Fall is the season of cozy sweaters, cooler nights, and new routines. It’s also the perfect time to look at how your home can support your health. For many of us, that means creating small rituals that help us detox, de-stress, and reset for the months ahead. One tool that has completely transformed my wellness journey? An infrared sauna. But here’s the question I get all the time: What’s the difference between an infrared sauna vs traditional sauna—and why would you choose one over the other?

Heat: Infrared Sauna vs Traditional Sauna Basics

Traditional saunas heat the air. Think steam, hot rocks, and humidity that can feel heavy and tough to breathe. You’ll sweat (a lot), but the effect stays closer to the skin’s surface.

Infrared saunas work differently. They use light waves (the safe kind—no UV) to warm your body from the inside out. Instead of just heating the room, the energy penetrates into your muscle tissue and fat cells, gently raising your core temperature. That’s what makes infrared so effective for detoxing, relaxing, and even supporting weight loss.

Comfort & Control at Home

One of the best parts of choosing infrared is comfort. Temperatures usually run between 115°–135°F, though you can bump it higher if you’re a “heat warrior.” Compare that to the 170°–200°F of a traditional sauna.

Infrared sessions tend to feel more relaxing, like soaking in sunlight on a mild day instead of being blasted with hot air. Plus, you can control the lights, music, and timer for a spa-like experience right in your own home.

Infrared Sauna vs Traditional Sauna for Detox & Healing

Many of you know my story: I turned to infrared therapy when I was battling heavy metal toxicity. My body was burdened with mercury and lead, and I needed a safe way to clear it. The deeper penetration of infrared heat helped mobilize those toxins and supported my 125-pound weight loss journey.

Beyond detox, regular infrared use has been shown to:

• Ease chronic pain and inflammation
• Boost circulation and recovery
• Improve sleep and relaxation
• Support skin health by clearing impurities
• Burn calories and jump-start metabolism
  

Practical Benefits You’ll Notice

Here’s why I recommend an infrared sauna vs traditional sauna for most homes:

• Easy setup: Most infrared models plug into a standard outlet.
• Low maintenance: No steam, ventilation, or special cleaning required.
• Energy-efficient: Roughly 25–35 cents per hour to run.
• Portable: Take it apart and move it if you change homes.
  

By contrast, traditional saunas usually demand more energy, more upkeep, and more space.

How Often Should You Sauna?

I use my infrared sauna 3–4 times a week, often after yoga or a workout. Some days it even is my workout. A few times a year, I go all in with daily sauna and cold plunges—it’s the best seasonal reset I know.

If you’re new, always start “low and slow.” Shorter sessions at lower temps help your body adapt and build tolerance over time.

A Firefighter’s Story

One of my favorite testimonials comes from Jeff, a career firefighter who’s battled cancer twice. After bringing a sauna home, he told me:

“Within the first week, the pain in my lower back and shoulders was nearly gone—pain I’d had for 20 years. I’m sleeping through the night again, and my mental health has improved. My wife, kids, and grandkids notice the difference too. Best investment I’ve made for my health.”

Stories like Jeff’s remind me why I’m passionate about educating people on the benefits of infrared sauna vs traditional sauna.

Ready to Explore?

If you’re curious about adding an infrared sauna to your wellness routine, check out my Infrared Sauna Resource Page for details on the brand I trust, plus tips for getting started.

Your home should be more than a place to live—it can be a space to heal.

Resources

• Check out my website for more infrared sauna info
• Take a peek at my Jen Recommends list to see more of my favorite products.
• Grab my FREE Home Wellness Checklist here for more tips.

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Disclaimer: This podcast is for general information purposes only and does not constitute the practice of medicine, nursing, or other professional health care services. The statements and views expressed are not medical advice and are not meant to replace the advice of your medical doctor. This podcast, including Jen Heller and her guests, disclaims any responsibility and any adverse effects you may experience from the specific use of the information contained herein. The opinions of guests are their own and this podcast does not endorse or accept responsibility for the statements made by guests. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. If you think you have a medical condition, consult your licensed physician.