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Article: How Often Should You Use an Infrared Sauna for Optimal Health Benefits?

How Often Should You Use an Infrared Sauna for Optimal Health Benefits?

How Often Should You Use an Infrared Sauna for Optimal Health Benefits?

Written by Chris Lang

Infrared saunas are a great way to improve your health. However, the key to making the most of your sessions is not to overdo it. So, how often should you use infrared sauna treatments? The gold standard is to go to an infrared sauna three to four times a week, but this depends on what are you using the sauna for and whether you have any health conditions to worry about.

Coming up is a more detailed breakdown of the ideal infrared sauna frequency. We’ll tell you what determines how often you should go and what you can gain from regular treatment.

Health Benefits of Using an Infrared Sauna

Understanding the recommended infrared sauna schedule is crucial. But before we get to brass tacks, why should you go to an infrared sauna in the first place? Because it can have many health benefits:

  • Alleviating muscle and joint pain and soreness through infrared rays that penetrate deep into the skin

  • Dilating your blood vessels to improve circulation, reduce blood pressure, and increase resistance to heart disease

  • Enhancing your immune system by producing heat shock proteins

  • Detoxifying your body through sweating

  • Allowing you to lose weight faster

  • Improving sleep, focus, and memory

Frequency of Use

Initially, you may adopt the “the more, the better” mindset when visiting an infrared sauna. It may be tempting to go to a sauna a few times every day, but this is ill-advised. Prolonged exposure can trigger some side effects, which is why you should craft your sauna bathing schedule carefully.

The following guidelines will help you do just that.

General Guidelines

A general rule of thumb is to have three to four infrared sauna sessions per week. This answers your central question, but another one arises: how long should an infrared sauna session be? The recommended duration is anywhere between 25-45 minutes per session.

The infrared sauna temperature is also critical when fine-tuning your experience. Too low, and you may miss out on many health benefits. Too high, and you may suffer overwhelming heat stress. To avoid the extremes, make sure the temperature of your sauna is around 140 degrees Fahrenheit.

Individual Considerations

When asking, how often should you do an infrared sauna, the general guidelines above should be your starting point. But everyone’s body is different. Additionally, you may want to achieve varying goals, requiring you to tweak the frequency and duration.

To determine if that’s the case, take the following factors into account:

Factor #1 – Experience

Cutting-edge infrared saunas have numerous features to make your bathing more pleasant. For example, Komowa provides infrared saunas with comfortable backrests, heavy-duty panels, advanced lighting controls, and electricity protection to maximize security.

Still, there’s no denying that it can get pretty hot inside. If you’ve never been to a sauna and can’t stand prolonged exposure to high heat, consider lowering how often and how much you use the sauna in the first few weeks. Two weekly sessions of 20-30 minutes should help you acclimate to heat.

By contrast, if you’ve been to a traditional sauna, you shouldn’t have trouble getting used to an infrared sauna. Follow the optimal frequency schedule from the get-go for maximum health gains.

Factor #2 – Goals

Another thing to consider when answering how often can you do infrared sauna bathing is your goals. Whether you’re going to sauna to alleviate aches, improve your heart outlook, or shed some weight, your goals should instruct how to use infrared sauna best. Here are a few guidelines to help you find the right schedule:

  • If you want to reduce muscle and joint pain, you should have three to four 30-60-minute sessions per week.

  • If you want to enhance detoxification, you should have three to four 25-35-minute sessions per week.

  • If you want to lose weight, you should have four 30-45-minute sessions per week.

  • If you want to improve cardiovascular health, you should have two to three 10-15-minute sessions per week for the first few weeks and three to four 30-45-minute sessions per week later on.

  • If you want to get healthier skin, you should have two to three 15-25-minute sessions per week.

Factor #3 – Exhaustion and Dehydration

Fatigue and hydration play a pivotal role when calculating the right infrared sauna frequency. If you’ve just had a gym workout, basketball practice, or an intense jog, don’t jump straight into a sauna. Instead, consider postponing the visit for your off days.

If that’s not an option, wait at least 10-15 minutes before stepping inside. This will help your body recover from the workout, allowing you to withstand the heat more easily. Otherwise, you risk dehydration and dizziness.

Factor #4 – Health Conditions

Although infrared saunas can help remedy a number of problems, the heat stress on your body might be too much if you have certain conditions. For instance, those with hypertension shouldn’t begin their sauna treatment under the most intense schedule. Instead of three to four 30-45-minute sessions, one to two 15-20-minute visits might be more appropriate.

Similarly, some skin conditions can flare up if you plunge straight into frequent sauna bathing. These include eczema and psoriasis.

To avoid complications and maximize the efficacy of your sauna use, consult your doctor before the first session.

Comparisons With Traditional Saunas

There are many differences between infrared and traditional saunas. Primarily, standard saunas use steam to heat the room rather than infrared rays.

They also have slightly different health benefits. For instance, if you’re looking for a sauna for sinuses and congested airways, a traditional sauna might be the better fit. The higher humidity and steam can break up mucus to relieve breathing difficulties.

An even more important difference between the two saunas is the optimal frequency. On the one hand, you should visit an infrared sauna three to four times per week, and the ideal duration is 25-45 minutes. On the other hand, the recommended frequency for traditional saunas is two to three times per week at 15-20 minutes per session.

The reason is simple – standard saunas have much higher temperatures. Some even reach 190 degrees Fahrenheit, meaning it takes less time for its effects to kick in. It also means you need to trim a few minutes off your sessions because it’s hard to endure intense heat for long.

Safety Precautions

How often to use infrared sauna bathing isn’t the only question you should ask before starting this form of treatment and relaxation. An even more significant topic might be how to use an infrared sauna correctly. Follow these tips to enhance comfort and safety:

  • Drink plenty of water before and after your infrared sauna bathing to stay hydrated.

  • Avoid alcohol to reduce the risk of dehydration.

  • Don’t bring any electronics (e.g., smartphones and tablets) because the heat can damage the gadgets.

  • Monitor the temperature using the built-in thermometer inside the sauna.

  • Try to sit upright rather than lie down on the bench to ensure the infrared radiation permeates your body evenly.

  • Remove earrings, necklaces, bracelets, wristwatches, and other jewelry since it can cause burns if it has high thermal conductivity.

Stay Smart and Let Your Infrared Sauna Sessions Work Their Magic

For some, there is a definitive answer to the how often should you use infrared sauna bathing question. Experienced sauna goers without fatigue or underlying health conditions may immediately start with three to four 25-45-minute sessions. If you’re inexperienced and have a particular health problem, lower the frequency and duration in the first couple of weeks.

For more tips on how to maximize your sauna experience, consult a licensed sauna provider. Komowa Wellness staff has all the insights to prepare you for your sessions and help you feel instant relief.


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