What Is an Infrared Sauna? How It Works, Health Benefits and How It Compares

Sauna Dekor Spa Solutions engineering team, Istanbul · project and press enquiries: Alican Aykaç, Managing Partner

Last updated: 6 November 2026

An infrared sauna is a timber cabin heated by infrared emitter panels that warm the body directly instead of heating the air first. Cabin air in an infrared sauna sits at 45–60 °C, against 80–100 °C in a traditional Finnish sauna, so sessions are usually longer and feel less intense.

A question our team hears increasingly often from wellness centre operators in Dubai is why clients now ask for infrared saunas rather than traditional ones. It usually comes from a facility with well-built Finnish saunas running at 85 °C that is nonetheless losing evening bookings. The answer is rarely to replace the Finnish rooms. Adding a four-person infrared sauna cabin alongside them covers the tolerance range the Finnish cabins cannot: guests who will not sit at 85 °C but will sit at 50 °C for twice as long.

The infrared sauna is not replacing the traditional sauna. But it is attracting a different audience, people who find 85 °C too intense, who want a longer and more comfortable session, or who are drawn by the growing body of research on infrared-specific health benefits. If you have searched “what is an infrared sauna” looking for a clear, honest explanation, this guide covers everything: how infrared heating works, what the evidence says about its benefits, how it compares to a Finnish sauna and a steam room, and why the format has become particularly popular in hot climates like Dubai and the UAE.

Sauna Dekor has been manufacturing custom saunas, including infrared sauna cabins, since 1987. Request a free consultation if you are considering one for your home, hotel, or wellness centre.

An infrared sauna heats the body directly using infrared light panels rather than heating the surrounding air. The panels emit far-infrared radiation (FIR) at wavelengths between 5.6 and 15 micrometres, which penetrates the skin to a depth of approximately 3-4 cm and raises core body temperature from the inside out. The cabin air stays at 45-60 °C (113-140 °F), roughly half the temperature of a Finnish sauna, but the bather sweats as much or more because the heat is absorbed directly by body tissue rather than conducted through hot air.

This distinction matters. In a Finnish sauna, the heater warms the air to 80-100 °C; the air then warms the body. In an infrared sauna, the panels warm the body; the air is a bystander. The result is a gentler ambient environment that many people find more comfortable for longer sessions.

What types of infrared sauna are there?

Infrared saunas are classified by the wavelength of their emitters:

• Far-infrared (FIR) — wavelengths of 5.6-15 micrometres. The most common type. Carbon or ceramic panels emit FIR that penetrates deep into tissue. This is what most people mean when they say “infrared sauna.”
• Near-infrared (NIR) — wavelengths of 0.7-1.4 micrometres. Penetrates less deeply but is associated with skin rejuvenation and wound healing research. NIR saunas use incandescent or LED emitters.
• Full-spectrum — combines near, mid, and far-infrared in a single cabin. The marketing claim is that different wavelengths target different tissue depths. The clinical evidence for this approach is still limited.

For most residential and commercial installations, our team recommends far-infrared panels. They have the strongest evidence base, the most comfortable operating temperature, and the lowest energy draw.

What does an infrared sauna session feel like?

Warm rather than hot. You sit in a timber cabin at 45-60 °C, which feels like a warm room rather than an oven. After 10-15 minutes, sweating begins, not from the air temperature, but from the infrared energy warming your core. The sweat is often described as “deeper” or “grittier” than in a traditional sauna, though the scientific basis for this claim is debated. Sessions last 20-40 minutes, considerably longer than the 10-20 minute rounds typical of Finnish sauna bathing.

Most first-time users are surprised by how relaxing the experience is. There is no blast of dry heat on the face, no struggle to breathe hot air, and no need to rush out after 15 minutes. For people who have tried a Finnish sauna and found it overwhelming, an infrared cabin is often the gateway that brings them back to thermal wellness.

