What Type Of Sauna Is Best For Health? Expert-Backed Picks

You have heard that saunas are good for you. But beyond the steamy Instagram posts and vague “detox” claims, you still don’t know what type of sauna is best for health. Should you sit in an old-school Finnish box, glow red in an infrared cocoon, or disappear into a cloud of eucalyptus steam?

This guide clears all the fog for you. You will get a direct, expert-backed comparison of every major sauna type—Traditional, Smoke, Infrared (near/far) and Steam—matched to your goals. By the end of this, you will know exactly which sauna suits you best (and why).

What Type Of Sauna Is Best For Health? (Quick Verdict)

✔ Top pick 

△ Moderate benefits

× Not recommended for that use

The 4 Main Sauna Types: What They Are & How They Work

Review how the 4 main types of saunas actually work to see which one matches your lifestyle, space, and comfort level.

1. Traditional Finnish Saunas

How They Work: Heated stones on a wood-burning or electric stove warm the air, which creates a high-temperature, low-humidity environment.

Main Features:

• Dry heat with low humidity (10–20%)
• Uses stove-heated rocks (can pour water to create light steam)
• Wooden construction, often built-in or freestanding
• Known for full-body heat exposure

Key Considerations:

• Requires a dedicated room or cabin
• High heat may feel intense for beginners
• Needs proper ventilation and ongoing maintenance
• Power source (wood or electric) affects heat-up time
• Takes ~30–45 minutes to preheat

Ideal Temperature: 170–195°F

Best For:

• Sauna purists or those who value traditional rituals
• Users who enjoy a strong heat sensation
• Homes with ample space or backyard installations
• Regular sauna-goers who can tolerate high temperatures

2. Infrared Saunas (Near Or Far Infrared)

How They Work: Infrared panels emit light that penetrates the skin and heats the body directly, not the surrounding air.

Main Features:

• Gentle, radiant heat (feels ~20–40°F cooler than traditional)
• No steam or humidity involved
• Available as full cabins, portable domes, or sauna blankets
• Near-infrared targets skin-level; far-infrared reaches deeper tissues
• Quick heat-up time (~5–10 minutes)

Key Considerations:

• Often plug-and-play, easy to install
• Best used with breathable clothing or towels
• Some users raise concerns about electromagnetic fields (EMFs) (low-level evidence)
• Less intense for heat-sensitive users
• Doesn’t deliver a traditional “sweat lodge” feel

Ideal Temperature: 100–140°F

Best For:

• Infrared saunas are best for people new to saunas or sensitive to high heat
• Urban dwellers or renters with limited space
• Home setups that need convenience and low power use
• Wellness enthusiasts looking for frequent, longer sessions

3. Steam Saunas (Wet Heat)

How They Work: A steam generator boils water to fill the room with hot, humid vapor. The air stays moist while temperatures stay moderate.

Main Features:

• 100% humidity with moderate heat
• Steamy, fog-like environment
• Often built into bathrooms or spa settings
• Helps hydrate the respiratory tract and skin
• Typically tiled or waterproofed interior

Key Considerations:

• Not ideal for long sessions (can feel suffocating)
• Needs mold prevention and air circulation
• May irritate those with heat sensitivity or asthma
• Takes up more space than infrared units
• Best used with proper ventilation and drainage

Ideal Temperature: 110–120°F

Best For:

• Users who want softer heat and high humidity
• Spa-goers or shared relaxation spaces
• Skincare routines and hydration seekers
• Those who find dry heat uncomfortable

4. Smoke Saunas (Savusauna)

How They Work: A fire heats stones inside a chimneyless room. Smoke fills the space, then is vented before entry, which leaves behind radiant heat and a smoky scent.

Main Features:

• Wood-fired heat with no chimney
• Intense, dry air lingers after the smoke clears
• Long heat retention with minimal fluctuation
• Thick wooden interiors absorb and radiate warmth
• Deep cultural roots in Finland and Estonia

Key Considerations:

• Requires extensive setup and outdoor placement
• Takes hours to heat properly
• Smoke residue adds a strong scent (not ideal for everyone)
• Not regulated or available in all areas
• Viewed as a ritual, not a quick wellness tool

Ideal Temperature: 160–190°F

Best For:

• Sauna traditionalists who enjoy ritual and ambiance
• Off-grid or outdoor wellness setups
• Users who prefer high heat without electronics
• Fans of wood-fired environments
• Occasional deep sweat experiences over daily use

What Type Of Sauna Is Best For Health: Find Out Which One Supports Your Wellness Goals

Review these 10 health targets to find out which sauna type is the most suitable for your specific health goals.

