How Long to Stay In Infrared Sauna? Best Temperature Guide

Ever caught yourself sitting in a sauna thinking, “Okay... how long am I supposed to stay here?” Yeah, you are not alone. And don't get started on temperature! Truth be told, knowing how long to stay in an infrared sauna and what temperature works best makes all the difference if you are aiming for real benefits without overdoing it.

This guide is your personal roadmap to timing your sauna sessions just right. Think of it as your cheat sheet to a better, safer sweat—just what you need to enjoy the heat safely and get the most out of your sessions..

How Long To Stay In Infrared Sauna: A Quick Guide

What Makes Infrared Saunas Different From Traditional Saunas

Unlike conventional saunas that heat the air around you to extreme temperatures around 150-195°F/65-90°C, infrared saunas use light technology to directly warm your body at more comfortable ambient temperatures at 110-135°F/43-57°C.

This difference lets you:

• Stay in the sauna significantly longer
  • sdcsdcsdc
  • sdcdsc
  • sdcsdc
• Sweat more at lower temperatures
• Experience deeper tissue penetration (up to 3 centimeters below the skin surface) to help relax muscles and improve circulation
• Enjoy similar cardiovascular benefits with less discomfort
• Tolerate more frequent sessions

How Long to Stay In Infrared Sauna: Choosing The Best Duration Based on Your Needs

Your optimal session duration depends primarily on your experience level, health status, and comfort.

For Beginners (0-2 Weeks)

If you're new to infrared saunas, your body needs time to adapt:

• First session: 5-10 minutes at a lower temperature (110-115°F/43-46°C)
• Week 1: 10-15 minutes, gradually increasing the temperature
• Week 2: Work up to 15-20 minutes as comfort permits
• Frequency: Start with 2–3 sessions per week to allow your body time to adjust

If you don't sweat much at first during your initial sauna sessions, that's completely normal. Your body is still getting used to it, especially if you've had a lot of toxins built up over time. With regular use, your body will adjust, and before long, you’ll be sweating easily.

For Regular Users (2 Weeks - 3 Months)

Once your body adapts to infrared heat:

• Standard session: 20-30 minutes
• Temperature: 120-130°F (49-54°C)
• Frequency: 3–5 sessions per week, depending on how your body feels
• Approach: Single session or break into 10-minute increments with short cooling periods

At this stage, you'll likely begin sweating more quickly, maximizing detoxification benefits while your body maintains comfortable temperature regulation.

For Experienced Users (3+ Months)

Veteran sauna users can safely extend sessions:

• Maximum duration: 30-45 minutes
• Temperature: Up to 135°F (57°C)
• Frequency: 4-7 times weekly
• Approach: Consider split sessions with cooling breaks for longer total heat exposure

Listen to your body. Even experienced users should exit if feeling lightheaded, dizzy, or uncomfortable, regardless of time spent.

Infrared Sauna Duration By Sauna Type: How Long To Stay In Each

Let’s take a look at the different types of infrared saunas and how long you should stay in each for safe and effective results:

Far Infrared Sauna (FIR)

Recommended duration: 20 to 45 minutes

Far infrared saunas heat your body more deeply than near infrared, making them ideal for detoxification, pain relief, and muscle recovery. Beginners should start with 20 minutes and gradually build up as their body adapts. FIR saunas are great for long, relaxing sessions since the heat is gentle and penetrates deeply.

Near Infrared Sauna (NIR)

Recommended duration: 10 to 20 minutes

Near infrared saunas use light waves that primarily target the surface of the skin. They’re often used for skin health, wound healing, and boosting cellular energy. Because of the more intense localized heat, sessions are shorter. It’s best to rotate body positioning every few minutes to evenly distribute exposure.

Full Spectrum Infrared Sauna

Recommended duration: 20 to 40 minutes

Full spectrum saunas include near, mid, and far infrared wavelengths, offering a combination of deep detox, improved circulation, and skin-level rejuvenation. These saunas can feel more intense, so it’s important to listen to your body. Starting with 20–25 minutes is ideal before gradually increasing.

Portable Infrared Sauna

Recommended duration: 15 to 30 minutes

Portable saunas usually use far infrared panels in a foldable or tent-like design. The heat level is generally lower than built-in units, making them ideal for those easing into sauna use or seeking flexibility at home. Sessions should start at 15 minutes and can extend to 30 as tolerated.

Infrared Sauna Blankets

Recommended duration: 15 to 40 minutes

Infrared sauna blankets wrap around the body and deliver far infrared heat, often used while lying down. They're popular for home use and offer benefits like relaxation and calorie burn. Start with 15–20 minutes to test heat tolerance, and increase over time. Always use a towel layer to absorb sweat and prevent overheating.

The Right Infrared Sauna Temperature For You: What You Need To Know Before You Step In

The optimal temperature depends on your specific goals, so let’s break down what works best for relaxation, detox, and recovery.

For Relaxation & Stress Relief: 110-125°F (43-52°C)

Lower temperatures create a gentle experience for unwinding and relieving stress. This range promotes what researchers call relaxed alertness, the perfect state for creativity and problem-solving.