Studies of infrared saunas look at blood vessels, muscle soreness, skin and stress; the evidence base is smaller than for Finnish saunas. The mechanisms overlap with traditional sauna bathing, both raise core temperature, increase heart rate, and induce sweating, but infrared’s lower operating temperature and longer session times produce some distinct outcomes.

A comprehensive review in Mayo Clinic Proceedings found that regular thermal bathing improves endothelial function, reduces arterial stiffness, and lowers blood pressure, with benefits increasing with frequency (Laukkanen et al., 2018). While the landmark Finnish studies used traditional saunas, the underlying mechanism, passive heat therapy causing vasodilation and a cardiovascular training effect, applies equally to infrared exposure at therapeutic temperatures.

Does an infrared sauna help with pain and inflammation?

Yes, and this is one of the areas where infrared saunas have their own dedicated evidence base. A study published in Clinical Rheumatology found that infrared sauna therapy significantly reduced pain and stiffness in patients with rheumatoid arthritis and ankylosing spondylitis after a four-week course of treatment (Oosterveld et al., 2009). The deep tissue warming provided by far-infrared radiation increases local blood flow, which accelerates the clearance of inflammatory mediators and promotes tissue repair.

For chronic pain conditions, muscle soreness after exercise, and joint stiffness, many of our clients report that the infrared sauna’s lower temperature actually allows them to stay in longer and achieve better relief than a 10-minute Finnish sauna round would.

Can an infrared sauna improve cardiovascular health?

Yes. A clinical study of patients with chronic heart failure found that two weeks of daily far-infrared sauna therapy improved vascular endothelial function, reduced cardiac size markers, and improved exercise tolerance (Beever, 2009). The mechanism is similar to moderate exercise: the heart rate increases to 100-150 bpm during a session as the body works to cool itself, providing a cardiovascular training effect without physical exertion.

Harvard Health has reviewed the broader thermal bathing evidence and concluded that regular heat exposure is associated with measurable cardiovascular protection (Harvard Health, 2020).

Is an infrared sauna good for skin?

The heat from infrared panels increases blood flow to the skin, delivers more oxygen and nutrients to the dermal layers, and promotes collagen production. Regular users commonly report improved skin tone, reduced appearance of fine lines, and a clearer complexion. Near-infrared wavelengths in particular have been studied for their effects on wound healing and skin rejuvenation, though most home and commercial infrared saunas use far-infrared emitters.

Does an infrared sauna help with stress and sleep?

Yes. The 20-40 minute session format, combined with the gentle warmth, activates the parasympathetic nervous system and promotes a deep relaxation response. Many users report measurably better sleep quality on evenings after an infrared sauna session. The effect is partly thermal (core temperature rises during the session and then falls sharply afterward, mimicking the natural pre-sleep cooling pattern) and partly neurological (heat exposure triggers the release of endorphins and reduces cortisol).

Considering an infrared sauna for your home or facility? Our team designs and installs custom infrared sauna cabins for private residences and commercial wellness centres worldwide. Get a custom quote.

An infrared sauna, a Finnish sauna, and a steam room all use heat for wellness purposes, but the heating method, temperature, humidity, and session experience are fundamentally different. Understanding these differences helps you choose the right option for your space, your clients, or your own health goals.

For the two-way question specifically — what each heat actually does to the body, what the 2025 core-temperature measurements showed, and how the running costs compare — see infrared vs traditional sauna.

The most important practical difference for commercial operators is energy consumption. An infrared cabin drawing 1.8 kW for 40 minutes uses 1.2 kWh per session. A Finnish sauna drawing 6 kW for one hour uses 6 kWh per session, five times more. In markets with high electricity costs, this difference is significant.

For residential buyers, the choice often comes down to preference and space. If you crave intense dry heat and the ritual of water on stones, a Finnish sauna is irreplaceable. If you want a gentler, longer session with lower running costs and simpler installation (many infrared cabins run on a standard household socket), an infrared sauna cabin is the better fit. And if you want the flexibility to offer both experiences, a bio sauna with switchable modes can bridge the gap.