1. Best Sauna Type For Overall Health

Our Top Pick: Traditional Finnish Sauna

Why We Made This Choice: Traditional Finnish saunas have been extensively studied, particularly in Finland, for their comprehensive health benefits. Regular use is associated with improved cardiovascular health, reduced risk of sudden cardiac death, and enhanced longevity.

When To Use: Late afternoon or early evening

How Long To Use: 10–15 minutes per session

Session Frequency: Aim for 3–7 sessions per week.

Compatible Enhancements:

• Alternate with cold showers or plunges to stimulate circulation.
• Incorporate gentle stretching or breathing exercises during sessions.
• Use natural essential oils like eucalyptus for added relaxation.

2. Best Sauna Type For Cardiovascular Health & Longevity

Our Top Pick: Traditional Finnish Sauna

Why We Made This Choice: Studies indicate that frequent use of traditional saunas can lower blood pressure and reduce the risk of heart-related diseases. The high heat promotes vasodilation, which improves circulation and heart function.

When To Use: 3–4 times per week, in the evening

How Long To Use: 15 minutes per session

Session Frequency: Engage in 4–7 sessions per week to significantly reduce cardiovascular risks.

Compatible Enhancements:

• Combine with moderate aerobic exercises for synergistic effects.
• Practice mindfulness or meditation during sessions to lower stress.
• Ensure proper hydration before and after each session.

3. Best Sauna Type For Detoxification & Inflammation

Our Top Pick: Infrared Sauna

Why We Made This Choice: Infrared saunas penetrate deeper into the body's tissues, promoting a more profuse sweat at lower temperatures. This deep sweating may help eliminate toxins and reduce inflammation.

When To Use: Morning or early afternoon

How Long To Use: 20–30 minutes per session

Session Frequency: Start with 3–4 sessions per week, gradually increasing to daily sessions as tolerated.

Compatible Enhancements:

• Pair with Glutathione IV therapy to enhance detoxification.
• Use infrared sauna blankets for targeted detox sessions.
• Maintain a diet rich in antioxidants to support the detox process.

4. Best Sauna Type For Muscle Recovery & Pain Relief

Our Top Pick: Infrared Sauna

Why We Made This Choice: The deep tissue penetration of infrared heat can alleviate muscle soreness and joint pain, which makes it beneficial for athletes and individuals with chronic pain conditions.

When To Use: Post-exercise or in the evening

How Long To Use: 20–30 minutes per session

Session Frequency: Utilize 4–5 times per week, especially after workouts, to aid in muscle recovery.

Compatible Enhancements:

• Incorporate foam rolling or massage therapy post-session.
• Apply topical magnesium oil to sore areas before you enter the sauna.
• Engage in light stretching during or after sessions to improve flexibility.

5. Best Sauna Type For Sleep & Stress Relief

Our Top Pick: Infrared Sauna

Why We Made This Choice: Infrared saunas offer a gentle, soothing heat that can relax the nervous system, reduce cortisol levels, and promote better sleep quality.

When To Use: 1–2 hours before bedtime

How Long To Use: 20–30 minutes per session

Session Frequency: Engage in 3–4 sessions per week, preferably in the evening, to promote relaxation and better sleep.

Compatible Enhancements:

• Use calming essential oils like lavender during sessions.
• Practice deep breathing or meditation inside the sauna.
• Follow up with a warm bath or herbal tea to enhance relaxation.

6. Best Sauna Type For Skin, Immunity & Respiratory Health

Our Top Pick: Steam Sauna

Why We Made This Choice: The high humidity in steam saunas can hydrate the skin, open pores, and support respiratory health as it clears nasal passages and sinuses.

When To Use: Morning or midday

How Long To Use: 10–15 minutes per session

Session Frequency: Limit to 2–3 sessions per week to prevent skin irritation and maintain hydration.

