Experts Say an At-Home Sauna Can Be Great for Your Mind and Body

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A HOME SAUNA can turn your basement into a spa. When used regularly, these hot boxes have amazing long-term health benefits as well, according to experts we spoke with. "Research shows clear benefits to regular sauna use, ranging from reduced risk of mortality from heart disease, to better glucose control to better mental health,"says Lance Dalleck, PhD, a Professor of Exercise and Sport Science and High-Altitude Exercise Physiology at Western Colorado University.

The best home saunas can also be used for stress relief, muscle soreness, and joint paint, says Daniel Giordano, CSCS, Chief Medical Officer at Bespoke Physical Therapy. "Regular sauna use has also been associated with cardiovascular benefits and enhanced skin health.”

Best Home Saunas

There’s no getting around the fact that home saunas are a serious investment, though. They require a ton of floor space, regular maintenance, a sizable amount of electricity to operate, and even the most affordable models cost several thousand dollars. That’s why our editors consulted with the two fitness experts to pull together a list of the very best home saunas available right now.

What to Consider

Type

There are two types of home saunas: Infrared and dry. The former uses infrared lamps to heat the body at a lower temperature (approximately 120°F to 150°F), so it tends to be more comfortable for prolonged use. A traditional dry sauna uses heated rocks or panels to produce higher temperatures (160°F to 200°F) through dry heat to raise the body’s core temperature and create a more intense sweat.

Material

Ideally, we recommend buying a home sauna with the most durable materials you can realistically afford. Giordano recommends cedar or hemlock wood saunas as two solid bets, as they heat evenly and consistently. Plus, they look great too.

Size

Consider the size of your new sauna to make sure it’s large enough to accommodate the maximum number of users at once. However, even if more than one person uses it regularly, you might not need to buy a huge one. "How many people will really be using it at the same time?" says Dalleck.

Maintenance and Power Requirements

Beyond the initial investment, home saunas require routine maintenance and upkeep. Consider the long-term cost of things like cleaning and ventilation. You’ll also want to make sure that your home’s electrical system can handle the increased power load. Some of the larger and more premium models require dedicated circuits and professional installation.

Features and Extras

While not totally necessary, many of today’s best home saunas offer extra features and add-ons. If you want to really turn your space into a hotel spa, look for saunas with built-in speakers, Bluetooth compatibility, red light options, chromotherapy, and even aromatherapy.

How We Selected

We researched and vetted more than a dozen home sauna solutions. We compared everything from design and features to build quality and price. With the help of two experts in the field—Lance Dalleck, PhD., a professor at Western Colorado University, and Daniel Giordano, CSCS, Chief Medical Officer at Bespoke Physical Therapy—we narrowed our list of recommendations down to just eight. These are our picks for the best home saunas worth buying in 2024.

Lifesauna Aspen 2-Person Infrared Sauna

Built with solid Canadian hardwood, this home sauna is durable and easy to assemble with interlocking panels. It's compact enough to fit in tight indoor spaces (although it's not suited for outdoor use) yet roomy enough to comfortably seat two adults. Giordano likes the great carbon tech heater (more durable than ceramic saunas), low EMF emission, and fresh air vent to keep you comfortable during longer sessions. The built-in speakers and MP3 aux-in connection make it easy to listen to your favorite tunes or podcasts while you sweat. Free delivery makes this one an even better bargain.

Hemlock Wood Low EMF FAR Infrared Sauna

This infrared model from Dynamic Saunas ticks most of our must-have boxes. The design is minimalist, lightweight, and easy to install, with clasp-together panels that go together in less than an hour. With low EMF energy-efficient panels, it'll save you a bit on electricity in the long run, too. We found that its compact build can still house up to two people, making it ideal for tight indoor spaces where square footage is at a premium. Giordano loves the durable hemlock wood construction, chromotherapy lighting for a spa-like vibe, and safety settings. Plus: Free curbside delivery!

Full Spectrum Infrared Sauna

Higherdose's ultra-luxe home saunas are as good as it gets. The design is the swankiest we've seen all year, and the durable, premium construction is backed with a solid, five-year warranty. This full-spectrum infrared system maxes out at 174°F, courtesy of carbon/ceramic heaters with low EMF and added chromotherapy to boot. On the downside, you'll pay handsomely for the privilege of this model (plus a $1,000 delivery charge). However, you can save by opting for the smaller two-person model with many of the same features.

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Grandby 3-Person FAR Infrared Sauna

Sunray Saunas' Grandby is a compact, three-person outdoor model made with solid Canadian hemlock, which is resistant to weather, rot, warp, and mold. At nearly 500 pounds, it's durable enough to survive the outdoor elements, yet it's assembled relatively easily with just two people and a screwdriver. Giordano likes the FAR infrared technology that heats up much faster than traditional dry saunas. A built-in oxygen ionizer ensures fresh, breathable air throughout your sweat sessions. We also like the extra features, including LED lighting, Bluetooth compatibility, and audio in/out jacks.

