How long should I use an infrared sauna?

When you start using an infrared sauna, it’s important to consider how long you stay in each session for best health benefits.

Starting off with time in the infrared sauna

When you first start using an infrared sauna or when you are feeling particularly unwell, it’s best to ease into a frequent routine. Don’t just start off with using the infrared sauna everyday. Use at least twice a week starting with 10-15 minutes at a time and work up to 30-40 minutes at a time slowly. Best practices say not to use the infrared sauna more than twice a day.

It’s not recommended to stay in longer than about 20-45 minutes at a time even when you’re used to it, but we will get into that shortly.

How long should most sessions be?

As we’ve said, start with about 10 minutes and work up to as long as 40 minutes or so each session for optimal health benefits according to your goals. A session can be broken up with breaks to step out and recover or cool down. 10-minute increments can be strung together for a full healthy experience.

As you get used to using an infrared sauna, you will need to get used to how long it takes to break a sweat, and time yourself after that point between 20-45 minutes or so. If you don’t normally sweat a lot, it may take a few sessions before you begin to sweat much during a session. The temperature of the air in the sauna does not need to be uncomfortably warm for you to start sweating, so you may not feel the urge to leave due to discomfort from heat.

As always, stay well hydrated before and during each session, and leave the sauna if you feel unwell, dizzy, or overheated. Always consult your doctor before starting to use a sauna.