For a full comparison of steam rooms, see our guide to steam room benefits.

Dubai and the wider UAE have become one of the fastest-growing markets for infrared sauna installations, both in luxury homes and in commercial wellness centres. The reasons are practical as much as cultural, and they illustrate why the infrared format suits hot climates better than traditional alternatives.

Climate compatibility

In a city where outdoor temperatures regularly exceed 45 °C from June to September, the idea of sitting in an 85 °C Finnish sauna has limited appeal. An infrared sauna at 50 °C feels warm and therapeutic without the aggressive heat that many UAE residents, accustomed to air-conditioned interiors at 22 °C, find uncomfortable. The transition from a 22 °C living room to a 50 °C infrared cabin is far gentler than the jump to an 85 °C Finnish sauna.

Energy efficiency in a high-cost market

Electricity costs in Dubai are among the highest in the Gulf region. An infrared sauna drawing 1.8 kW is significantly cheaper to operate than a 6-9 kW Finnish heater, and it does not require the dedicated high-amperage electrical circuit that a Finnish sauna demands. For villa owners installing a sauna in an existing property, the infrared option often avoids an expensive electrical upgrade.

Residential wellness culture

The UAE has one of the world’s highest concentrations of high-net-worth individuals, and residential wellness rooms are now a standard feature in new luxury villas and apartments. On small residential developments in communities such as Palm Jumeirah, wellness amenities are increasingly specified unit by unit rather than as a single house standard: infrared cabins in most units, Finnish saunas where the buyer asks for one, and the occasional combination bio sauna. Infrared is the option end-buyers request most often, and the reason they give is almost always the same — they do not want something too hot.

Our Dubai office regularly designs and installs infrared sauna cabins for residential and hotel clients across the UAE. Contact our Dubai team for a consultation.

Before investing in an infrared sauna for your home or commercial facility, consider these key factors.

Space and installation

A two-person infrared cabin requires approximately 1.2 m x 1.2 m of floor space and 2.0 m of ceiling height. Most cabins are freestanding and can be placed in a bedroom, spare room, garage, or bathroom without structural modification. Ventilation is less demanding than for a Finnish sauna because there is no steam and the air temperature is moderate, but adequate fresh air supply is still important for comfort.

Electrical supply

Most residential infrared saunas draw 1.5-3 kW and can run on a standard household socket (13 A in the UK, 15 A in the US, or the equivalent in other markets). This is a significant advantage over Finnish saunas, which typically require a dedicated 30-40 A circuit. For commercial installations with multiple cabins, a dedicated circuit may still be appropriate.

Timber selection

Infrared saunas use the same sauna-grade timbers as Finnish saunas; we build both in ayous and pine, with aspen and alder on request. The operating temperatures are lower, so the timber is under less thermal stress, but low-resin species are still essential to avoid sap leakage and ensure long-term durability. Our custom sauna range uses kiln-dried, sauna-grade timber.

Panel quality and coverage

Not all infrared panels are equal. Carbon fibre panels provide even, wide-area coverage and heat up quickly. Ceramic rod emitters produce more intense, focused heat but cover a smaller area. Full-wall carbon panels are the current industry standard for premium cabins because they deliver uniform heat distribution across the back, sides, and calves simultaneously.

This is the question that decides whether a room is feasible before anything else is discussed. Infrared cabins are far less demanding than a traditional sauna, which is most of their appeal in apartments and villas where a 9 kW heater and its ventilation were never going to be possible.

Minimum ceiling height is 210 cm. Electrically, a cabin needs a 220–240 V single-phase supply on its own dedicated circuit, with RCD or RCBO protection and a qualified electrician to terminate it. A small clearance behind the panels is preferred but not mandatory with properly insulated cabinetry.

The practical consequence: a two-person infrared cabin will run off a normal domestic circuit, where a traditional sauna of the same capacity usually needs a new sub-circuit and, in an apartment, building approval to install it.

