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How Long to Sit in an Infrared Sauna
This page compares what sauna makers publish. It is not medical advice. If you are pregnant, take medication or have a heart or blood pressure condition, ask your doctor before using any sauna.
By Marcus Ellery. Prices checked .
Sauna makers suggest 10 to 20 minutes for your first infrared session, at a lower setting. Once you are used to it, their guidance runs about 20 to 45 minutes. Leave sooner if you feel dizzy, sick or unwell.
What makers recommend
| Source | First sessions | Regular sessions |
|---|---|---|
| Sunlighten | No more than 15 minutes; 10 to 15 minutes at 100°F | Build up over time |
| Peak Saunas | 15 to 20 minutes at 120 to 130°F | 25 to 40 minutes at 130 to 150°F |
| Topture | Not stated | 20 to 30 minutes at 120 to 140°F |
| Leisure Time | Start at 20 to 25 minutes | Build to 30 to 45 minutes |
| Sun Home (all home saunas) | 5 to 10 minutes | 15 to 20 minutes |
A simple way to start
- Pick a lower temperature setting for your first sessions.
- Set a timer for the shortest time on the list above that fits your cabin's maker.
- Drink water before and after.
- Leave at once if you feel dizzy, light-headed or sick.
- Add a few minutes per session over several weeks, staying within your maker's guidance.
Why infrared sessions run longer
Infrared cabins run at lower air temperatures than traditional saunas. Peak Saunas lists 130 to 150°F for its regular guidance, and Topture lists 120 to 140°F. Traditional saunas run hotter, so their usual session times are shorter. See infrared vs traditional sauna.
Ending a session
Leisure Time suggests sitting upright for the last minute or two before you stand, because standing up fast after heat can make you light-headed. Cool down before a shower or another round.
Running cost of a session
| Cabin power | 20 minutes | 40 minutes |
|---|---|---|
| 1,320 W (small 1 person cabin) | $0.08 | $0.16 |
| 1,700 W (2 person cabin) | $0.10 | $0.21 |
| 2,850 W (3 person, 240V) | $0.17 | $0.35 |
Heaters cycle off once the cabin is warm, so real costs can be lower. Try your own numbers in the running cost calculator.
What the evidence says
The Mayo Clinic says larger and more rigorous studies of infrared saunas are needed, and notes that no harmful effects have been reported. Sauna makers set the times above. We do not make health claims. See infrared sauna benefits.
Questions people ask
How long should you sit in an infrared sauna the first time?
Makers suggest 10 to 20 minutes at a lower setting. Sunlighten says no more than 15 minutes.
How long is too long in an infrared sauna?
Maker guidance tops out around 40 to 45 minutes for experienced users. Leave sooner if you feel unwell.
Can you sit in an infrared sauna for an hour?
None of the makers we checked suggest that long. Their regular guidance stops at 45 minutes or less.
Is it the same for a portable sauna?
Follow the maker of your blanket or tent. Many portable units have their own timers and session limits.
Sources
- Sunlighten, "First Time in an Infrared Sauna: The New User Protocol"
- Peak Saunas, "How Long Can You Stay in an Infrared Sauna?"
- Peak Saunas, "Infrared Sauna First Time: Complete Beginner's Guide"
- Topture, "How Long Should You Stay in a Sauna?"
- Leisure Time, "How Long Should I Stay in the Sauna for Maximum Benefits?"
- Sun Home Saunas, "How Long Should You Stay in a Sauna? Safe Session Guide"
- Mayo Clinic, "Do infrared saunas have any health benefits?"