Infrared sauna or Finnish sauna—which one is right for you?

Infrared sauna or Finnish sauna—this question is the starting point for almost every decision to create your own wellness oasis. Both systems promise relaxation, recovery, and a bit of preventive health care at home. But they work in fundamentally different ways, and that’s exactly what determines which option truly fits your daily life, your space, and your budget.

In this guide, we compare the two types of saunas honestly and without marketing hype: How hot do they get, how long does a sauna session last, what are the operating costs, and what health benefits are actually proven? We rely exclusively on verifiable sources—ranging from the German Heart Foundation to medical studies to the energy blog of a major utility provider.

At the end, you’ll find a practical decision-making guide organized by usage scenarios, as well as answers to the most common questions about technology, electrical connections, and safety. This will help you choose between an infrared cabin and Sauna Heater traditional Sauna Heater based on facts rather than gut feeling.

Infrared Sauna or Finnish Sauna: What’s the Difference?

The key difference lies in the type of heat. A Finnish sauna uses a Sauna Heater to heat the air in the room and the sauna stones, so you’re sitting in hot air. An Infrared Cabin uses radiators whose heat is directed at your body and absorbed there—the surrounding air remains relatively cool.

Deep Heat vs. Ambient Heat

In the Finnish sauna, the heat of the room takes center stage: the air is heated to high temperatures, often accompanied by a water infusion that briefly raises the humidity and intensifies the sensation of heat. This is the classic, intense sweating experience.

The infrared heat cabin, on the other hand, relies on deep heat. The radiation penetrates the upper layers of the skin and creates a sensation of warmth without having to heat the air significantly. Many people find this to be gentler and easier on the circulatory system because the air they breathe remains at a comfortable temperature.

Important clarification: “Infrared cabin” and “infrared sauna” are often used interchangeably, but technically they do not always mean the same thing. A pure Infrared Cabin operates solely with infrared emitters, while some manufacturers define an “infrared sauna” as a combination of emitter heat and ambient heat. These combination units require more power—more on that in a moment.

Temperature and Duration of a Sauna Session

The most noticeable difference is probably the temperature. A classic Finnish sauna typically operates at 80 to 90 °C, although much of the scientific data on cardiovascular benefits refers to temperatures of at least 80 to 82 °C (Wetterauer Zeitung).

Infrared cabins typically operate in the range of 40 to 60 °C. Many medical studies use a low-temperature infrared cabin set at exactly 60 °C (Thieme – natürlich). As a result, infrared saunas are often simply not hot enough to achieve the same physiological effect as a Finnish sauna in the same amount of time (Wetterauer Zeitung).

In practice, this means that an infrared session lasts about 15 to 40 minutes—making it longer and gentler—while a traditional Finnish sauna session is typically shorter but hotter and includes a cooling-off period between sessions.

Comparison of Electricity Consumption and Costs

When it comes to energy consumption, the systems differ significantly—and the infrared option comes out on top. An Infrared Cabin has a power consumption of about 1.4 to 2 kilowatts. At an electricity price of 0.31 euros per kilowatt-hour, a 40-minute session costs only about 0.29 to 0.41 euros (EnBW Energy Blog).

An infrared sauna, which combines ambient and deep heat, requires 2.5 to 3 kilowatts of power—more than a standard infrared cabin—but its electricity consumption is still significantly lower than that of a Finnish sauna, since it eliminates the long preheating times associated with massive stone stoves (EnBW Energy Blog).

Among the various types of home saunas, the classic Finnish sauna involves the highest costs in terms of both the initial purchase price and ongoing electricity consumption, while infrared cabins and steam saunas consume significantly less energy (EnBW Energy Blog).

The numbers show that if you’re primarily looking for low operating costs, an Infrared Cabin is the most economical choice. The Finnish sauna offers a premium experience but comes with correspondingly higher electricity and purchase costs (EnBW Energy Blog).

What do health studies say?

This is where things get interesting, because when it comes to health, there are many sweeping claims out there. Let’s take a look at what’s actually proven—and for which type of sauna.

Finnish Saunas and the Cardiovascular System

The strongest evidence comes from the Finnish sauna. In the large-scale Finnish KIHD study, data from 1,688 men and women aged 53 to 74 were analyzed over a 15-year period. Those who used the sauna four to seven times a week had a 70% lower risk of dying from cardiovascular disease during the observation period (healthcare-in-europe.com).

During the 15-year observation period, 181 of the 1,688 participants died from cardiovascular diseases; the results were published in the journal “BMC Medicine” (healthcare-in-europe.com).