An infrared cabin operates at 45–60 °C rather than the 80–100 °C of a Finnish sauna, and it heats the body rather than the whole air volume. Across the installations we monitor, that works out at roughly 40 to 60 per cent less electricity than a traditional sauna or a steam room of equivalent capacity.

There is a second, less obvious saving in the Gulf. A room held at 90 °C leaks heat into a building that is being air-conditioned around the clock, so you pay twice — once to heat the cabin and again to remove that heat from the space around it. At 50 °C that penalty largely disappears. It is a significant part of why infrared has taken hold in UAE and Qatar projects specifically.

Purchase and installation costs are a separate question, covered in detail in our infrared sauna cost guide.

Homes and villas

The largest category by volume. Infrared suits residential use because it needs no plumbing, no dedicated ventilation plant and no three-phase supply — a spare bedroom corner, a large bathroom or a shaded terrace will usually take a two-person cabin. Sessions are also gentler, which matters when the cabin has to suit everyone in a household rather than one enthusiast.

Hotels and resorts

Two things drive hotel specification. The first is guest expectation: recovery-literate travellers now look for infrared, red light and cold exposure on a spa menu, not only a sauna and a steam room. The second is operating cost — a floor of infrared cabins is materially cheaper to run than the equivalent traditional provision, and in a warm climate it fights the building’s cooling far less.

Infrared also fits where traditional heat cannot. Cabins can be placed on guest floors, in gym annexes or inside suites, because the installation is electrical rather than mechanical.

Gyms and recovery studios

Recovery has become the differentiator in a crowded fitness market, and infrared is the cheapest credible way into it. A gym can add a cabin without a plant room, sell it as a membership tier or a per-session add-on, and run it all day at a fraction of the cost of a traditional sauna. Paired with a cold plunge, it becomes a contrast circuit — which is what members are actually looking for.

Spas and wellness centres

In a full thermal suite, infrared is rarely the anchor — it sits alongside a traditional sauna and steam room as the gentler station, the one guests use who cannot tolerate high heat. In a longevity centre it plays a different role again, as a protocol station repeated on a weekly schedule rather than an occasional treatment.

Not every infrared installation is a cabin. Infrared therapy panels — wall or ceiling mounted emitters used without an enclosure — are specified where there is no room for a cabin, or where the client wants infrared exposure inside an existing space such as a treatment room, gym or relaxation area.

The trade-off is straightforward. A cabin holds a controlled environment, so the session is warmer, longer and more consistent. Panels are cheaper, need almost no space and install in an afternoon, but the exposure is directional and the surrounding air stays at room temperature. For a spa selling a bookable session, a cabin. For adding infrared to a room that already has another purpose, panels.

Most of what is sold as an infrared sauna is assembled from bought-in parts: a flat-pack cabinet, a set of imported emitters, a generic controller. That is a legitimate product at a price, but it is worth knowing which one you are buying. Four questions separate the categories.

1. Who makes the cabinet? Timber selection and joinery decide whether a cabin still closes properly in five years. In the Gulf, kiln-dried timber matters more than in a temperate climate because of the humidity swing between an air-conditioned interior and outside.
2. What emitters, and what coverage? Full-spectrum, far infrared and carbon panel are different products with different session characteristics. Coverage — how much of the seated body the panels actually reach — matters more than the headline wattage.
3. Is it engineered for the room, or dropped into it? A cabin sized from a catalogue rarely fits a real space well. Custom manufacture means the cabin follows the room, the door swings the right way and the bench faces the view.
4. Who is accountable after handover? Emitters, controllers and timber all age. A supplier who manufactured the cabin can service it; one who assembled it from imports usually cannot.

For UAE projects specifically, our infrared sauna buying guide for Dubai covers DEWA approval, timber choice and apartment constraints in more depth, and our maintenance guide covers what ownership actually involves.

For homes and hotels in the UAE, see our page on saunas in Dubai.