With the health benefits of infrared saunas extremely well-documented, it’s worth asking the question of how long it takes for the benefits to kick in and whether or not you can ever have too much of a good thing.
In this article, we look at what research has explored around sauna session length and frequency, and how you might structure an infrared sauna session based on comfort, experience and general wellbeing goals.
How long should you stay in an infrared sauna?
Many infrared sauna studies commonly use sessions of around 20–30 minutes at moderate temperatures, several times per week, over a period of weeks or months.
Based on how infrared saunas are typically used in research settings, a 25-minute session at approximately 55ºC, 3 times per week, is a commonly referenced format. However, individual responses vary, and sauna use should always be guided by comfort, hydration and personal tolerance.
This recommendation comes from analysing a list of sauna clinical studies on the amount of time used to achieve multiple health benefits, determining the length of time in the sauna and the frequency of sauna exposure for each study. These referred clinical studies that used a cabin sauna along with temperature measurement to exemplify the practical applications of saunas and the resultant outcomes. Keep in mind that the temperature of the sauna cabin does not create the benefits, rather, it is a controlled mechanism of increasing the core body temperature which facilitates the benefits.
How long should you sauna for muscle soreness?
Many people use heat therapy for muscle relaxation and recovery. Frequent sauna use for 30 minutes at 55ºC is how long you should spend in a sauna for sore muscles. Heat exposure causes blood vessels to widen, increasing circulation. This may support the delivery of oxygen and nutrients to muscles and assist with post-exercise relaxation.
How long should you sauna for detoxification?
Saunas are often associated with sweating, which plays a role in the body’s natural temperature regulation. To use a sauna for detoxification benefits, you should stay in a sauna for 15 to 25 minutes at 55ºC-60ºC.
While sweat contains small amounts of trace substances, the body’s primary detoxification organs are the liver and kidneys. Sauna use should be viewed as a complementary wellness practice rather than a detox treatment.
How long should you stay in the sauna for weight management support?
Some studies associate regular sauna use with temporary increases in heart rate and energy expenditure, similar to light physical activity.
Protocols for weight management often involve sessions of 45 minutes at 60ºC, 4-5 times per week over a 3-month period.
This is because frequently using a sauna increases your metabolism and causes you to burn calories in a sauna at a higher rate than you would otherwise.
You can use our sauna calories burned calculator to estimate how many calories you burn in a sauna depending on your weight and how long you spend in a sauna.
How long should you sauna for mental wellbeing?
Saunas are often used as a dedicated pause in the day - a quiet, screen-free space to slow down, disconnect and focus inward. Sessions of 15–20 minutes at around 60ºC are commonly used for relaxation and stress reduction.
Heat exposure may support relaxation by encouraging the body to shift into a parasympathetic (rest-and-digest) state. Many users report improved sleep quality and a sense of calm following regular sauna use.
How long should you use a sauna for a cold or flu?
You should not use a sauna while unwell with a cold or flu, particularly if you have a fever.
Some people use short sauna sessions (around 15 minutes) as part of a general wellness routine to support overall immune function when they are otherwise healthy. Sauna use should never replace medical care.
How long should you sauna for heart health?
Observational research on traditional sauna bathing has linked regular sauna use with markers of cardiovascular wellbeing. Typical use patterns involve short to moderate sessions, several times per week.
Infrared saunas operate at lower air temperatures and may provide a more comfortable experience while still stimulating circulation. Anyone with cardiovascular conditions should consult a healthcare professional before starting sauna use.
The most famous randomized clinical trial for heart health examined middle-aged Finnish men over an extended period of time and determined frequent Finnish sauna visits improved longevity from cardiovascular disease-related deaths.
How long should you sauna for skin benefits?
Regular sauna use has been shown to be beneficial for skin elasticity and collagen production. Short sessions of around 15 minutes, 1–2 times per week, are commonly used to support skin comfort and circulation.
Heat exposure may temporarily increase blood flow to the skin, which can support skin nourishment and appearance. Individual skin responses vary, and sauna use should be followed by adequate hydration and skincare.
How long should you sauna for blood sugar support?
Some studies have explored heat exposure and insulin sensitivity, but findings vary.
Sessions of around 20–25 minutes at moderate temperatures are sometimes used as part of a broader lifestyle approach that includes nutrition, movement and medical guidance. Sauna use is not a treatment for diabetes and should not replace medical management.
This causes glucose to better be taken up by your cells and a sauna session has been shown to increase insulin absorption by up to 110%.
How long does it take to notice benefits from sauna use?
On average, it takes 3 months of regular sauna bathing at 3-times a week to notice any physiological health benefits of infrared sauna use.
Perceived benefits such as relaxation, improved sleep or muscle comfort may occur sooner, while longer-term physiological changes depend on consistency and individual factors.
The potential health benefits of infrared saunas continue to grow the more frequently you stay in the sauna.
Is a daily sauna use safe?
Yes, a daily sauna is generally good for you depending on the potential health benefits you desire from a sauna bath.
For healthy individuals, daily sauna use may be well tolerated, provided sessions are kept within comfortable limits and hydration is maintained.
Listening to your body is essential. Overheating and dehydration can occur if sessions are too long or fluids are inadequate.
What happens if you stay in a sauna too long?
Extended or excessive heat exposure can lead to dehydration, dizziness, headaches or heat stress.
As with any heat-based practice, moderation and recovery are important.
