Infrared vs Nordic Sauna: What's the Difference and Why We Chose Traditional Heat

By Sean Fowler

One of the questions we get asked most often at Float Spa Raleigh North is:

"Why did you choose Nordic saunas instead of infrared saunas?"

It's a fair question.

Infrared saunas have become incredibly popular over the last decade. They're often marketed as a gentler, more accessible alternative to traditional saunas, with claims about deeper heat penetration, detoxification, recovery, and overall wellness.

The truth is, I don't think this is a case of one being good and the other being bad.

I've used both. I think both have value. In fact, for some people, an infrared sauna may be the perfect place to start.

But when it came time to design the experience we wanted to offer at Float Spa Raleigh North, we chose traditional Nordic saunas. Here's why.

First, What's the Difference?

The biggest difference is how the heat is delivered.

A traditional Nordic sauna heats the air around you, often reaching temperatures between 170 and 200 degrees. Water can be poured over heated stones to create steam and increase humidity.

Infrared saunas operate at lower temperatures, typically between 120 and 150 degrees, and use infrared panels to warm the body more directly.

Both can make you sweat. Both can help you relax. Both can be valuable wellness tools.

The difference, at least in my experience, is the intensity and overall experience.

My Personal Experience

For several years, most of my sauna experience was with infrared saunas.

I enjoyed them. They were comfortable, relaxing, and easy to fit into a routine.

But when I eventually returned to a traditional Nordic sauna, something immediately felt different.

The heat was more immersive. I began sweating more quickly. The experience demanded more presence and attention. It felt less like sitting in a warm room and more like participating in something active and intentional.

When combined with cold plunge therapy, the difference became even more noticeable.

The cold felt better after the intense heat.

The heat felt better after the intense cold.

The entire contrast experience felt more dynamic and more impactful.

Why Nordic Works So Well With Cold Plunges

The key word in contrast therapy is "contrast."

The goal isn't to make contrast therapy harder. The goal is to make it more effective.

When you move between a cold plunge and a sauna, you're intentionally exposing your body to opposite ends of the temperature spectrum. That dramatic shift is what creates many of the physical and mental benefits people associate with contrast therapy.

For me, a traditional sauna simply creates a stronger contrast.

Leaving a Nordic sauna after twenty minutes at a high temperature leaves me feeling like I've completed a challenging workout. I'm sweating heavily. My heart rate has increased. My body is fully engaged.

Stepping into cold water afterward feels incredible.

Likewise, returning to the heat after the cold plunge feels restorative in a way that's difficult to describe until you've experienced it.

That's not to say infrared doesn't work. It absolutely can.

But for contrast therapy specifically, I find that traditional heat creates a richer and more powerful experience.

The Case for Infrared Saunas

I also think it's important to acknowledge that infrared saunas have some real advantages.

They're generally more approachable for beginners. The lower temperatures feel less intimidating. Some people find them more comfortable, especially those who are sensitive to heat or have certain health concerns.

For older adults or people who aren't interested in an intense sauna experience, infrared can be a wonderful option.

In many ways, infrared saunas have helped introduce an entirely new group of people to heat therapy, and that's a positive thing.

If someone told me they love their infrared sauna, my response wouldn't be to convince them otherwise.

The best wellness practice is often the one you'll actually do consistently.

Why We Ultimately Chose Nordic

Part of the decision came down to science.

Much of the research linking sauna use to cardiovascular health, longevity, and other health benefits has been conducted using traditional Finnish-style saunas. The body of evidence is simply larger because these practices have existed for much longer.

But if I'm being completely honest, science wasn't the only factor.

There was also something about the experience itself.

I find myself drawn to practices that have stood the test of time.

Traditional sauna culture has existed for centuries. Long before researchers measured heart rates, blood pressure, and heat shock proteins, people continued returning to saunas because they felt better when they used them.

Sometimes the best things are simple.

Sometimes they survive for generations because they work.

What I've Learned Over the Years

One thing I've changed my mind about is the idea that more intensity always equals more benefit.

When I was younger, I often approached wellness the same way I approached workouts: push harder, stay longer, endure more.

I don't think that way anymore.

At the end of the day, nobody cares how long you sat in a sauna. The benefits come from consistency, not intensity.

A thoughtful ten-minute session can be more valuable than an aggressive session that leaves you exhausted for the next two days.

The goal is not to prove something.

The goal is to take care of yourself.

Whether that's five minutes or twenty-five minutes, whether that's a sauna session once a week or several times per week, consistency matters more than extremes.

So Which Sauna Is Better?

The answer is probably the one you enjoy enough to use regularly.

If you love infrared saunas, that's great.

If you're curious about traditional Nordic saunas, I think they're worth experiencing for yourself before deciding.

For us, the decision came down to the quality of the experience.

After using both, I consistently felt more energized, more refreshed, and more alive after a Nordic sauna session. The combination of intense heat, steam, and contrast with cold water created an experience that felt more powerful, more authentic, and ultimately more effective.

Without looking at a single study, measuring a single heart rate, or tracking a single metric, the simplest explanation is this:

A traditional Nordic sauna simply feels better to me.

And when we set out to build the best contrast therapy experience we could at Float Spa Raleigh North, that mattered.