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How Long Should You Stay in an Infrared Sauna for Maximum Health Benefits?

How Long Should You Stay in an Infrared Sauna for Maximum Health Benefits? - Heracles Wellness

Infrared saunas have gained popularity in recent years thanks to their potential health benefits, such as improved circulation and relaxation. These saunas use infrared light to heat your body directly, leading to a different experience than traditional steam or dry saunas. But how long should you stay in a sauna?

Key Takeaways

  • Infrared saunas use infrared light to directly heat your body
  • Beginners should start with shorter sessions of 10 to 15 minutes
  • Session length can be gradually increased, with most people using the sauna for 15 to 45 minutes

    How Long Should I Stay in an Infrared Sauna?

    When you use the infrared sauna, the duration of your session depends on factors such as your experience level and personal preferences. The infrared heat provides a gentler experience compared to the intense heat found in traditional saunas. Considering these nuances in how you use the infrared sauna, a key question arises: how long should you stay in an infrared sauna to achieve the desired benefits?

    If you're new to using a sauna, it's best to start with shorter sessions of 15 to 20 minutes. You can gradually increase the duration as your body gets used to the infrared heat. Typically, experienced infrared sauna users enjoy sessions between 30 to 45 minutes, aiming to maximise the potential benefits and comfort.

    It's important to consider the differences between infrared saunas and traditional saunas when determining the ideal session length. Infrared saunas use far infrared rays to heat your body directly, allowing for a more efficient and targeted heat at a lower temperature (around 120-140 degrees Fahrenheit) than traditional saunas.

    Regarding heater types in infrared saunas, you might come across both carbon fibre and ceramic heaters. Carbon and ceramic heaters have distinct characteristics, but both provide beneficial infrared heat to suit your preferences.

    If You're New to Infrared Saunas

    It's essential to know how long you should stay inside. Unlike traditional saunas, infrared saunas use infrared light to heat your body directly, making the session feel more comfortable.

    For first-time users, it's recommended to start with shorter stays, like 10-15 minutes. Gradually, as your body adapts, you can increase this duration to 20-30 minutes per session. Nonetheless, it's crucial to listen to your body and never exceed your comfort level.

    While you're in the sauna, focus on these simple tips to maximise benefits:

    • Hydrate adequately before and after your session
    • Wear lightweight, comfortable clothing
    • Avoid eating heavy meals beforehand
    • Take breaks if you feel lightheaded or uncomfortable

    You might be wondering about the optimal frequency of sessions. Generally, using an infrared sauna 2-3 times a week can be beneficial, but this can vary based on individual goals and health conditions.

    Remember, infrared saunas can be a fantastic addition to your wellness routine, but it's essential to approach the experience with caution if you're a beginner. By starting with shorter sessions, listening to your body, and gradually increasing the time spent, you'll be on the path to enjoying infrared saunas' numerous benefits.

    Should I Pre-heat my Sauna Before Getting in?

    In this video by Matt Justice, he admitted that initially he did it the "macho way" by pre-heating to maximum temperature before getting in. But he found this overwhelming. Now he recommends turning on the Sauna 10 minutes before getting in or until it reaches around 38 degrees, so that your body can acclimatise and you achieve better sweats at lower temperatures. This way you can stay in longer, and sweat more. 

    Is a 5 minute Sauna Session Enough?

    When using an infrared sauna, you might wonder if spending just 5 minutes inside is enough. While a short session can provide mild relief and relaxation, it's essential to consider the desired outcome1. If your goal is to improve cardiovascular health or alleviate chronic pain, a longer session might be necessary.

    In a study focused on recovery from strength and endurance training sessions, participants experienced 10-minute warm-up sessions followed by various infrared sauna sessions2. On the other hand, research on patients with rheumatoid arthritis and ankylosing spondylitis conducted eight infrared sauna sessions each lasting 30 minutes3.

    Usually, infrared sauna sessions may last between 15 to 45 minutes4. Here are some factors that may affect your recommended sauna duration:

    • Personal comfort: Assess your own tolerance for heat, as staying in the sauna for too long should be avoided.
    • Health conditions: People with specific health concerns should consult a healthcare professional before adjusting their infrared sauna routine.

    So, while a 5-minute session can give you a taste of the sauna experience, longer sessions may provide more noticeable benefits. Ensure you take into account your own comfort and check with a medical professional for any concerns. In the end, always listen to your body and make adjustments as needed to optimise your infrared sauna experience.

    1. The outcomes could range from relaxation and stress relief to pain management and detoxification. 

    2. The protocols and durations varied depending on the study's objectives. 

    3. The study investigated the effects of infrared sauna on pain and stiffness reduction. 

    4. The ideal session length is a personal choice based on individual goals and preferences. 

    Can I stay inside the Sauna Longer?

    When considering how long to stay in an infrared sauna, it's important to remember that each person is different. As a general guideline, most people find 15-20 minutes in the sauna to be sufficient for their needs. Here are some factors to help you determine the ideal session length for you:

    • First-time users: If this is your first time using an infrared sauna, it's recommended to start with shorter sessions of 10-15 minutes. Gradually increase the duration over time as you become more accustomed to the heat and its effects on your body.
    • Personal sensitivity: Some individuals are more sensitive to heat, and could require shorter sessions than others. Always pay attention to how your body feels, and come out of the sauna if you begin to feel dizzy or lightheaded.
    • Fitness level: Your overall fitness level can impact how long you're able to tolerate the heat. Those with a higher fitness level might be able to withstand longer sessions, while those who are less fit might require shorter sessions.

