The Ultimate Infrared Sauna Guide by Johannes

Growing up in Germany, sauna was a simple daily ritual. It helped me sleep better, recover faster, and stay healthy through all seasons.

When I later discovered infrared therapy, I was struck by its depth and efficiency. I wanted more people to experience these benefits from the comfort of their homes and for infrared to become something they could incorporate into their daily lives.

Over the past two decades, I’ve dedicated my time to developing sauna systems that make this possible. My insights can be found in the guide below, which explains the benefits of regular sauna sessions, shows you how to develop a suitable routine, and how to get the most out of each session.

What is infrared therapy?

Infrared is a form of light that we cannot see but can feel as heat. Unlike traditional saunas that warm the air around you, infrared waves directly and gently warm your body. This allows you to sweat at a lower, more comfortable temperature, and the heat still penetrates deep into muscles and tissue. The result is a more efficient, relaxing experience.

Full-spectrum infrared saunas are a type of infrared sauna that generates all 3 types of infrared light from infrared emitters. The full spectrum of infrared wavelengths includes:

• Near-infrared
• Mid-infrared
• Far-infrared

These infrared waves penetrate the human body at different depths, giving them slightly different therapeutic effects.

Benefits of a consistent sauna routine

Infrared therapy works best when it becomes a habit. A single sauna session might give you a feeling of relaxation, but the real benefits come with regular use. These include:

- Relief from joint pain, stiffness, and improved circulation
- Improved sleep quality 
- Detoxification support
- A calmer, better-regulated nervous system
- Immune system support 
- Improved skin clarity and tone
- Faster recovery and muscle relaxation and muscle relief
- Increased metabolism and weight management

Having an infrared sauna at home makes it easier to incorporate this into your daily or weekly rhythm. It becomes less of a "treat" and more of a tool for long-term well-being.

How to incorporate sauna into your daily routine

There's no one-size-fits-all solution, but here are the basics I recommend:

Choose your time of day
Morning sauna sessions can boost circulation and energy. Evening sauna sessions can help you unwind and prepare for sleep. Experiment with both to find what works best for your body and schedule.

Before your session
Hydrate adequately beforehand. Drinking water beforehand helps your body sweat more effectively and supports detoxification. Avoid caffeine or heavy meals shortly before your sauna session.

Treat your sauna session as a ritual, not a rush. Put on soothing music, dim the lights, or choose a chromotherapy color that matches your mood (blue for calm, red for energy). A few minutes of deep, conscious breathing can help calm the nervous system and ease the transition from a busy day to stillness. The more presence you bring, the more your body will respond.

During your session
The optimal duration for an infrared sauna session is 25 minutes at 55 ºC, at least three times a week for a minimum of three months.



Most users start with 20 to 30 minutes – if infrared sauna is new to you, start slow and gradually increase duration and temperature. The ideal temperature is between 45 °C and 60 °C. The goal is not to endure as much heat as possible, but to reach a state where your body gently sweats and relaxes. Additionally, you should wipe sweat from your body during the session to remove toxins excreted through the skin. 

After your session
Allow yourself some time to cool down. A short walk, a contrast shower, or a cold rinse can stimulate circulation. Rehydrate and avoid immediately returning to a stressful or overstimulating environment.

Tips for maximizing your sauna session

The sauna is more than just a place to sweat. Here are some things you can do during your sauna session to enhance the benefits:
Gentle stretching or mobility exercises to release tension
Breathwork or guided meditation to calm the nervous system
Journaling or simply sitting in silence to mentally disconnect
Red light therapy if you have a portable device 
Listen to soothing music or enjoy the silence, depending on how you feel

Consider it a time to recover both physically and mentally. 

Frequently Asked Questions

How often should I use my infrared sauna?
3 to 4 times a week is ideal for most people. Some use it daily. Start with what's comfortable for you and gradually increase the frequency.

Is infrared heat safe?
Yes. Our saunas use the full infrared spectrum, including near, mid, and far wavelengths. This mimics the beneficial part of sunlight without the harmful UV rays.

Can I use the sauna if I'm not feeling well?
If you're fighting an infection or feeling unwell, you should rest and allow your body to recover. Always consult a doctor if in doubt.

What should I wear?
The less between your skin and the infrared radiation, the better! 

How long does it take to feel results?
Some people notice improvements in sleep, skin, and recovery after just the first few sessions. Long-term success comes with regular use.

What to consider before buying an infrared sauna

Not all infrared saunas are created equal. Here are a few things to consider when choosing:

Infrared quality
Look for a full-spectrum infrared system with near, mid, and far wavelengths. Some brands only offer far infrared, which limits depth and benefits. Clearlight® uses True Wave™ halogen heaters, which deliver a consistent and therapeutic dose of full-spectrum infrared to the entire body.

Manufacturing and materials
Opt for high-quality, non-toxic materials such as FSC-certified cedar or hypoallergenic basswood. Interiors should be durable and easy to clean.

Warranty and service
A quality sauna is a long-term investment. Make sure the manufacturer offers a comprehensive warranty covering both heaters and cabinetry. Clearlight® offers a lifetime warranty for residential customers.

Low EMF and ELF values
Look for independently tested low EMF and ELF emissions to avoid unnecessary exposure with regular use.

Design and comfort
Check out features and accessories such as ergonomic backrests, easy-to-use controls, and enough space to sit, stretch, or lie down comfortably.
 
From understanding the technology to finding the right model for your space, there's a lot to discover. Visit our Wellness Journal, watch our founder videos, or speak to our team of sauna specialists – we'll guide you every step of the way.