When Should I Get Into My Infrared Sauna? Understanding the Ideal Temperature

When Should I Get Into My Infrared Sauna? Understanding the Ideal Temperature

Infrared saunas have gained significant popularity for their health benefits, which include improved circulation, muscle relaxation, and detoxification through sweating. Unlike traditional saunas, which heat the air, infrared saunas use infrared panels to directly warm your body. This raises an important question for many users: "When should I get into my infrared sauna?" More specifically, what is the ideal temperature to enter an infrared sauna to maximise its benefits? This article will explore the best practices for timing your entry into an infrared sauna based on temperature settings, ensuring you get the most out of your sessions.

Understanding Infrared Sauna Temperature

Infrared saunas operate at lower temperatures compared to traditional steam saunas. Typically, the temperature range for infrared saunas is between 120°F and 150°F (about 49°C to 65°C), which is milder compared to the 150°F to 195°F (65°C to 90°C) range of traditional saunas. This difference is crucial as it affects how the body responds and the optimal time to enter the sauna.

The Ideal Temperature for Entering an Infrared Sauna

1. Start at Lower Temperatures

For new users, it is advisable to start at the lower end of the temperature spectrum. Beginning your sauna experience at around 110°F to 120°F (43°C to 49°C) allows your body to adjust to the infrared heat gradually. This gentler introduction helps acclimate your body, particularly if you are sensitive to heat or have specific health conditions.

2. Increase Gradually

As you become more accustomed to the infrared sauna experience, you can gradually increase the temperature. This should be done over several sessions rather than abruptly to avoid overwhelming your body. Most regular sauna users find a comfortable setting between 130°F and 140°F (54°C to 60°C) where they can relax and enjoy the benefits without discomfort.

3. Listen to Your Body

The optimal temperature for an infrared sauna also depends on your personal comfort and health objectives. If you're using the sauna for muscle relaxation and pain relief, a slightly higher temperature may be more effective. Conversely, if your focus is on relaxation and mild sweating, a lower temperature might suffice.

Why Temperature Matters

1. Health and Safety

Entering a sauna that's too hot for your personal tolerance can pose health risks, such as dehydration and heat exhaustion. It's essential to start at a lower temperature and work your way up based on how you feel during and after each session.

2. Maximising Benefits

The effectiveness of an infrared sauna is not merely about how hot you can tolerate it, but about how effectively the infrared waves penetrate your body. At optimal temperatures, infrared heat penetrates more deeply into the body tissues than the hot air of a traditional sauna, promoting better circulation and more efficient sweating with potentially greater detoxification effects.

3. Comfort and Duration

Starting at a comfortable temperature allows you to stay in the sauna longer, which can enhance its therapeutic benefits. Longer sessions at a moderate temperature can be more beneficial than shorter sessions at higher temperatures.


Deciding when to enter your infrared sauna involves understanding the ideal temperature that balances safety, comfort, and effectiveness. Start at lower temperatures and gradually increase to find your personal sweet spot. Always prioritise listening to your body's responses and adjust accordingly to enjoy the maximum benefits of your infrared sauna safely and effectively. Remember, the goal is wellness, so make your sauna sessions a relaxing and health-promoting experience.

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