For centuries, cultures around the world have embraced the restorative power of heat. From the traditional Finnish sauna to today's advanced infrared technologies, sauna bathing has become more than a ritual—it's a science-backed wellness practice that supports recovery, relaxation and long-term health.

Today, regular sauna use is associated with benefits ranging from improved cardiovascular health and muscle recovery to stress reduction, better sleep and overall wellbeing. As research continues to grow, sauna bathing is increasingly recognised as an effective way to support a healthier lifestyle.

At The Curated Wellness Company, we believe wellness should be both luxurious and purposeful. Our premium sauna collection is carefully curated to help you create a professional wellness experience in the comfort of your own home.

Both traditional and infrared saunas offer scientifically supported wellness benefits, but they work in different ways. Choosing between them often comes down to your personal preferences, wellness goals and the type of heat experience you enjoy.

Traditional Saunas

Traditional saunas heat the air around you, creating temperatures that typically range from 70°C to 100°C. The heated air then warms your body, encouraging sweating and activating many of the body's natural heat-response mechanisms.

Benefits commonly associated with traditional saunas include:

• Deep sweating
• Cardiovascular conditioning
• Improved circulation
• Muscle relaxation
• Stress reduction
• Traditional Finnish sauna experience
• Steam options for increased humidity

Many of the long-term cardiovascular studies conducted in Finland have focused specifically on traditional dry saunas.

Infrared Saunas

Infrared saunas use specialised infrared light to warm the body directly rather than primarily heating the surrounding air. Because of this, they generally operate at lower ambient temperatures, typically between 40°C and 65°C, while still producing a deep, comfortable warmth.

Research suggests infrared saunas may support:

• Muscle recovery
• Joint comfort
• Relaxation
• Improved circulation
• Healthy inflammatory responses
• Comfortable sessions for those who prefer lower temperatures

Many people find infrared saunas easier to tolerate while still enjoying many of the same wellness benefits associated with heat therapy.

Which Sauna is Better?

Rather than asking which sauna is better, it's more accurate to ask which sauna is better suited to your individual needs.

Traditional saunas have the largest body of long-term cardiovascular research, while infrared saunas continue to gain scientific support across areas such as recovery, relaxation and musculoskeletal wellbeing.

Both forms of heat therapy activate beneficial physiological responses, making either an excellent addition to a holistic wellness routine.

When your body is exposed to heat, several positive physiological changes occur.

Your heart rate increases, blood vessels widen and circulation improves, delivering oxygen and nutrients throughout the body. Sweating helps regulate body temperature, while the cardiovascular system responds in a way that can resemble moderate physical activity.

Heat exposure also stimulates the release of heat shock proteins, naturally occurring proteins that help protect cells from stress and support repair processes.

Together, these responses may contribute to improved recovery, relaxation and long-term health.

One of the strongest areas of sauna research relates to heart health.

Large population studies from Finland have found that regular sauna bathing is associated with improved cardiovascular wellbeing and a lower risk of cardiovascular-related mortality.

Researchers believe these benefits may result from improvements in blood vessel function, circulation, blood pressure regulation and overall cardiovascular fitness.

While sauna use is not a replacement for medical treatment or exercise, regular sessions may be a valuable addition to a heart-healthy lifestyle.

Heat causes blood vessels to expand, increasing blood flow throughout the body.

Improved circulation helps transport oxygen and nutrients to muscles, joints and tissues while assisting with the removal of metabolic waste products.

Healthy circulation supports recovery, physical performance and overall wellbeing.

Saunas have become a popular recovery tool for athletes and active individuals.

Following exercise, heat exposure may help:

• Relax muscles
• Reduce feelings of stiffness
• Improve circulation
• Support recovery
• Reduce post-exercise discomfort

Many professional sports teams now incorporate heat therapy into their recovery routines.

One of the most immediate benefits of sauna use is the profound feeling of relaxation it provides.

As your body warms, muscles begin to relax while the nervous system shifts toward a more restorative state.

Many people report feeling calmer, less tense and mentally refreshed after a sauna session.

Regular sauna use may help improve sleep quality.

As your body cools following a sauna session, this natural temperature change may help prepare the body for sleep by supporting normal circadian rhythms.

Many sauna users report:

• Falling asleep faster
• Deeper sleep
• Feeling more rested
• Improved recovery overnight

Modern life places significant demands on both body and mind.

Sauna bathing provides an opportunity to disconnect, slow down and activate the body's relaxation response.

Research suggests regular heat therapy may help reduce stress while promoting overall psychological wellbeing.

Several studies have found that regular sauna bathing may contribute to healthier blood pressure levels in some individuals.

Heat causes blood vessels to dilate, allowing blood to flow more freely throughout the body.

If you have existing cardiovascular conditions, always consult your healthcare provider before beginning regular sauna use.

Researchers continue to investigate how regular heat exposure may influence healthy ageing.

Some proposed mechanisms include:

• Improved cardiovascular function
• Enhanced circulation
• Heat shock protein activation
• Reduced oxidative stress
• Improved metabolic health

While research is ongoing, consistent sauna use has been associated with healthier ageing outcomes in several long-term observational studies.

Growing research suggests sauna bathing may also benefit the brain.

Improved circulation, reduced inflammation and healthier cardiovascular function may all contribute to supporting cognitive health.

Large Finnish studies have found that individuals who used saunas more frequently had a lower observed risk of developing dementia and Alzheimer's disease compared with those who used saunas less often.

These findings are observational and do not prove that sauna use prevents dementia, but they have encouraged further research into the relationship between heat therapy and brain health.

Following physical activity, muscles experience microscopic stress as part of the natural adaptation process.

Heat therapy may support recovery by helping to:

• Increase blood flow
• Reduce muscle tightness
• Promote relaxation
• Support tissue recovery
• Improve mobility

Many athletes combine sauna sessions with stretching or cold therapy as part of a comprehensive recovery routine.

Warm, humid environments—particularly in traditional steam saunas—may help some people feel temporary relief from congestion and support comfortable breathing.

Research into respiratory health continues, although individual experiences vary.

One fascinating area of sauna research involves heat shock proteins.

These protective proteins are produced when the body experiences controlled heat stress.

Heat shock proteins help:

• Protect healthy cells
• Assist cellular repair
• Support protein maintenance
• Improve resilience to stress

Researchers believe they may play an important role in many of sauna's long-term health benefits.

Like exercise, the benefits of sauna therapy are often greatest when used consistently.

Many scientific studies investigating long-term health outcomes involve participants using saunas several times per week.

Creating a regular wellness routine allows you to experience the cumulative benefits of heat therapy over time.

The information on this page is informed by peer-reviewed research, including:

• Laukkanen, T., et al. (2015). Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events. JAMA Internal Medicine.
• Laukkanen, T., et al. (2017). Sauna Bathing Is Inversely Associated With Dementia and Alzheimer's Disease. Age and Ageing.
• Hussain, J., & Cohen, M. (2018). Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review. Evidence-Based Complementary and Alternative Medicine.
• Scoon, G. S., et al. (2007). Effect of post-exercise sauna bathing on endurance performance. Journal of Science and Medicine in Sport.