A traditional Finnish sauna is usually run at around 80 to 100°C, measured at head height. An infrared sauna runs much cooler, typically somewhere between about 40 and 65°C, because its panels warm your body directly rather than relying on very hot air. The right temperature for you is the one you can sit in comfortably, and beginners should start at the lower end of either range.
This guide explains typical temperatures for both types, why the numbers are not directly comparable, and how to find a setting that works for you. For more on choosing and using a sauna at home, visit our home sauna guide.
Traditional sauna temperatures
A 2018 review of sauna research in Mayo Clinic Proceedings gives the recommended temperature for a Finnish sauna bath as 80 to 100°C at the level of the bather's head, with relative humidity usually between 10 and 20%. Heat rises, so the upper benches are noticeably hotter than the lower ones, and the air near the floor is considerably cooler than at head height.
That vertical spread is useful. In a traditional sauna you can control how hot you feel simply by choosing where you sit: lower benches for a gentler session, higher benches for more intensity. Adding water to the stones raises the humidity for a short time, which makes the same air temperature feel hotter.
Infrared sauna temperatures
Infrared cabins are usually set much lower, commonly in the region of 40 to 65°C. Our own far-infrared saunas have an adjustable range of 18 to 65°C. That may sound mild next to a Finnish sauna, but infrared panels warm your skin and the surfaces around you directly, so you feel warmer than the air temperature suggests. A 55°C infrared session can feel surprisingly hot.
Because infrared heat is radiant, how close you sit to the panels and which way you face also affects how warm you feel. Moving slightly back from a panel, or turning, is an easy way to fine-tune comfort mid-session. For a fuller comparison of the two heating methods, read infrared vs traditional sauna.
Why you cannot compare the numbers directly
The thermometer in a sauna measures air temperature. In a traditional sauna, hot air is the main way heat reaches you, so the reading is a fair guide to intensity. In an infrared cabin, much of the warmth arrives as radiation, so the air reading understates how hot you will feel. Humidity matters too: humid air at a given temperature feels hotter than dry air, which is why a ladle of water on the stones changes the feel of a traditional sauna so quickly.
In practice, treat each type on its own terms. Do not try to push an infrared cabin to traditional sauna temperatures, and do not assume a traditional sauna at 60°C will feel like an infrared one at 60°C.
Suggested starting points
| Experience | Infrared sauna | Traditional sauna |
|---|---|---|
| First few sessions | Lower setting, around 40 to 50°C | Lower bench, around 70 to 80°C |
| Comfortable regular user | Around 50 to 60°C | Around 80 to 90°C |
| Upper end | Up to the cabin's maximum, if comfortable | Up to around 100°C on the top bench |
These are practical starting points, not targets. There is no evidence that you need to reach a particular temperature, and hotter is not automatically better. The aim is a session that feels warm, relaxing and sustainable, not an endurance test.
Temperature and session length go together
Temperature and time are two sides of the same dose. A hotter sauna means a shorter comfortable session, and a cooler one lets you stay longer. The same Mayo Clinic Proceedings review notes that Finnish sauna sessions usually last 5 to 20 minutes, with cooling-off periods in between. If you are new to saunas, keep both the temperature and the time modest at first and build up gradually over a few weeks. Our guide to how long to stay in a sauna covers timings in more detail.
Setting the temperature on a home infrared sauna
- Preheat: switch the cabin on ahead of time so the air and benches are warm when you step in.
- Start low: begin your first sessions in the 40s and see how you feel before moving up.
- Use the timer: set a session time so you are not guessing. Our cabins have a 0 to 99 minute timer.
- Adjust in small steps: raise the temperature by a few degrees at a time over several sessions, not all at once.
- Listen to your body: if you feel dizzy, light-headed, nauseous or unwell, get out, cool down and drink water.
If you are choosing a cabin, our Sauna Mini is a one-person far-infrared sauna rated at 1600W, with the same 18 to 65°C range and a smart digital control panel for setting temperature and time.
A note on safety
Heat raises your heart rate and widens your blood vessels, which can lower blood pressure. Speak to your GP before using a sauna if you have a heart condition, high or low blood pressure, are pregnant, or have any other medical condition. Avoid alcohol before and during a session, stay hydrated, start cooler and shorter, and never push through feeling unwell. Read our sauna safety guide for more.
Frequently asked questions
What is a good temperature for an infrared sauna?
Many people are comfortable somewhere between about 50 and 60°C once they are used to it. Beginners should start lower, around 40 to 50°C, and build up gradually. Our cabins can be set anywhere from 18 to 65°C.
How hot is a traditional sauna?
A traditional Finnish sauna is typically run at around 80 to 100°C at head height, with low humidity that rises briefly when water is poured on the stones.
Is a hotter sauna better?
Not necessarily. There is no evidence that you need to reach a particular temperature. A comfortable, sustainable session is more sensible than pushing the heat, especially when you are starting out.
Why does my infrared sauna feel hotter than the display says?
The display shows air temperature, but infrared panels warm your skin directly. You absorb radiant heat on top of the warm air, so it can feel hotter than the number suggests, particularly when you sit close to a panel.