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Article: How Long Should You Stay in an Infrared Sauna?

How Long Should You Stay in an Infrared Sauna?

How Long Should You Stay in an Infrared Sauna?

Written by Chris Lang

You’re considering infrared sauna bathing and weighing up many factors to make the most of your time inside an infrared sauna. How long you should remain in the room might be the most important aspect. In general, anywhere between 25 and 45 minutes can be enough to help you reap the benefits of an infrared sauna.

This article will explain what determines the ideal duration of an infrared sauna session. We’ll also cover different ways this can boost your health and how to use your sauna properly.

Health Benefits of Staying in an Infrared Sauna

Before we explore how long you should stay in an infrared sauna, let’s first take a look at the various health benefits you can gain from regular sessions:

Duration of Sauna Sessions

Knowing that using sauna to detox and improve your health in other ways is great, but how long should you stay in a sauna? A general rule of thumb says that you can reap the benefits of your treatment if you stay inside for 25-45 minutes. As for the recommended infrared sauna frequency, you’re best off visiting an infrared sauna three to four times per week.

But if you’re just starting out and aren’t fond of high temperatures, take it easy early on. Two weekly sessions of 10-15 minutes should be perfectly fine in the first few weeks of your treatment.

Factors Affecting Duration

The above figures are general. They apply to most people who want to experience the soothing effects of infrared saunas.

That said, you may need to go slightly higher or lower, depending on several factors.

Hydration Levels

The first factor you should consider when determining the ideal duration is your hydration level. If you drink plenty of water, you should be able to visit an infrared sauna for over half an hour comfortably. Otherwise, avoid spending more than 20-25 minutes to prevent dizziness, nausea, and other related issues.

Another important detail is whether or not you’ve worked out before your sauna bathing. If yes, you should wait at least 10 minutes before going inside. If you step inside an infrared sauna immediately after a workout, you risk dehydration during an extended session. This is mainly because a sauna can mimic a light exercise (in terms of heat response), making the body think it’s still under stress.

Level of Experience

Although saunas can help alleviate various conditions, this doesn’t mean you can jump in as easily as someone who’s been visiting infrared saunas for years. The higher temperatures can be a real curveball, especially if you live in a cold region.

Therefore, if you’ve never visited a sauna, avoid going all the way the first time around. Rather than go through an entire 45-minute session, start by staying for 15 minutes to avoid being overwhelmed by the heat.

Overall Goals of Sauna Usage

Not everyone expects the same from their trip to an infrared sauna. How long you spend inside determines the benefits you experience. Here’s an overview of how long you should be in an infrared sauna, depending on your goal:

  • Improving skin health – Twice a week, at least 15 minutes

  • Heart health – Twice a week, 10-15 minutes in the first few weeks; moving up to three to four times a week for at least 30-45 minutes per session later on

  • Accelerating weight loss – Four times a week, at least 30 minutes per session

  • Improving detoxification – Three to four times a week, at least 15-25 minutes per session

  • Muscle recovery and alleviating pain – Three to four times a week, between 30 and 60 minutes per session

Individual Considerations

Your body might be worlds apart from someone else’s. The differences manifest themselves in many ways, including the ability to withstand high heat. A number of factors govern this ability, but the most significant consideration is whether or not you have underlying health conditions.

For example, if you have high blood pressure and other cardiovascular problems, you shouldn’t push yourself to the limit from the get-go. Instead, take it easy and spend just 10-15 minutes in an infrared sauna once or twice a week in the first month. Consult your cardiologist for more specific advice.

Likewise, eczema, atopic dermatitis, and other skin issues may limit the time you can spend in an infrared sauna. Profuse sweating can exacerbate these problems, which is why you should limit your sessions to 15-20 minutes at a time. Talk to a dermatologist to determine the optimal duration.

Safety Precautions

Modern infrared saunas offer one of the safest ways to enhance your well-being. For instance, Komowa Wellness has fully furnished infrared saunas that help you monitor your sessions to prevent dizziness, dehydration, and other consequences of heat exhaustion.

What else can you do to stay comfortable during your infrared spa bathing? Quite a few things:

  • Make sure the temperature isn’t higher than 140 degrees Fahrenheit – Most saunas have integrated thermometers that let you keep track of the heat.

  • Drink water before, during, and after the session – This will keep you hydrated throughout your sauna bathing.

  • Don’t use any electronics – Extended exposure to heat can damage even the most durable smartphones and tablets.

  • Don’t smoke inside the room or drink alcohol – Tobacco smoke can create a hazardous environment, whereas alcohol can make you dehydrated. Avoid drinking alcohol for a few hours before sauna.

  • Contact personnel if you notice anything strange – If the temperature is higher or lower than usual, or you can hear strange sounds, exit the sauna and contact the staff. Reliable technicians, such as those at Komowa Wellness, can eradicate these issues to ensure a safe, wholesome environment.

Comparison With Traditional Saunas

No discussion about the ideal duration of an infrared sauna session is complete without mentioning alternatives. More specifically, can you gain more from infrared saunas than traditional saunas? Are traditional saunas better than infrared saunas health-wise?

The answer is no. Traditional saunas aren’t better than infrared saunas when it comes to health benefits. They’re equally effective, and infrared saunas even outperform standard saunas in some respects.

For instance, they’re better at treating muscle and joint pain. The light rays penetrate the top layers of the skin, making infrared saunas perfect for alleviating severe discomfort.

Fine-Tune Your Infrared Sauna Visit and Experience the Soothing Effects

Initially, it may feel like you’re walking a tightrope when adjusting your visits to an infrared sauna. How long you should stay inside depends on many factors, but it shouldn’t take you too long to estimate the ideal duration and frequency.

If you’re an inexperienced sauna goer with an underlying condition, don’t go more than twice a week, and start with around 15-20 minutes per session. Only after you’ve grown accustomed to the high heat should you bump up the duration and frequency. And only do so after consulting your doctor.

If you want to use a sauna at home, contact Komowa Wellness for an indoor or outdoor sauna solution that will fit you perfectly.


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