At a glance
- Comfortable introduction: enjoy a brief visit around 110°F (Cleveland Clinic)
- Popular session: settle into up to 30 minutes of infrared warmth
- Easy rhythm: infrared sauna fits naturally into a regular wellness routine
- Temperature range: infrared saunas run 110–135°F — much cooler than traditional saunas
Wondering how long to stay in the sauna? This one’s easy to plan — the guidance is refreshingly specific, so you can just relax and enjoy the warmth.
How long to stay in
- Starting out: “Start at something like 110 degrees for five to 10 minutes,” then build up gradually as your body adapts.
- Session length: keep sessions below 30 minutes, including once you are experienced.
- Weekly cadence: it's best to limit visits to three to four times a week.
Why infrared runs cooler
Infrared saunas operate at 110–135°F, cooler than a traditional Finnish sauna by design. Infrared panels warm the body directly rather than heating the surrounding air first, creating a comfortable setting for a 20–30 minute session.
Building your habit
A sensible progression: week one, two short sessions of 10 minutes. Week two, push toward 15–20 minutes. From there, settle into 20–30 minute sessions three or four days a week — and bring water in with you every time; hydration is the single most repeated piece of sauna advice in the clinical guidance.
Sources
- https://health.clevelandclinic.org/infrared-sauna-benefits — all figures: 110°F / 5–10 min starting guidance, sub-30-minute session cap, 3–4 visits per week, 110–135°F operating range
These guides pull together published research for general wellness reading — they’re not medical advice, and everyone’s a little different. If you’re pregnant or managing a heart, circulation, seizure or other health condition, just check with your doctor and let our staff know, and we’ll help you choose what feels right for you.
Want a short guide to all nine spa experiences? Read the free wellness guide.
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