How Long Should You Stay in an Infrared Sauna?

Infrared saunas are known for being easier to sit through than a traditional sauna, but that doesn't mean you should just stay in as long as you want. Is there really a magic number, or does it depend more on you than the sauna? The goal is not to stay in until you cannot take it anymore. A good sauna session should feel challenging but controlled. So, how long should you stay in an infrared sauna?

First-time users: 5 to 10 minutes

Like doing anything for the first time, start off small. Ideally, with short, gradual sessions of 5 to 10 minutes at low heat. This gives you time to really feel what it's like and see if you can handle more. If you feel like it's too much, step out. The goal isn't to stay in the longest or hottest; it's not a competition.

Sweating varies from person to person. Some people sweat immediately, and for others, it takes a while to get sweating. Just like with time, be patient and don't force yourself to stay in longer just to sweat more. Your sweat response can actually increase after the first couple of sessions, so don't worry.

Beginner range: 10 to 20 minutes

This is when you finally can start relaxing in a sauna, and the first-timer experience wears off. In this range, you should start to stay in longer than 10 minutes, usually somewhere between 10 and 20 minutes. Hopefully, sessions start becoming a habit, and you truly start to see some results.

As for temperature, at this point you can raise it to moderate heat, but make sure to only change one variable per session. Either choose heat or time, don’t change both.

Regular users: 20 to 30 minutes

After using an infrared sauna for a while, you can officially move into regular user territory. Once you're a regular user, you can keep your sessions in the 20 to 30 minute time frame. You can usually do longer sessions in an infrared sauna because there's less humidity, which is what makes saunas much tougher.

If you prioritize recovery or sleep support, consistent 20-minute sessions will give you better results compared to a 45-minute session that leaves you beat.

Advanced users: listen to the body, not the clock

Some experienced users go longer, but extreme durations aren't the goal. Session length should depend on temperature, hydration, acclimation, health status, and how the user feels that day. Match the session with your goals. If you’re advanced, you’ll know your own limits.

If you feel lightheaded, nauseated, weak, anxious, chilled, confused, or unwell, end the session. A sauna is not a contest.

Does temperature change session length?

Absolutely, the temperature of the sauna almost entirely dictates how long you can stay in one. A 130-degree session is much easier compared to a 150-degree F session. Humidity and room layout can also affect how difficult the session is. That said, individual heat tolerance is the largest contributing factor to session length and temperature.

General rule: lower temperature means a longer session, higher temperature means a shorter session.

What about traditional sauna time?

Traditional saunas are functionally different from infrared saunas. Traditional saunas use a heater and rocks that you can pour water over. Infrared saunas use infrared panels to put heat into the room and on the individual.

Traditional sessions are not only significantly hotter, but the steam made from the rocks can make the heat feel much more intense. Make sure to keep rounds of resting and hydrating going between sessions.

Hydration and cooldown

The recovery after the sauna is just as important as the sauna itself. Be sure to cool down gradually and drink water. Let your body temperature normalize before jumping into any intense activity.

The cooldown is vital for sleep (it's very uncomfortable to sleep while hot), and the water is primarily for post-workout recovery.

A simple session-length progression

You can use this as a rough guide to increase session duration. Remember, everyone is different, so always be sure to listen to your body and take safety precautions.

• Week One: First-time users 5-10 minutes
• Week Two-Four: Beginners 10-20 minutes
• Week Five-Eight: Regular User 20-30 minutes
• Week Eight+: No fixed time

Conclusion / TL;DR

There's no magic number, it depends on your experience, your heat tolerance, and how your body responds that day.

Start at 5 to 10 minutes, build up gradually, and let time and temperature increase one at a time, never both at once. By the time you're a regular user, 20 to 30 minutes at moderate heat is a solid range for most goals, recovery, sleep, or just relaxation.

Once you're advanced, you know your limits. Go by how you feel, and if something feels off, step out. A sauna session isn't something to push through; it's something to build a habit around.

This article is educational and not medical advice. Individual results vary. If you have a health condition, are pregnant, or have concerns about heat tolerance, consult a qualified healthcare provider before beginning sauna use.