What should you wear in a sauna?
In most Western countries, public sauna bathing requires you to wear clothes and preferably a towel.
In private infrared saunas, many users prefer minimal clothing with towels for comfort and hygiene. Cultural norms vary widely, particularly in Scandinavian countries.
What is the best temperature for an infrared sauna?
The best temperature for an infrared sauna is typically 50-60ºC, however, with infrared saunas it is important to ensure the heater panels are turned on at all times. Because infrared heaters emit radiant heat directly, comfort can be adjusted by airflow or session length rather than simply increasing temperature.
If the thermometer inside your infrared sauna cabin reaches its desired temperature set on the digital control pad, the heater panels will turn off automatically and only turn back on when the temperature in the cabin goes below the set temperature.
To experience the most benefits, you want to ensure the infrared rays are penetrating your body directly for your entire session.
Depending on the type, traditional saunas can reach temperatures of 65ºC - 110ºC. A traditional sauna with wood-burning heat therapy will have dry heat, while traditional Finnish saunas will use sauna rocks for wet heat.
Both these sauna types provide similar benefits to traditional heat therapy – a very hot air temperature. Experienced users enjoy this sauna experience, while beginners prefer lower temperatures like in an infrared sauna. Again, this is a personal preference for whichever sauna experience you enjoy most.
What is the best time of day to use a sauna?
The best time of day to take a sauna is in the early morning or late evening. This is because the body's natural cycle of hormone regulation occurs during sunrise and sunset.
Sauna use during these times provides an additional benefit to the regulation of hormones, as the body is naturally going through its hormonal cycle to either begin or finish the day, heat stress further activates physiological responses that support this regulation.
Regardless of the optimal time to have your sauna session, you should always listen to your body and tailor the sessions to your needs and wants.
For some, stepping into a sauna in the morning can help kick-start the body’s circulatory system and wake them up, while others may find taking a sauna in the evening can regulate their circadian rhythm for sauna sleep benefits.
Infrared sauna use for beginners
Beginners should prioritise having an enjoyable, relaxing and beneficial experience. Therefore, having regular cooling breaks, ensuring you drink plenty of liquids to prevent dehydration, and getting fresh air are all a part of the experience.
Dr Marc Cohen has provided Clearlight® Saunas with a beginner sauna session protocol:
- Rinse before you sauna in warm, clean water to remove any impurities on the skin.
- Keep the temperature high in the sauna, and ensure you are comfortable by taking breaks or opening the sauna door.
- Every 5 to 15 minutes when you begin to overheat, take a break to experience cold – ice bath, cold plunge, pool or cold shower for a short period of time (minimum of 30 seconds).
- Dry yourself thoroughly and re-enter the already hot sauna, drinking water with minerals.
- Repeat this 2 to 4 times depending on how long you have.
- Afterwards, take your time to remain in a relaxed state. Allow 15 to 30 minutes where you can rest, breathe and enjoy a balanced nervous system.
Speaking to Dr Marc Cohen, he explained to us that,
“There’s no prescription to say based on your body type, this is how long or how much time you should spend in the sauna. But there is a subjective prescription to say go to the point where you are comfortably uncomfortable, take three calm breaths at that point, go and relax, and then do that for a couple of rounds.”
It comes as no surprise that Dr Marc Cohen recommends that anyone spending time in a sauna is well hydrated before they enter.
“Heat can move a steam train, so when you’re using saunas it’s really important to stay hydrated, and have an idea of your own personal tolerance. That point of tolerance is dynamic, and changes depending on our mood, how often we use a sauna, as well as our state of health."
How long should beginners stay in a sauna?
Beginners should aim to start with 15 minutes in an infrared sauna and work their way up to a more tolerated average sauna session, between 25-45 minutes.
While exact time-frames might remain personal preference to one's ability to withstand the heat, infrared saunas have an advantage over traditional saunas when it comes to how long you can stay inside soaking up their benefits. This is because they operate at lower air temperatures than traditional hot-air saunas.
Consequently, you get the same benefits of a standard sauna without putting excessive heat on the skin or lungs and causing any discomfort. You'll also receive far more benefits in an infrared sauna vs. a traditional sauna due to the properties of infrared wavelengths.
How long should experienced sauna users stay in a sauna?
An experienced sauna user may enjoy spending over 45 minutes in any given sauna session, depending on what they are wanting to achieve.
Some experienced users might choose to enhance their sauna session by incorporating something like the Niacin Detox Protocol or another sauna enhancer. Session length and frequency should always be adjusted based on how you feel on the day.
Infrared vs traditional sauna session length
Yes, you should spend roughly the same amount of time inside an infrared sauna as you would spend inside a traditional wood-burning sauna or steam room, though infrared saunas tend to feel more comfortable at lower temperatures.
As outlined in this blog, the amount of time you spend inside a sauna for the most benefits is roughly 25 minutes, 3 to 4 times per week at 55ºC. What makes infrared sauna so desirable to use for benefits is that it is more comfortable and relaxing to use (especially for beginners) over wet or extremely hot saunas without compromising how good they are for you.
Spending time in a sauna is possibly one of the best resources you can do for your health in order to live a long, high-quality life. Simply spending 25 minutes, only a few times per week, is an easy, safe and enjoyable way to live life to your fullest.
If you're interested in Clearlight® Saunas for your home, browse our range of luxury infrared saunas.