ThriveTools is a Therasage affiliate partner. We may earn a commission on purchases made through links on this page, at no extra cost to you. This is an educational comparison, not medical advice.
I run ThriveTools.co, a science-backed wellness and biohacking platform built from 14 years of personal research. Saunas are one of the most evidence-adjacent habits in wellness — here's the straight comparison of the two main types, and where portable infrared fits in. My Therasage partnership is disclosed above; it does not change what the research can establish.
The short answer
- Traditional (Finnish) sauna: a heater warms the cabin air and surfaces. It is the classic hotter-air experience and usually requires a dedicated installation.
- Infrared sauna: emitters provide radiant heat at lower cabin-air temperatures. It warms the body through radiation, but cabin air also warms; it is not the same thermal exposure as a traditional sauna.
- Portable infrared sauna: a compact format may be an apartment-friendly entry point. It can avoid a permanent room build-out, but check the manufacturer's electrical, space and safety requirements.
A systematic review of dry sauna bathing describes traditional Finnish sessions at about 80–100°C (176–212°F) and infrared cabins at about 45–60°C (113–140°F). These are literature examples, not universal settings or specifications for a Therasage product.
What the evidence actually supports
The best-known long-term evidence comes from Finnish cohort studies of traditional sauna use. A 2015 observational cohort study reported associations between sauna habits and cardiovascular outcomes. An association does not establish causation, and those findings do not automatically apply to portable infrared devices.
Heat can increase heart rate and cardiovascular workload, but passive heat exposure is not equivalent to exercise. I would not promise that sauna use reliably improves sleep, relieves soreness, or produces a particular health result. The systematic review notes differences in study quality and sauna protocols; infrared-specific claims need infrared-specific evidence.
How to choose
- You have space for a permanent installation: compare traditional sauna formats and their installation requirements.
- You rent or want a setup without renovating: compare portable infrared formats, including storage, outlet requirements, clearances and the building's rules.
- Safety comes first: avoid alcohol, stay hydrated, follow the device instructions, and leave if you feel dizzy, nauseous or unwell. Pregnancy, heart conditions, blood-pressure problems and medications warrant individualized advice from a clinician before use.
There is no one-size-fits-all 3–4-session weekly routine or guaranteed safe daily schedule. The Cleveland Clinic's sauna guidance explains precautions and why suitability and duration vary.
Where Therasage fits
Therasage is my affiliate partner in the portable-sauna category. It also sells PEMF and infrared mats, light-powered oral care, and vegan skin brushes. This is a comparison of sauna types, not a claim that the brand's products deliver the outcomes observed in sauna research.
For the brand overview, see my Therasage discount-code guide. The current code and more partner offers are on my discount codes page.
FAQ
Is an infrared sauna as good as a traditional sauna?
They're different heat experiences, not better/worse versions of each other. Traditional Finnish saunas generally use hotter air; infrared units use radiant heat at lower cabin temperatures. Most long-term observational evidence concerns traditional Finnish saunas, so it should not be transferred to infrared devices or treated as proof of causation.
Can I use a portable infrared sauna in an apartment?
A portable format may be practical without building a dedicated sauna room, but check the exact model's electrical requirements, clearance, ventilation and storage needs, and your building's rules. Therasage is my portable-sauna affiliate partner; its current source-listed code is THRIVETOOLS.
How often should I use a sauna?
There is no universally appropriate schedule. Follow the device instructions and get individualized medical advice when relevant. Start conservatively, stay hydrated, and stop if you feel unwell. This comparison does not endorse daily sauna use or prescribe a session duration.
Do I need to cool down after?
Rest in a comfortable environment and replace lost fluids. A lukewarm shower may be comfortable, but an ice plunge is not required. Leave immediately if you feel dizzy or nauseous; ask a clinician about rapid temperature changes if you have a relevant health condition.