How Long Should You Stay in an Infrared Sauna? Time and Frequency
How long should you stay in an infrared sauna?
Quick answer: Most people stay in an infrared sauna for 20 to 30 minutes. Beginners should start with 5 to 10 minutes at about 100 to 110Ā°F and add a few minutes each session. Three to four sessions a week is the common guidance. Step out sooner if you feel dizzy or unwell.
Key takeaways
- Usual session: 20 to 30 minutes.
- First sessions: 5 to 10 minutes at 100 to 110Ā°F, then build up.
- Upper limit: Cleveland Clinic says to stay under 30 minutes. Some makers allow up to 45 minutes for experienced users.
- How often: 3 to 4 times a week is the common guidance. Many makers say daily use is fine once you are used to it.
- After a workout is the usual choice, once you have cooled down.
- Drink water before and after, sit on a towel, and get out if you feel dizzy, sick or sleepy.
An infrared sauna runs cooler than a traditional one, so the session is one longer sit instead of short rounds. This guide covers how long to stay, how often to go, and how to run a session from start to finish. Your own sauna's manual has the last word on its limits.
Infrared sauna session length: beginner to regular
Build up over your first few weeks.
| Stage | Time in the cabin | Setting |
|---|---|---|
| First sessions | 5 to 10 minutes | 100 to 110Ā°F |
| Building up | 10 to 20 minutes | Raise by 5 to 10Ā°F at a time |
| Regular use | 20 to 30 minutes | 115 to 130Ā°F for most people |
| Experienced, if your manual allows it | Up to 45 minutes | Your usual setting |
- Sources differ on the top end. Cleveland Clinic advises keeping sessions under 30 minutes, even for experienced users. Sauna makers commonly give 20 to 30 minutes as the standard session, and some allow 30 to 45 minutes. Some health sources are stricter and suggest 15 to 20 minutes.
- Hotter means shorter. If you turn the cabin up, cut the time.
- How you feel beats the clock. If 15 minutes is enough today, get out at 15.
How often should you use an infrared sauna?
Three to four times a week is the common guidance, and it is the figure Cleveland Clinic gives.
- Starting out: one to three sessions a week for the first couple of weeks.
- Regular use: three to four sessions a week.
- Every day: many makers say daily use is fine for healthy adults who are used to the heat. If you want a daily session, keep it to your normal length and drink more water.
- Leave room to recover. If you feel tired or get headaches after sessions, drop a session or shorten them.
The cabin has limits too. One widely sold cabin's manual says to switch it off for an hour after three hours of continuous running, which matters if a whole household uses it back to back. Check what yours says.
How to use an infrared sauna: step by step
- Drink water first. A glass or two before you get in. Harvard Health puts sweat loss at about a pint in a short traditional sauna session.
- Switch on and set the temperature. 100 to 110Ā°F for your first sessions, 115 to 130Ā°F once you are used to it.
- Get in when your manual says. The panels warm you as soon as they are on, so many makers say you can step in at about 100Ā°F and let the cabin warm up around you. Others ask you to wait for the set temperature.
- Sit on a towel. Put one on the bench and keep a small one to wipe sweat. A towel under your feet is fine unless your cabin has a floor heater.
- Stay for your time. Keep water within reach. Many people start sweating within 10 to 20 minutes.
- Step out and cool down. Give yourself about 15 minutes before you shower.
- Rinse off and drink again. Harvard Health suggests two to four glasses of water after a sauna.
- Wipe the bench and leave the door open for a while so the wood dries.
New to infrared? You may sweat very little in your first few sessions. That is normal, and it is not a reason to turn the heat up or stay longer.
What to wear in an infrared sauna
As little as you are comfortable in. Fabric blocks some of the radiant heat from reaching your skin.
- Good choices: a towel wrap, a swimsuit, or loose cotton shorts and a top.
- Take off jewelry and watches. Metal heats up against the skin.
- Leave shoes outside.
- Leave your phone outside. Apple rates iPhones for use in air up to 95Ā°F, and an infrared cabin runs at 110 to 140Ā°F.
A wool sauna hat is mostly a traditional sauna item. In an infrared cabin you can usually leave it off: do you need a sauna hat in an infrared sauna?
Infrared sauna before or after a workout?
After is the usual choice. You train first with full energy, then sit in the heat while you wind down.
- Cool down first. Makers differ on how long: one widely sold cabin's manual says to wait at least 30 minutes after strenuous exercise, and others suggest 10 to 15 minutes. Let your breathing and heart rate settle before you get in.
- Drink before you go in. You have already been sweating.
- Keep it shorter after a hard session. 15 to 20 minutes is plenty.
- Before a workout, keep it brief, 5 to 10 minutes at most, and still do a proper warm-up. A long sauna before training costs you fluid before you start.