Traditional Swedish Indoor Sauna Spa

A traditional sauna like this Swedish-inspired model from MCP Sauna offers the versatility of a wet or dry experience. With the included rocks, water bucket, an intuitive control panel, it's easy to dial in the exact level of sweat you're looking for. The design is extremely heavy and durable, although it is only built for indoor use. Installation requires a dedicated electrical circuit and the help of a professional, however. It's pricey compared to others in our roundup, but free delivery is included.

Luminar Outdoor 5-Person Full-Spectrum Infrared Sauna

If money is no object, this five-person model is better than any other large home sauna on the market. The handsome, modern design is bolstered by all-weather, carbonized, heat-treated cedar (i.e. incredibly durable), and most features are handled via a dedicated mobile app. With 15 high-output heaters (including five infrared heaters), it heats up fast and evenly, especially compared to the cheaper options on this list. Luxury features include Bluetooth surround sound and customizable LED lighting. Plus, it's indoor- and outdoor-compatible. It's big, heavy, and expensive, but you definitely get what you pay for. If only the best will do...

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Portable Home Steam Sauna Box

For an ultra-compact, portable, and budget-friendly alternative to a legit home sauna, we like this steam/sauna box from Tatdol. It's a no-frills option, for sure. There's only room for one and only a folding camp chair and footrest are included (no built-in bench seating with this one). The trade-off is a crazy simple design that you can take almost anywhere and set up/break down in less than 20 minutes. The max 122℉ won't compete with a genuine home sauna, but it's still a great way to get a sweat session.

Infrared Sauna Blanket

If legit saunas are too big, expensive, or both for your taste, this sauna blanket is a solid option. The design is dead simple to use: Just climb inside, zip yourself up, and crank the heat to any of the eight available settings to start your sweat. It gets pretty hot (up to 158°F!), but thankfully, there's a built-in shutoff feature to prevent you from accidentally cooking yourself. A washable bamboo insert is sold separately, but worth the splurge, especially if you'll be using this on the regular. Otherwise, testers say that this can be a pain to clean without the insert.

Meet the Experts

• Lance Dalleck, PhD., is a Professor of Exercise and Sport Science and High-Altitude Exercise Physiology at Western Colorado University.

• Dr. Daniel Giordano, PT, DPT CSCS, is the Chief Medical Officer at Bespoke Physical Therapy.

How Often Should I Use My Home Sauna?

The more, the better! Dalleck says that there’s a clear relationship between how much you sauna and the benefits it provides. “Research shows people who use the sauna daily versus just 1-2 times can receive an additional 10-20% benefit," he says. "Similarly, sauna times of 10-20 minutes come with significantly more health benefits relative to less than 10 minutes.”

Which Is Better: An Infrared or Dry Home Sauna?

Both can provide significant health benefits. Giordano says that it ultimately depends on individual preferences and needs. Traditional dry saunas usually have higher temperatures, according to Giordano. Water is poured on the heated surfaces to produce steam and increase humidity, but the primary heat source is dry. Infrared saunas, on the other hand, provide more gentle heat and potential deeper tissue penetration. They use infrared lamps or panels to emit infrared light. Infrared red light directly heats the body rather than heating the air around it.

Dalleck likes dry saunas because they tend to run hotter, and most of the available research has been done on dry saunas. He notes that infrared saunas are often more comfortable, but the primary driver behind all the above-mentioned health benefits would be improved core temperature. "So any sauna with a lower temperature [e.g., infrared saunas] would need a greater exposure time to begin to elicit the same benefits of the more traditional dry sauna," says Dalleck. If you’re unsure which type is best for you, Dalleck suggests finding a local gym, hotel, or even a friend with a sauna to get a sense of how well it might work for you.

Do Home Saunas Really Work?

Numerous long-term scientific studies say yes! Giordano points to one Finnish study, in particular, from researchers at the University of Eastern Finland, published in JAMA Internal Medicine in 2015. It followed more than 2,000 middle-aged men over the course of about 20 years, concluding a list of incredible health benefits through regular sauna use.

These included lower blood pressure, decreased risk of dementia and Alzheimer’s disease, and decreased risk of respiratory diseases (e.g., things like pneumonia and chronic obstructive pulmonary disease/COPD). Giordano specifically notes a reduced risk of fatal cardiovascular events (e.g., sudden cardiac death, cardiovascular disease, coronary heart disease, and all-cause mortality), too. Most notably the risk of these CV events decreased as the frequency and duration of sauna sessions increased (e.g., twice weekly for 20 minutes per session to four times weekly for 20 minutes per session).

Read more: Sauna Benefits

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