Infrared saunas are a little different from your traditional saunas. Instead of heating the air around you, they use infrared light to directly warm your body. This makes the experience more comfortable for many people while still delivering a deep, penetrating heat.
Infrared saunas have been gaining popularity, and for good reason. People love them for their health benefits, which can include improved circulation, detoxification, relaxation, and even enhanced recovery after a workout. If you’re thinking about giving it a try, let us guide you on how long you should stay in for maximum benefits, based on what we know and have seen from our own experience.
The Short Answer: How Long Can You Stay in an Infrared Sauna?
For beginners, it’s recommended to start with 10-15 minute sessions in an infrared sauna, gradually increasing to 20-30 minutes as your body adapts. Regular users can extend sessions up to 45 minutes, provided they remain comfortable and well-hydrated. Always listen to your body’s signals and consult with a healthcare professional if you have any underlying health conditions.
Health Benefits of Infrared Sauna Use
We’ve seen firsthand how infrared saunas can make a real difference in peoples’ lives. One of the standout benefits is cardiovascular improvement. Infrared saunas can help boost circulation and potentially lower blood pressure, thanks to the gentle heating that encourages blood flow. If you’re looking for a way to support heart health while relaxing, an infrared sauna could be an ideal choice.
Beyond heart health, infrared saunas are also well-known for helping with muscle recovery and pain relief. Whether you’re sore from a tough hike up in the Rockies or just looking for relief from chronic stiffness, the deep heat can help relax muscles and ease discomfort. In fact, some studies suggest that regular sauna use may even help reduce inflammation, which is great news for anyone dealing with arthritis or muscle pain.
And let’s not forget the stress relief. After a long day, there’s nothing quite like the warmth of an infrared sauna to help you unwind. Many of our customers tell us they sleep better after a session—something we could all use a bit more of.
Recommended Duration for Infrared Sauna Sessions
For Beginners:
If you’re just starting out, we recommend keeping your sessions short—about 10-15 minutes. This gives your body a chance to get used to the infrared heat without feeling overwhelmed. At first, aim for 2-3 sessions per week. You’ll get the benefits, and your body will have time to acclimate. We’ve found that people who ease into their sauna routine tend to enjoy it more and stick with it longer.
For Regular Users:
Once you’re comfortable, you can start increasing your session length. For most folks, 20-30 minutes is the sweet spot. At this length, you’re getting all the detoxifying and relaxation benefits without pushing your limits. If you’re an experienced user, you might even go up to 45 minutes—but only if it feels right for you. Remember, everyone’s different, and what’s comfortable for one person may not be for another.
Above all, it’s important to listen to your body. If you’re feeling light-headed or overly hot, it’s time to step out, no matter how long you’ve been in. Your comfort and safety come first.
Factors Influencing Optimal Session Length
Individual Health Status:
Your personal health plays a big role in how long you should stay in an infrared sauna. If you have any health conditions—like cardiovascular issues or respiratory problems—you’ll want to be extra cautious. It’s always a good idea to chat with your healthcare provider before diving into regular sauna sessions, just to be on the safe side.
Hydration Levels:
Staying hydrated is key to having a great sauna experience. We always recommend drinking plenty of water before, during, and after your session. The infrared heat makes you sweat a lot, and that’s part of the detoxifying effect, but you’ve got to replenish those fluids. Dehydration can sneak up on you, so keep that water bottle handy.
Ambient Temperature and Humidity:
Believe it or not, the environment you’re in can make a big difference. If it’s already a hot, humid day, your body might not need as much time in the sauna to feel the effects. Listen to your body’s signals and adjust your session length accordingly.
Safety Precautions and Contraindications
Overheating, dehydration, and dizziness are the main risks of staying in too long. To avoid these, it’s best to start slow and build up your tolerance over time. If you ever feel faint or uncomfortable, it’s time to step out and cool down.
There are certain groups of people who should definitely consult with a healthcare provider before using an infrared sauna. If you’re pregnant, have a chronic health condition, or are taking certain medications, it’s better to err on the side of caution. We want everyone to benefit from their sauna experience, but safety always comes first.
If you’re ever in doubt, pay attention to your body. Symptoms like nausea, dizziness, or a rapid heartbeat are clear signals to exit and take a break. Remember, the goal is relaxation and wellness, not pushing yourself to the limit.
Tips for Maximizing Benefits Safely
We’ve got a few tips for you to help you make the most out of your infrared sauna sessions. First, make sure you’re well-hydrated before stepping in. We also recommend avoiding heavy meals right before your session—trust us, it’s more comfortable that way.
After your session, take some time to cool down gradually. You might enjoy a nice, cool shower to help bring your body temperature back down. And of course, drink more water. Rehydration is essential after sweating it out.
Lastly, consider incorporating some light relaxation techniques while you’re in the sauna. Deep breathing or even meditation can help you get more out of the experience. Many of our customers find that pairing infrared heat with mindfulness really enhances the overall benefits.
How Does it Stack Up to a Hot Tub?
Infrared Sauna Sessions:
- Beginners: Start with 10-15 minute sessions, gradually increasing to 20-30 minutes as your body adapts.
- Regular Users: Sessions can extend up to 45 minutes, provided you remain comfortable and well-hydrated.
Hot Tub Soaks:
- General Recommendation: For healthy adults, it’s advisable to limit hot tub sessions to 15-30 minutes at a water temperature of 100-102°F.
- Higher Temperatures: If the water temperature is at the maximum recommended level of 104°F, it’s best to keep sessions closer to 15-20 minutes to avoid overheating.
Key Differences:
- Heat Exposure: Hot tubs expose the body to consistent external heat, which can raise core body temperature more rapidly than the infrared heat of saunas.
- Hydrostatic Pressure: The water immersion in hot tubs adds hydrostatic pressure, affecting blood circulation differently compared to the dry heat of saunas.
Final Thoughts on Infrared Sauna Session Length
The key to enjoying the many benefits of infrared saunas lies in understanding your limits and gradually building up your sauna tolerance. Whether you’re a beginner starting with short 10-15 minute sessions or an experienced user stretching to 45 minutes, always remember to listen to your body.
We believe that infrared saunas are a wonderful addition to a wellness routine, especially when used mindfully. By following these guidelines and incorporating safety tips, you can make your sessions both relaxing and rewarding.
