You’ve always found saunas to be relaxing. Maybe it was stepping into the steam room at the gym after a tough workout or taking advantage of a dry sauna at the spa. The warmth, the sweat — there’s just something therapeutic about the experience. It makes you feel good.
But saunas aren’t only about those feel-good vibes. Regular sauna therapy is linked to measurable health benefits: reduced inflammation, stronger immunity, improved circulation, and even better recovery. For many, the only way to enjoy these benefits consistently is to bring a sauna home.
And that’s when the big question arises: infrared sauna vs steam sauna. Both options deliver unique advantages, but the experience — and how it fits into your lifestyle — can be very different.
The steam sauna experience
Steam saunas, sometimes called traditional saunas (and not to be confused with steam rooms), have been part of wellness rituals for centuries. Step inside one and you’re immediately met with a wall of heat. Temperatures can climb close to 200 degrees, and when water is poured over the hot stones, the burst of humidity fills the room with dense, rolling steam.
For many, that intensity is part of the appeal. A steam sauna encourages heavy sweating, eases muscle tension, and carries a sense of ritual that feels grounding. The moist air can also be comforting if you’re dealing with sinus pressure or respiratory irritation. It’s an experience that feels both physical and meditative, which is why steam saunas have such a long tradition.
Still, steam saunas aren’t without challenges — especially in a home setting. The high heat can be overwhelming for anyone with cardiovascular concerns or heat sensitivity. Installation is more involved, often requiring plumbing, ventilation, and a dedicated 220v outlet. Traditional wood saunas are also most often built outdoors, which means you’ll need the right space and conditions. And because they consume more energy to maintain those high temperatures, they can be harder to justify as a daily routine.
The infrared sauna experience
Infrared saunas take a very different approach. Instead of heating the air, they use light waves to gently warm your body directly. The temperatures are lower (usually between 120 and 160 degrees), but the effect is surprisingly deep. Rather than feeling surrounded by heavy heat, you experience a steady, penetrating warmth that seeps into your muscles and joints.
For many people, this gentler environment makes infrared saunas more inviting. Athletes turn to them for recovery, since the infrared heat can reach soft tissue and support healing. Wellness enthusiasts appreciate how sessions can improve circulation, reduce inflammation, and encourage relaxation without the intensity of a steam sauna. And because the air is dry, it’s often easier to breathe comfortably, especially for those with asthma or sensitivities.
From a practical standpoint, infrared saunas are especially well-suited for home use. They come in a range of sizes, designed to fit seamlessly into a workout room, the corner of a bedroom, or even a finished basement. Most models only require a standard electrical outlet, making setup far easier than a traditional steam sauna. Because there’s no plumbing, water, or extra ventilation involved, maintenance is minimal.
And once you step inside, you don’t have to wait long — they heat up quickly, so you can enjoy a session whenever it fits into your day. Some saunas, like Sweaty GOAT, even let you pre-set a reservation time, so the sauna reaches your ideal temperature right when you’re ready to use it.
Comparing health benefits of steam and infrared saunas
There’s a lot to consider when comparing sauna types, but one thing is consistent: both steam and infrared saunas support your overall wellness. The difference comes in how they deliver those benefits. Steam saunas create an environment where the whole body feels enveloped, encouraging heavy sweating and a deep sense of relaxation.
Infrared saunas, on the other hand, work beneath the surface. The light waves target deeper layers of tissue, easing sore muscles and stiff joints while still promoting circulation and detoxification.
Both can contribute to reduced stress, better sleep, and improved well-being. Steam’s humidity may open airways and provide relief from congestion, while infrared’s dry heat is often easier to tolerate for people with asthma or sensitivities. Neither option is universally “better.” Instead, the choice comes down to which experience — and which benefits — best align with your wellness goals.
Practical factors for home
Health benefits are important, but they’re not the only part of the decision. Practical considerations often shape what works best at home.
A steam sauna requires more infrastructure: plumbing, ventilation, and a dedicated space that can withstand high humidity. Many traditional wood saunas are installed outdoors for this reason.
Infrared saunas, by contrast, are compact and versatile. They’re designed to fit into spaces like a basement, bedroom corner, or home gym—and because most models plug into a 110V/20-amp outlet, setup is simple. For example, Sweaty GOAT Saunas feature a tool-free assembly system, so you can get started without hassle.
Energy use is another distinction. Steam saunas consume more power to maintain high heat, while infrared saunas are typically more energy-efficient. Maintenance also differs: steam systems require frequent cleaning and monitoring of water, while infrared saunas need very little upkeep. For people who want to build sauna use into their daily wellness habits, those differences can be decisive.
FAQs about infrared vs steam saunas
Is an infrared sauna healthier than a steam sauna?
Both support wellness, but in different ways. Infrared penetrates muscle tissue and is gentler on the body, while steam promotes heavy sweating and deep relaxation. The “better” option depends on your health goals.
Which sauna is easier to install at home?
Infrared saunas are generally simpler, often plugging into a standard outlet with no plumbing or ventilation required. Steam saunas usually need more space and infrastructure, making them better suited for outdoor setups.
Can I use a sauna every day?
Yes. With proper hydration and moderation, daily sauna sessions are safe for most people. Many find that consistency — whether with infrared, steam, or a hybrid sauna — is what delivers the biggest wellness benefits.
Choosing the best sauna for you
So, infrared sauna vs steam sauna: which should you choose?
If you’re drawn to tradition and crave an intense, enveloping heat, a steam sauna will speak to you. If you want something that’s easier to manage and more practical for everyday life, infrared may be the better fit.
But if your ultimate goal is to prioritize health, reduce stress, and bring consistency to your wellness routine, a hybrid sauna is the smartest choice. Sweaty GOAT Saunas combine the benefits of both in a system designed to fit modern lifestyles.
With its hybrid infrared heating system, you don’t have to settle for one type of sauna or the other. Instead, you get a solution that’s as versatile as your lifestyle. Explore Sweaty GOAT Saunas and find the best at-home sauna for you.
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