These dose-response data explain why regular sauna use is so often described as cardiovascular exercise. The key factor here is frequency over the course of years, not a single sauna session.

Infrared, Waon Therapy, and Endothelial Function

There is also robust data on infrared heat, particularly from what is known as Waon therapy. In a Swedish-Finnish-Japanese meta-analysis (infrared sauna at 60 °C, 15 minutes followed by 30 minutes of rest, five times a week for two to four weeks), patients with stage II to IV heart failure showed short-term improvements in left ventricular function, a reduction in blood pressure, and improved physical endurance (German Heart Foundation).

In a 2013 study, 16 patients with coronary heart disease spent 15 minutes daily in a 60°C infrared cabin, followed by a 30-minute rest period. Myocardial perfusion scintigraphy revealed increased blood flow to the heart muscle after three weeks compared to a control group of 8 patients (Thieme – natürlich).

A study spanning more than five years treated 64 patients initially five times a week and later twice a week for 15 minutes each session using a 60°C infrared cabin. Only in this group did parameters of nitric oxide metabolism increase, indicating improved endothelial cell function (Thieme – natürlich).

According to a scientific review, both Finnish saunas and infrared cabins have been shown to improve endothelial cell function in patients with cardiovascular disease (Karger – Researchers in Complementary Medicine).

Which sauna is healthier?

There is no one-size-fits-all answer. Dr. Melissa Young, a physician at the Cleveland Clinic, describes the effect of an infrared sauna as mimicking physical exercise: The heat causes the blood vessels to dilate and the heart rate to rise, which is roughly equivalent to the response to a moderate-paced walk (Wetterauer Zeitung).

At the same time, the body of research on infrared therapy is more limited and often restricted to short-term effects. A meta-analysis conducted by Uppsala University under the direction of Miikka Källström evaluated data from seven studies and concluded that infrared saunas likely also have a positive effect on heart patients—though only a short-term improvement in cardiovascular health could be demonstrated (t-online.de).

Which sauna is right for you? A decision-making guide based on different scenarios

Instead of a simple list of pros and cons, it’s helpful to consider your specific usage scenario. Ask yourself: How much space do you have, what’s your budget, how often do you want to use the sauna, and what’s your main goal?

Small rooms and apartments: This is where the Infrared Cabin really shines. It’s compact, heats up quickly, and operates efficiently at 1.4 to 2 kilowatts (EnBW). For a home sauna in a tight space, this is often the most practical solution.

Outdoor Sauna and a classic experience: If you have the space and the budget and love the authentic, intense sweating experience with a traditional infusion, go for a Finnish sauna. It offers the most intense heat and the best evidence for long-term cardiovascular benefits (healthcare-in-europe.com).

Gentle warmth and quick entry: If you’re sensitive to high air temperatures or simply want to relax after working out, the gentle, deep heat of Infrared Cabin Infrared Cabin is pleasant—and you don’t have to preheat it for long.

Maximum flexibility: Combination saunas combine a Finnish Sauna Heater with additional infrared heaters. This allows you to switch between a hot sauna session and gentle infrared heat. This is the most expensive but also the most versatile option.

Power Connection and Technical Requirements

One aspect that is often overlooked is the electrical connection. Small infrared cabins with a power rating of 1.4 to 2 kilowatts can usually be powered by a standard 230-volt outlet (EnBW). This makes installation much easier.

More powerful combination units—and especially Finnish sauna heaters—often require a high-voltage connection (400 volts). Before purchasing, you should have your electrical circuit and fuse rating checked to ensure they are sufficient—and have the installation performed by a licensed electrician. Also, make sure the unit bears safety certification marks such as CE and GS to ensure safe use.

Safety for Specific Target Groups

For heart patients, pregnant women, and people with pre-existing conditions, the general rule is: consult a doctor beforehand. Although the studies presented show predominantly good tolerability—in a randomized crossover study from 2009, 9 patients with chronic heart failure (NYHA III/IV) used a sauna three times a week for four weeks without experiencing any adverse effects (Thieme)—no study can replace an individual medical evaluation.

Frequently Asked Questions

Sources

• EnBW Energy Blog – Home Saunas: Tips for Purchasing and Use
• German Heart Foundation – Heart Consultation: Infrared Sauna
• Thieme – Naturally: Hydrotherapy and Saunas for Cardiovascular Diseases
• Karger – Research on Complementary Medicine: The Potential of the Sauna in Prevention
• healthcare-in-europe.com – Report on the KIHD Study