims that saunas clear the skin or flush out toxins are not supported by current research. Many people value the Finnish ritual itself: the heat, the steam and the time away from screens. Cleveland Clinic advises avoiding saunas after a recent heart attack or stroke or after drinking alcohol, and checking with a provider first if you are pregnant or trying to conceive, have a heart or blood-pressure condition, or take medication. A 2001 review in The American Journal of Medicine also lists unstable angina and severe aortic stenosis as reasons not to use a sauna. Drink water before and after a session.

Our Picks for Both: Finnish and Infrared Saunas

Sauna Republic is your trusted choice for any type of sauna. Here's what we recommend:

Best Finnish (Traditional) Saunas

All Auroom saunas require a heater purchased separately. We recommend the Harvia KIP 60W for best value or the Saunum Air 7 if even heat distribution is your priority. Browse all our electric sauna heaters — Get Pricing on any model.

Best Infrared Saunas

Best of Both Worlds

Wrapping Up Our Finnish vs Infrared Sauna Comparison

That does it for our Finnish sauna vs infrared sauna comparison. We hope you have a clear picture of how the two differ and which suits you.

Whether you want a traditional Finnish sauna or a Clearlight full-spectrum infrared sauna, the only thing left to do is explore our full collection — or better yet, connect with our experts for a personalized recommendation.

Frequently Asked Questions

What is the main difference between a Finnish sauna and an infrared sauna?
Finnish saunas heat the air to about 150–195°F using electric or wood-burning heaters, with the option for steam. Infrared saunas warm your body directly with infrared heater panels while the air stays at about 110–135°F — no steam, lower temperatures, and gentler sessions.

Is an infrared sauna as good as a Finnish sauna?
They are different experiences rather than better and worse. The large long-term studies of sauna use are of traditional Finnish saunas and are observational; research on infrared saunas is smaller and mostly short-term. Choose the heat you will enjoy and use regularly: Finnish for high heat and steam, infrared for gentler dry warmth and a simpler install.

Which is cheaper to run — Finnish or infrared?
Infrared saunas are more energy-efficient. They draw 1.5–3 kW vs 4–7.5 kW for traditional heaters, costing roughly $3–$6/month vs $9–$15/month with regular use.

What's the difference between full-spectrum and far-infrared saunas?
Full-spectrum saunas add heaters that emit near and mid infrared alongside far infrared. Far-infrared-only saunas emit just the far wavelength. Clearlight's Sanctuary line is full-spectrum; the Premier line is far-infrared-only, with a Full Spectrum Heater Upgrade available as a factory-installed option when you order.

Can I get both Finnish and infrared in one sauna?
Yes. The Finnmark FD-4 Trinity and FD-5 Trinity XL combine mid- and far-infrared heating, a Harvia traditional heater with stones for steam, and red light therapy in a single cabin. Get Pricing.

Can I use HSA or FSA funds for a sauna?
Every invoice at Sauna Republic includes a "Pay with Truemed" option. You click it, complete Truemed's health assessment, and if Truemed approves, the transaction completes with HSA/FSA funds. Truemed determines eligibility per customer — we don't make that call.

Clearlight®, Clearlight Infrared®, True Wave™ and other marks are trademarks of Sauna Works, Inc., dba Clearlight Infrared. This article is for educational purposes and is not medical advice.