How Long Should You Stay in an Infrared Sauna?

How Long Should You Stay in an Infrared Sauna?

For those exploring the benefits of infrared sauna therapy, a common question arises: "How long should you stay in an infrared sauna?" Understanding the optimal session length is crucial to maximise health benefits while ensuring safety. This article offers a guide tailored for Australians seeking to integrate infrared sauna sessions into their wellness routines, focusing on balancing efficacy with comfort.

Starting Your Infrared Sauna Journey

If you're new to using an infrared sauna, starting slowly is key. Your body needs time to adapt to the heat generated by the infrared panels, which penetrate deeply into tissues at a more bearable temperature than traditional saunas.

Initial Sessions

Begin with short sessions of about 10 to 15 minutes. This duration helps you gauge how your body reacts to the heat without overwhelming it. It’s important to stay hydrated and exit the sauna if you feel dizzy, lightheaded, or uncomfortably hot.

Increasing Your Session Length

As your tolerance builds, you can gradually increase the length of your sessions. An ideal session for regular users lasts between 20 and 30 minutes. This time frame allows your body to sweat out toxins effectively and enjoy the deep, relaxing warmth without overstressing your system.

Experienced Users

For seasoned infrared sauna enthusiasts, sessions might extend to 40 minutes. However, it's crucial to monitor how you feel during these longer exposures. Always listen to your body, and step out if you experience any discomfort.

Finding Your Optimal Session Length

The perfect duration in an infrared sauna varies from person to person, depending on several factors:

  • Physical condition: Those in good health might enjoy longer sessions, while individuals with health issues such as heart problems or sensitivity to heat may need shorter, more cautious sessions.
  • Personal goals: Are you using the sauna for relaxation, pain relief, or detoxification? Your objectives might influence how long you spend in the heat.
  • Adaptability: Some people naturally tolerate heat better than others. Your body’s response to infrared heat will dictate the safest and most comfortable session length.

Safety Tips for Infrared Sauna Use

  • Stay hydrated: Drink plenty of water before, during, and after your sauna session to replace lost fluids.
  • Avoid alcohol: Never use the sauna after consuming alcohol as it increases the risk of dehydration and hypotension.
  • Consult a healthcare provider: If you have any underlying health conditions or are pregnant, consult a healthcare professional before starting infrared sauna therapy.


Understanding how long to stay in an infrared sauna involves a balance of personal health, comfort levels, and the specific benefits you wish to achieve. Start with shorter sessions and gradually increase your time based on your body’s response and your wellness goals. By following these guidelines, you can safely enjoy the numerous health benefits that infrared saunas offer, making them a valuable addition to your health and wellness regimen.

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