How Long Should You Stay In An Infrared Sauna?

So you want to use an infrared sauna?

After just one session you will feel rejuvenated but to get to feel this great you should know how long to stay in one for.

We recommend you start with 10 to 15 minutes at a time, and then you can slowly build it up to 30 to 40 minute sessions. It is advised to not use an infrared sauna more than twice a day and for no longer than 45 minutes at a time.

Know The Basics of Using Infrared Saunas

Most people commonly use some of the best infrared saunas at spas, health clubs, and even at doctor’s offices. If you are particularly fond of saunas, you can build one in your very own home, and if this is the case you should know of some tips to set you off on the right foot.

It’s a good idea to learn about how they work and what you should do to get the best out of your infrared sauna experience whilst staying safe.

What Is an Infrared Sauna and How Do They Work?

If you are just beginning on your journey through saunas, you may not be familiar with what an infrared sauna is. Put simply, it is a sauna that uses infrared heaters to emit the heat that is then absorbed by your skin. This is unlike traditional saunas that heat the air around you, instead of the infrared sauna heaters that heat the skin directly and therefore can operate at a temperature of around 120°F- 140°F instead of the higher temperatures between 150°F and 180°F of a traditional sauna. By having the heat penetrate your skin more, it lets you sweat more at a lower temperature and allows you to stay in the sauna for longer.

See a full breakdown of infrared saunas vs traditional saunas here!

It is also said that there are great benefits that come with using infrared saunas and is more accessible to people who cannot stand the warmer temperatures of traditional saunas. The benefits of infrared saunas are similar to other saunas such as relaxation, weight loss, sore muscle relief, better sleep, and detoxification to name a few. There have even been small studies done to test these claims and found that it helped those with chronic fatigue syndrome, decrease muscle soreness, and reduced blood pressure.

There have been statements that infrared saunas can help with cancer and autism but there is no concrete evidence to suggest this. However, this does not stop people from adopting the use of infrared saunas for their benefits. For example, fire departments in Indiana and Texas have gotten infrared saunas to prevent other illnesses and allow the firefighters to sweat out inhaled pollutants.

You can use an infrared sauna with the peace of mind that it has no known negative effects if you use it properly. So even if it doesn’t lower your blood pressure or cure your chronic fatigue syndrome you can still enjoy the general well-being it offers with relaxation, loosening stiff muscles, and reducing joint pain. No matter how you use your sauna, always be sure to be safe, as well as properly clean your sauna regularly.

Differences Between Near Infrared and Far Infrared Saunas

As far as infrared saunas go, there are two different types that have different benefits. Near infrared saunas use a combination of heat and light therapy and can penetrate the skin up to 9-inches.

They also emit much lower levels of EMFs (electromagnetic fields) which are known to damage human cells and DNA. The air in near infrared saunas stays cooler while the body heats up due to the spectrum of light and is one of the reasons why they are preferred.

Far infrared saunas rely on infrared lights that offers light therapy but does not penetrate the skin as much as near infrared saunas do. They are also known for emitting harmful levels of EMFs but this is constantly being improved by manufacturers as time goes on.

How Long Should You Sit in an Infrared Sauna For To Be Safe?

When you start with using infrared saunas, you should not use them every day and instead gently move into a regular routine. Start with at least twice a week for 10 to 15 minutes at a time, from then you can slowly build it up to 30 to 40 minutes at a time.

It is advised to not use an infrared sauna more than twice a day and no longer than 45 minutes each time. Infrared saunas come with a timer feature so make sure you set it. At the start, stick with a lower temperature before slowly building it up to 150°F. Check out our full guide on how long to stay in an infrared sauna for a deeper dive as well!

During your sauna sessions, you can take breaks to step out and recover or cool down. If you are not someone who sweats a lot then it may take longer sessions for you to start sweating. Keep in mind that the air’s temperature in the saunas doesn’t need to be uncomfortably hot for you to begin sweating which can result in you not feeling the urge to leave the sauna due to being too hot.

Before and during sessions it is very important that you stay hydrated because you lose a lot of fluid as you sweat. If you feel nauseous, dizzy, or overheated you should leave the sauna immediately. It is vital to know how else an infrared sauna can negatively affect you before you use one so it’s best to ask your doctor first.

If you are under the influence of drugs or alcohol, have heart disease, are pregnant, or on medication, you should not use an infrared sauna without being given the green light from your doctor.

The clothing you wear is up to you, but it is best to wear a swimsuit or go in naked to prevent overheating and getting uncomfortable. When you go into the sauna, you can do whatever you want that lets you relax but whatever you do, do not fall asleep because you can overheat and become seriously ill.

After your session, take your time with getting up as it is quite common to feel light-headed in a sauna when you stand up and can make you dizzy. So don’t move too quickly and let your body adjust to the temperature change when you leave the sauna, once you have cooled down you can have a bath or shower to wash the sweat off and feel the refreshing effects of the sauna. Throughout this, make sure you are regularly drinking water.

Our Conclusion On How Long You Should Stay Inside An Infrared Sauna

So, points to remember from this piece is to start slow when building up your time with 10 to 15 minutes, and once comfortable, add some more with each session until you reach the maximum time recommended of 45 minutes. Always wear appropriate clothing when in the sauna as well!

Use this method with setting the temperature as well by starting at 100° and slowly building from there. Finally, stay hydrated throughout, set the timer, and sit back and enjoy the immense relaxation that infrared saunas can offer!