    It's essential to listen to your body and find the right balance for you. Remember not to exceed 45 minutes in an infrared sauna, as this could potentially lead to overheating and dehydration.

    Make sure to stay well-hydrated before and after your sauna session. Drinking water helps to replenish fluids lost during your time in the infrared sauna. Most importantly, enjoy the experience and the health benefits that come with regular infrared sauna use.

    Considerations Before and During Sauna Usage

    Health Benefits vs Risks

    Infrared saunas offer numerous health benefits such as detoxification, improved blood circulation, and muscle relaxation. While using an infrared sauna, your body's sweat production increases, helping to detoxify and remove harmful substances. This makes infrared saunas a popular choice for health-conscious individuals seeking to support their overall wellness1.

    However, there are certain risks to consider. Dehydration can be a concern, as the body tends to lose a considerable amount of water during sauna sessions. This loss could lead to a drop in blood pressure, which might be risky for people with high blood pressure. Moreover, it's essential to consider your age and existing health conditions, as infrared sauna use may not be suitable for everyone2.

    Guidelines and Best Practices

    Before entering an infrared sauna, consult with your doctor to assess potential health risks. If you have high blood pressure, a heart condition, or any other medical concern, professional guidance is necessary to determine if infrared sauna use is safe for you.

    To enjoy a comfortable and beneficial infrared sauna session, follow these guidelines:

    1. Stay hydrated: Drink water before and after your session to avoid dehydration.
    2. Moderate intensity: Start with low sauna temperatures and gradually increase the heat according to your tolerance3.
    3. Monitor your body: Pay attention to how you feel during the session. If you experience discomfort, discontinue use immediately.
    4. Duration: Limit your session to a maximum of 20-30 minutes for optimal results and safety4.

    Following these best practices in conjunction with Understanding the Best Sauna Temperature For Your Health will ensure that your infrared sauna experience is both enjoyable and beneficial.


    1. Global Sauna Survey: URL 

    2. Far - infrared saunas for treatment of cardiovascular risk factors: URL 

    3. Waon Therapy: URL 

    4. Infrared sauna in patients with rheumatoid arthritis and ankylosing spondylitis: URL 

    Q: What are the benefits of an infrared sauna session?

    A: Infrared sauna sessions offer various health benefits, including improved circulation, relaxation, detoxification, and pain relief. The infrared heat penetrates deeper into the body, stimulating sweat production and promoting overall wellness.

    Q: How long should you stay in an infrared sauna for maximum health benefits?

    A: The recommended duration for an infrared sauna session is typically around 15-30 minutes. However, this may vary based on individual tolerance and the specific infrared sauna model being used. It's important to listen to your body and exit the sauna if you feel lightheaded or dizzy.

    Q: What is the difference between using an infrared sauna and a traditional sauna?

    A: Infrared saunas use infrared heat to directly heat the body, while traditional saunas heat the air around you. This results in a lower ambient temperature in an infrared sauna, making it more tolerable for longer sessions and providing a different heat therapy experience.

    Q: Can you spend too long in an infrared sauna?

    A: Yes, staying in an infrared sauna for an excessive period can lead to dehydration, dizziness, or overheating. It's crucial to understand your body's limits and exit the sauna immediately if you experience any discomfort.

    Q: How does the duration of time spent in an infrared sauna vary based on individual wellness goals?

    A: The length of time you should stay in an infrared sauna can depend on your specific wellness objectives. For general relaxation and detoxification, a 15-30 minute session may be sufficient. However, if using the sauna for targeted therapy or pain relief, longer sessions may be recommended under professional guidance.

    Q: Are there any medical conditions that may affect how long you should sit in an infrared sauna?

    A: Individuals with underlying health concerns, such as cardiovascular issues, low blood pressure, or certain skin conditions, should consult with a healthcare provider before using an infrared sauna. These conditions may impact the recommended duration and frequency of sauna use.

    Q: What are some signs that indicate you've spent too long inside an infrared sauna?

    A: Overexposure to heat in an infrared sauna may result in symptoms like dizziness, nausea, excessive sweating, or feeling faint. If you experience any of these symptoms, it's essential to leave the sauna and cool down to prevent potential adverse effects.

    Q: How does the recommended duration of an infrared sauna session differ from that of a traditional Finnish sauna?

    A: Infrared saunas typically allow for longer sessions compared to traditional Finnish saunas due to the lower ambient temperature and more comfortable heat therapy experience. However, individual tolerance and specific sauna settings should always be considered for safe and beneficial sauna use.

    Q: Can spending too much time in an infrared sauna negate its potential benefits?

    A: Prolonged exposure to infrared heat can lead to dehydration and overheating, potentially counteracting the intended health benefits of sauna use. Therefore, it's important to adhere to recommended session durations and prioritize hydration and cool-down periods to optimise the benefits of infrared sauna therapy.

    Q: How can I determine the ideal duration to remain in an infrared sauna for heat therapy or detoxification based on my individual tolerance?

    A: When using an infrared sauna, it's essential to start with shorter sessions, gradually increasing the duration as your body becomes acclimated to the heat. Pay close attention to any signals of discomfort, and adjust your sauna use accordingly to strike a balance between achieving wellness benefits and avoiding potential adverse effects.

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