We’ve seen a steady shift towards all-things-wellness with our projects over the past 4-5 years. Saunas, cold plunges, yoga studios, home gyms, and other spaces designed to support the healthy lifestyles of our clients.
A sauna is an age-old means of rejuvenation, rest, and even socialization, especially in Scandinavian cultures. It’s high time it becomes a staple in American culture as well. But does it need to be a traditional sauna? Do infrared saunas offer more benefits? Both offer distinct experiences, design requirements, and benefits, making the decision less about “better or worse” and more about lifestyle and preference.
The Heat Experience
Traditional saunas rely on heated rocks and steam, with temperatures typically reaching 160–200°F. The heat warms the air first, which then warms your body, creating the familiar deep, enveloping warmth associated with Nordic sauna rituals.
Infrared saunas, by contrast, use light waves to heat the body directly, often at lower air temperatures ranging from 110–140°F. The effect is more gradual and targeted, allowing longer sessions with less of the intense, stifling heat.
Health & Wellness Benefits
Both sauna types support circulation, relaxation, and detoxification through sweat, but the mechanisms differ.
Traditional saunas have the stronger research backing for cardiovascular health. A review published in Mayo Clinic Proceedings found that regular sauna bathing is associated with reduced arterial stiffness, lower blood pressure, and beneficial changes in circulating lipid profiles. The hot/cold contrast ritual is where much of that benefit is believed to originate.
Infrared saunas are better suited for muscle recovery and pain relief. A peer-reviewed study in Biology of Sport found that a post-exercise infrared sauna session improved recovery of neuromuscular performance and reduced muscle soreness after resistance training. It is also a more accessible option for those who find high heat difficult to tolerate.
As always, individuals with cardiovascular conditions should consult their physician before regular sauna use.
Design Considerations
From a design perspective, traditional saunas often require more space, insulation, and ventilation. They are best suited for homeowners who want the ritualistic element of steam, ladling water over hot stones, and even pairing the sauna with a cold plunge.
Infrared saunas are typically easier to integrate into smaller spaces. They often come as prefabricated units that can be installed with minimal remodeling and lower energy demands. For urban dwellers or those building wellness features into secondary spaces, like a basement gym or guest suite, infrared can be a practical solution.
Can I add a sauna to my basement?
Yes, most basements can accommodate a sauna with the right prep work. Requirements include adequate ventilation, a dedicated electrical circuit, and moisture-resistant materials. An infrared unit is often the easier fit for finished basements since it requires less structural modification than a traditional build.
How long does it take to install a sauna in a new custom home?
A prefabricated infrared sauna can typically be installed in 1-2 days once the space is ready. A custom traditional sauna is built as part of the broader construction schedule and generally takes 1-2 weeks for the sauna itself, not including rough-in work. Planning the sauna early in the design process makes integration much smoother.
Which sauna type requires less maintenance?
Infrared saunas require less ongoing maintenance. There are no rocks to replace, no water management, and the lower humidity means less wear on wood surfaces over time. Traditional saunas need periodic inspection of the heater, stones, and wood, and benefit from routine cleaning to manage moisture buildup.
Which One is Right for You?
Choosing between the two comes down to how you envision using your sauna. If you’re seeking a time-honored, immersive experience with higher heat and steam, traditional is the clear choice. If you want a gentler, efficient option that complements modern routines and can be integrated into tighter floor plans, infrared might be the better fit.
| Traditional Sauna | Infrared Sauna | |
|---|---|---|
| Heat Source | Heated rocks + steam | Infrared light waves |
| Typical Temp | 160–200°F | 110–140°F |
| Humidity | High (with löyly) | Low/dry |
| Session Length | 10–20 min | 20–45 min |
| Space Required | 6×8 ft minimum recommended | 4×4 ft possible |
| Installation | Custom build required | Prefab units available |
| Electrical | 240V, higher draw | 120V or 240V depending on model |
| Best For | Nordic ritual, cardio, cold plunge pairing | Recovery, joint relief, small spaces |
| Avg. Cost to Install | $8,000–$25,000+ custom | $3,000–$10,000 prefab |
Custom Home Design in Main Line, Pennsylvania
Your ideal home supports the healthiest version of you. Designing a home sauna
is about what you are looking to get out of it, whether that’s a discreet space or something more akin to the Nordic saunas of old.
At DesignHOME Studios we distill the complexities of creating incredible homes, on-budget and on-schedule for each of our valued clients. We love coming to understand the lifestyles & preferences of our clients, and translating that into a magazine-level home.
Schedule a private consultation today to bring your vision to life.