Infrared vs Finnish Sauna — What Does the Science Say?
At Kirami, we’re often asked the same question: “Which is better an infrared sauna or a traditional Finnish sauna?”
The truth is, they’re not the same thing, and they’re certainly not interchangeable. While both will make you sweat, the way they work, the temperatures they use and the long-term health benefits they provide are quite different. It isn’t always about which one is better, but rather which one suits your body, your goals and what the science shows us.
Let’s take a closer look at what research tells us about these two popular forms of heat therapy.
🔥 The Finnish Sauna Tradition
Air temperature: 80–100°C (176–212°F)
Heated by dry air and water thrown over hot stones
Typical session: 10–20 minutes
Creates whole body thermal stress, a key part of its health benefits
Evidence backed benefits:
A landmark 20-year study of Finnish men (Laukkanen et al., JAMA Internal Medicine, 2015) found that frequent sauna use (4–7 times per week) was associated with:
✅ 63% reduced risk of sudden cardiac death
✅ 50% reduced risk of fatal heart disease
✅ 66% reduced risk of dementia and Alzheimer’s disease
✅ Improvements in blood pressure, blood vessels, and inflammation markers
In Finland, the sauna is not just a wellness tool it’s a way of life, a ritual deeply rooted in culture and community. The health benefits are impressive, but the sense of relaxation, tradition and connection is equally important.
🌐 Infrared Sauna
Lower temperature: 40–60°C (104–140°F)
Uses infrared light to heat the body directly rather than the air
Sessions can last up to 45 minutes
More tolerable for those who find high heat uncomfortable
Emerging benefits:
While long-term studies are fewer, early research suggests that infrared saunas may offer:
✅ Pain relief (helpful for fibromyalgia, osteoarthritis or sore muscles)
✅ Reduced inflammation markers
✅ Improved heart rate variability and parasympathetic tone
✅ Support for recovery and detoxification
So, Which Should You Choose?
➡️ Finnish sauna: Backed by decades of robust scientific evidence, especially for cardiovascular health, brain protection and longevity.
➡️ Infrared sauna: A gentler, more accessible option, particularly suited to those managing chronic pain, inflammation or heat sensitivity.
Our View at Kirami
Both have their place, but they are different experiences with different effects. The Finnish sauna is steeped in centuries of tradition, with science confirming its profound benefits for heart health, brain health and overall wellbeing. Infrared saunas, on the other hand, offer a modern, lower heat alternative that may be easier for some users and valuable for targeted therapeutic uses.
In the end, the “best” sauna depends on your personal goals, your tolerance for heat and what kind of experience you are looking for. For those who want to connect with authentic sauna culture while enjoying long-term health benefits, the traditional Finnish sauna remains unmatched.