Saunas have been around forever. But lately, infrared saunas are showing up everywhere — spas, wellness studios, recovery centers — and a lot of people aren't totally sure what makes them different from the wood-paneled sauna at the gym. Fair question. Let's break it down.
How Each Type of Sauna Actually Works
Traditional Sauna
Traditional saunas — Finnish-style — heat the air around you. A stove (electric or wood-burning) heats rocks, and those rocks radiate intense heat into the room. You can ladle water over the rocks to create bursts of steam, which is where that signature blast of heat comes from.
Temperatures typically run between 150°F and 195°F. It's hot. You know you're in a sauna.
Infrared Sauna
Infrared saunas work completely differently. Instead of heating the air, infrared panels emit light waves that penetrate your skin and heat your body directly — similar to how sunlight warms you without warming the air around you.
The room temperature stays much lower, usually between 110°F and 140°F. But here's the thing: because your body is being heated from within, you often sweat just as much (sometimes more) at a lower air temperature.
What It Actually Feels Like
Traditional sauna is an intense, enveloping heat. The hot air hits your lungs immediately. It feels primal and purifying in a way that's hard to describe until you've done it. Most people can handle 10 to 20 minutes before they need a break.
Infrared sauna feels gentler. The air is warm but breathable, and the heat builds gradually from the inside out. A lot of people find it easier to stay in longer — 30 to 45 minutes is common — and more comfortable for reading, relaxing, or just zoning out.
Neither is better. They just feel different. Some people love the dramatic intensity of traditional. Others prefer the slower, deeper warmth of infrared.
The Health Claims — What's Worth Paying Attention To
Both sauna types have a growing body of research behind them, but it's worth being realistic about where the science stands.
What's reasonably well-supported: Regular sauna use — either type — is associated with improved cardiovascular function, reduced muscle soreness after exercise, and better relaxation and sleep. Some studies on traditional saunas (particularly Finnish research) show links to lower rates of cardiovascular events over time, though these are observational studies, not controlled trials.
Infrared-specific claims: Proponents say infrared penetrates deeper into tissue, which may help with chronic pain, joint stiffness, and muscle recovery. There's promising early research here, but the evidence base is still smaller than for traditional saunas. Terms like "detox" get thrown around a lot in infrared marketing — sweat does contain trace compounds, but your liver and kidneys are doing the heavy lifting on actual detoxification.
The honest take: both types of sauna feel great, support recovery, and are worth trying. Just don't expect either to be a magic cure for anything.
Who Should Try Which
Athletes and Active Recovery
If you're training hard and looking to speed up muscle recovery between sessions, infrared is often the go-to. The lower heat is easier to tolerate right after a workout, and the deeper tissue warmth may help with soreness and tightness. Many recovery-focused studios in the Chicago area pair infrared with cold plunge for contrast therapy.
Relaxation and Stress Relief
Both work well here, but traditional sauna has a more ceremonial, ritualistic feel that some people find deeply restorative. If you want to fully unplug and sweat out the week, a traditional sauna session — especially at a proper bathhouse — is hard to beat.
Chronic Pain and Joint Issues
Infrared tends to be the better fit. The lower ambient temperature is less taxing on the cardiovascular system, and the longer session length gives the heat more time to work into stiff joints and muscles. If you have any underlying health conditions, check with your doctor before starting either.
First-Timers and Heat-Sensitive People
Start with infrared. The lower temperature and more gradual heat build make it much more approachable if you're not used to intense heat environments.
Where to Try Infrared Sauna in the Chicago Area
Good news: the Chicago area has a ton of great options. Here's a look at some well-reviewed spots across the region — whether you're in the city or out in the suburbs.
Best for a Full Spa Experience
- AIRE Ancient Baths Chicago (Chicago) — 4.5 stars, 2,808 reviews. A stunning bathhouse with infrared and contrast therapy in a genuinely beautiful setting.
- Chicago Bath House (Chicago) — 4.4 stars, 979 reviews. Cold plunge, infrared, and contrast therapy all under one roof.
- Kohler Waters Spa at Burr Ridge (Burr Ridge) — 4.4 stars, 340 reviews. A polished, upscale option with infrared and float therapy.
Best for Recovery-Focused Sessions
- Lume (Chicago) — 4.9 stars, 379 reviews. Infrared, cold plunge, cryotherapy, and compression — a full recovery toolkit.
- Chicago Sweatlodge (Chicago) — 4.8 stars, 809 reviews. Dedicated, no-frills infrared sauna experience with a loyal following.
- Eastend (Chicago) — 5.0 stars, 227 reviews. Infrared paired with cold plunge and contrast therapy in Chicago.
Best in the Suburbs
- Wild Moon Collective (Libertyville) — 5.0 stars, 489 reviews. An exceptional wellness studio with infrared, float therapy, cryo, and red light therapy.
- New Image Works (Glenview) — 4.9 stars, 811 reviews. Strong reviews and a wide range of modalities including infrared and red light.
- Sky Spa & Sauna (Buffalo Grove) — 4.5 stars, 952 reviews. A solid suburban option with great ratings.
- Naperville Integrated Wellness (Naperville) — 4.8 stars, 270 reviews. Infrared alongside cryo, red light, and compression in Naperville.
You can browse the full list of infrared sauna studios in the Chicago area on our infrared sauna directory page.
What to Expect on Your First Visit
What to Wear
Most infrared sauna sessions are done in a bathing suit or workout shorts — whatever you're comfortable sweating in. Some studios offer private pods or rooms where you can go without clothing if you prefer. Check ahead.
How Long to Stay
First session? Aim for 20 to 30 minutes. Even though infrared feels more manageable than traditional sauna, you're still getting a real heat load. See how you feel before you push to 45 minutes.
Hydration
Drink water before you go in, and keep water with you during the session. You will sweat more than you expect. Rehydrate well afterward — some studios offer electrolyte drinks, which is a nice touch.
Timing
Post-workout infrared is popular for a reason — the heat can help flush out the session and reduce next-day soreness. But you can also go in cold (pun intended) as a standalone relaxation session. Either works.
Ready to Find Your Spot?
Whether you're chasing recovery, relaxation, or just want to see what all the hype is about, the Chicago area has more than enough options to get you started. Browse all infrared sauna studios near Chicago and find the one that fits your neighborhood and your vibe.