For Detoxification: 125-135°F (52-57°C)

Higher temperatures within the infrared range accelerate sweating, which enhances the elimination of toxins through the skin. The sweet spot is around 130°F (54°C) for most people.

For Pain Management: 115-125°F (46-52°C)

Moderate temperatures provide effective pain relief for conditions like arthritis, fibromyalgia, and muscle soreness without overwhelming those with pain sensitivity.

For Heart Health: 120-130°F (49-54°C)

This range sufficiently elevates heart rate and dilates blood vessels to deliver cardiovascular benefits similar to moderate exercise. Studies show infrared saunas can help reduce blood pressure and improve circulation.

For Athletic Recovery: 125-135°F (52-57°C)

Athletes benefit from higher temperatures that improve blood flow to tired muscles, but sessions should be timed appropriately with workout schedules.

Things To Know Before Setting Time & Temperature For Your Infrared Sauna Session

Before you hop in and turn up the heat, here are the key things to consider when setting the time and temperature in your infrared sauna:

Health Considerations

• If you have heart conditions, respiratory issues, or are pregnant, consult a doctor before use.
• Chronic illness, medications, and dehydration risk can affect how your body responds to heat.
• Start slow and stay hydrated before, during, and after each session.

Fitness Level

• More active individuals may tolerate longer sessions and slightly higher temperatures.
• If you’re new to exercise or less active, begin with shorter sessions (10–15 minutes) at lower temperatures.
• Use your post-workout sauna session to aid recovery, not overexertion.

Age Factors

• Older adults may have reduced heat tolerance, so lower temps and shorter sessions are safest.
• Children and teens should only use infrared saunas under adult supervision and for short durations.
• Aging skin and slower cooling mechanisms mean a gentler approach is better for older users.

Body Signals To Monitor

• Watch for signs like dizziness, nausea, headache, or rapid heartbeat—these mean it’s time to exit.
• If you're feeling energized and clear-headed, you're likely within your ideal zone.
• Always leave the sauna if you feel unwell, even if the timer hasn’t gone off.

How Often Should You Use An Infrared Sauna?

Let’s dive into the scheduling options for your infrared sauna routine.

Daily Use

• Daily sessions can be safe for healthy individuals, especially at lower temperatures.
• Keep sessions short (15–30 minutes) to avoid fatigue or dehydration.
• Ideal for stress relief, muscle recovery, and maintaining routine wellness.

Weekly Routines

• 3–4 sessions per week work well for most people seeking consistent benefits.
• Allows time for your body to recover while still building up tolerance.
• Great for supporting detox, circulation, and long-term health goals.

Signs Of Infrared Sauna Overuse

• Persistent fatigue after sessions, even with adequate rest
• Headaches or dizziness during or after use
• Dehydration symptoms like dry mouth, dark urine, or muscle cramps
• Trouble sleeping or feeling overstimulated at night
• Increased heart rate or feeling lightheaded when standing
• Irritated or overly dry skin from prolonged heat exposure

What To Do Before, During, & After Infrared Sauna Session

To maximize every infrared session, here is what you need to do before, during, and after:

Pre-Sauna Preparation

• Shower before your session to remove lotions, oils, and dirt.
• Wear light, breathable clothing or go in with a towel to allow better heat absorption.
• Avoid heavy meals and alcohol beforehand.

Optimal Positioning

• Sit upright if possible to allow full back and core exposure.
• Use a towel to sit on for hygiene and to absorb sweat.
• If you lie down, finish the last few minutes sitting to help your body adjust before standing.

Hydration Strategy

• Drink a glass of water 15–30 minutes before your session.
• Keep a water bottle nearby and take small sips if needed.
• Replenish electrolytes after your session, especially if you sweat heavily.

Post-Sauna Protocol

• Cool down slowly—don't jump into a cold shower right away.
• Wait 10–15 minutes, then shower to rinse off sweat and toxins.
• Rehydrate and rest; this helps your body recover and absorb the benefits.

Conclusion

When figuring out how long to stay in infrared sauna sessions, begin conservatively, progress gradually, and always prioritize how you feel over rigid time recommendations. With consistent use, you'll quickly identify your body's unique preferences to maximize the impressive health benefits these innovative saunas offer.

Nordvik offers high-quality infrared saunas designed for comfort, performance, and lasting results. Whether you're just starting out or looking to upgrade, our compact saunas make it easy to customize each session to your needs. Check out our collection now and find the perfect fit for your wellness goals.

FAQs

Is 20 minutes in an infrared sauna enough?

Yes, 20 minutes is enough for most people to enjoy benefits like relaxation, improved circulation, and light detox. Beginners, especially, should start with 15–20 minutes before increasing duration over time.

Is 2 hours in the sauna too much?

Yes, 2 hours is too long and may lead to dehydration, overheating, or fatigue. Most sessions should stay between 15 and 45 minutes for safe and effective use.

Is it better to do an infrared sauna in the morning or at night?

Both times work, but it depends on your goals. Morning sessions can energize and boost circulation, while evening sessions help with relaxation, stress relief, and better sleep.

Is it OK to infrared sauna every day?

Daily use is safe for many healthy individuals if sessions are kept moderate and hydration is maintained. Listen to your body and take rest days if you feel fatigued or overheated.