Do you sweat in an infrared sauna?
Yes. The panels warm your body directly, so you sweat even though the air is only 110 to 140Ā°F. Mayo Clinic describes the effect as vigorous sweating and a raised heart rate, similar to moderate exercise.
- Many people start to sweat within 10 to 20 minutes. For some it takes 30 minutes or more.
- New users often sweat little for the first few sessions.
- Not sweating does not mean the sauna is broken or that you need more time. Give it a few sessions.
When to get out of an infrared sauna
Leave right away if you feel dizzy, lightheaded, sick, sleepy or unwell in any way. Then cool down and drink water.
- No alcohol or recreational drugs before or during a session.
- Do not fall asleep in the cabin.
- Skip it when you are ill.
- Pregnant? Do not use a sauna unless your doctor has cleared it. ACOG, the US college of obstetricians, says it is best not to.
- Ask your doctor first if you have heart disease, high blood pressure, a condition that makes you sensitive to heat such as multiple sclerosis, a surgical implant, or regular medication.
- Children: ask their doctor first. Some manuals say children should not use the cabin without a doctor's advice, and never without an adult watching the whole time.
These are the standard safety notes from medical sources and sauna manuals, not medical advice.
What we use, and why
Our own sauna is a traditional Finnish one, where a session is a few hot rounds of 10 to 20 minutes with breaks. An infrared session is the opposite rhythm: lower heat and one longer sit. Far infrared saunas are next in our range.
Whichever you use, the rule is the same. Start short, build up slowly, and let how you feel decide when you are done. For how the two types compare, see infrared vs traditional sauna.
Frequently asked questions
How long should you stay in an infrared sauna?
Most people stay 20 to 30 minutes. Beginners should start with 5 to 10 minutes at about 100 to 110Ā°F and add a few minutes per session. Cleveland Clinic advises keeping sessions under 30 minutes, while some sauna makers allow up to 45 minutes for experienced users.
How often can you use an infrared sauna?
Three to four times a week is the common guidance, and it is what Cleveland Clinic recommends. Many sauna makers say daily use is fine for healthy adults who are used to the heat. Start with one to three sessions a week and build from there.
Can you use an infrared sauna every day?
Many makers say yes, for healthy adults who are used to the heat. Cleveland Clinic is more cautious and suggests three to four times a week. If you go daily, keep sessions to your normal length, drink more water, and cut back if you feel worn out.
How long should a beginner stay in an infrared sauna?
Five to 10 minutes at about 100 to 110Ā°F for the first sessions. Add a few minutes and 5 to 10Ā°F at a time over the following weeks until you reach 20 to 30 minutes. Get out sooner if you feel dizzy or unwell.
Is 30 minutes in an infrared sauna too long?
It is the top of the usual range. Makers commonly give 20 to 30 minutes as a standard session, and Cleveland Clinic says to keep sessions below 30 minutes. If you are new, work up to it over a few weeks instead of starting there.
Is 45 minutes in an infrared sauna too long?
It is longer than most guidance. Cleveland Clinic advises staying under 30 minutes. Some sauna makers allow 30 to 45 minutes for experienced users at a comfortable setting. Check your manual, drink plenty of water, and step out if you feel unwell.
Should you use an infrared sauna before or after a workout?
After is the usual choice. Cool down first, drink water, and keep the session to 15 to 20 minutes after hard training. One widely sold cabin's manual says to wait at least 30 minutes after strenuous exercise. Before a workout, keep it to 5 to 10 minutes.
Do you sweat in an infrared sauna?
Yes. Infrared panels warm your body directly, so you sweat at air temperatures of only 110 to 140Ā°F. Many people start sweating within 10 to 20 minutes, and for some it takes longer. New users often sweat little in their first few sessions.
What should you wear in an infrared sauna?
As little as you are comfortable in: a towel wrap, a swimsuit, or loose cotton. Take off jewelry and watches, because metal heats up against the skin. Sit on a towel, and leave shoes and your phone outside the cabin.
How much water should you drink for an infrared sauna?
Drink a glass or two before you get in, and keep water within reach during the session. Harvard Health suggests two to four glasses of cool water after a sauna, and puts sweat loss at about a pint in a short traditional sauna session.
Should you shower after an infrared sauna?
Yes, once you have cooled down. Step out, cool down for about 15 minutes, then rinse off the sweat. One common manual advises against showering straight away and suggests waiting about fifteen minutes until your body has cooled.
Can you bring your phone into an infrared sauna?
It is better left outside. Apple rates iPhones for use in air up to 95Ā°F, and an infrared cabin runs at 110 to 140Ā°F. A phone that gets too hot dims its screen, stops charging, and can lose battery life over time.