Compatible Enhancements:

• Add essential oils like peppermint or eucalyptus to the steam to support respiratory health.
• Use a gentle exfoliant post-session to remove dead skin cells.
• Incorporate breathing exercises during sessions to enhance lung capacity.

7. Best Sauna Type For Weight Loss & Metabolism

Our Top Pick: Infrared Sauna

Why We Made This Choice: Infrared saunas can increase heart rate and metabolic rate, potentially aiding in calorie burning and weight management when combined with a healthy lifestyle.

When To Use: Morning or post-workout

How Long To Use: 30–45 minutes per session

Session Frequency: Aim for 3–5 sessions per week, each lasting 30–45 minutes, to support metabolic activity.

Compatible Enhancements:

• Combine with a balanced diet and regular exercise for optimal results.

• Stay well-hydrated to support metabolic processes.

• Consider using sauna suits or blankets to increase sweating.

8. Best Sauna Type For Mental Health & Mood

Our Top Pick: Infrared Sauna

Why We Made This Choice: Regular sessions in an infrared sauna can promote relaxation, reduce anxiety, and enhance mood through the release of endorphins.

When To Use: Evening

How Long To Use: 20–30 minutes per session

Session Frequency: Engage in 3–4 sessions per week to help alleviate symptoms of depression and anxiety.

Compatible Enhancements:

• Incorporate aromatherapy with uplifting scents like citrus or rosemary.
• Practice mindfulness or guided meditation during sessions.
• Use chromotherapy lighting to enhance mood.

9. Best Sauna Type For Skin Health & Anti-Aging

Our Top Pick: Steam Sauna

Why We Made This Choice: The moist heat of steam saunas can improve skin elasticity, promote collagen production, and cleanse the skin, which contributes to a youthful appearance.

When To Use: Morning

How Long To Use: 10–15 minutes per session

Session Frequency: Limit to 2–3 sessions per week to maintain skin hydration and prevent irritation.

Compatible Enhancements:

• Apply a hydrating serum or mask post-session to lock in moisture.
• Use gentle exfoliation techniques to remove dead skin cells.
• Incorporate antioxidants in your skincare routine to combat aging.

10. Best Sauna Type For Respiratory Health

Our Top Pick: Steam Sauna

Why We Made This Choice: Steam inhalation can alleviate respiratory issues as it loosens mucus and reduces inflammation in the airways. It benefits those with conditions like asthma or bronchitis.

When To Use: Morning or as needed

How Long To Use: 10–15 minutes per session

Session Frequency: Engage in 2–3 sessions per week to support respiratory function and alleviate congestion.

Compatible Enhancements:

• Add essential oils like eucalyptus or menthol to the steam for decongestion.
• Practice deep breathing exercises during sessions to enhance lung capacity.
• Ensure proper ventilation to maintain air quality within the sauna.

4 Real-Life Scenarios: Match The Sauna Type To Your Lifestyle

Use this table to quickly find the right sauna based on your goals, lifestyle, and constraints.

Sauna Risks By Each Type & How To Mitigate Them

Use this table to check if any type might pose risks based on your health status.

Conclusion

Not every sauna is built for every goal or every body. So if you’ve been wondering what type of sauna is best for health, the answer really comes down to your “why”. Detox isn’t the same as deep sleep. A cardiovascular boost won’t come from the same routine as better skin. But once you match your needs to the right heat, the benefits add up fast.

That’s where Nordvik comes in. We build wellness-first saunas that do more than just sweat you out—they ground you, restore you, and fit into your life with purpose. Whether it’s the sleek simplicity of a cube sauna or the inviting warmth of a barrel design, each one is made to feel like your own personal retreat.

Feel the difference—shop Nordvik today.

FAQs

What sauna type supports year-round use without overheating in summer?

Infrared saunas stay cooler overall, which makes them easier to use even in warmer weather. You still sweat deeply, but without the stifling air temperature.

Which sauna works best if you have limited time per session?

Infrared heats up fast and works efficiently in short bursts. Most users start sweating within 5–10 minutes.

Is there a sauna type that works well in small apartments or rental homes?

Infrared blankets or compact infrared cabins take up minimal space and don’t require plumbing or renovation.

What if I want both dry heat and steam in the same sauna?

Some electric Finnish models let you pour water over hot stones to add light steam. It’s the closest you’ll get to both without switching sauna types.