A person enjoying the benefits of our 3 person infrared sauna.

How Long Should You Stay In An Infrared Sauna for?

Infrared saunas have gained recognition for their potential health benefits, which include relaxation, improved circulation, and even pain relief. 

But a common question we’ve received from our users is, “How long should I stay in an infrared sauna to maximise its advantages while ensuring safety?” 

To answer this question, let’s explore the scientific studies and guidelines that offer insights into the ideal duration for infrared sauna sessions.

How Long Should You Stay In An Infrared Sauna?

There are a number of factors that can affect this number but typically the rule is as follows:

The optimal time in an infrared sauna for beginners is 15-30 minutes while the more experienced users can tolerate being in an infrared sauna for 45 minutes up to an hour

But again, these are rough guidelines and there are other factors that can impact these estimates which we will go into.

Infrared sauna use in the UK

Factors Affecting Infrared Sauna Duration

While we have provided rough guidelines, you should also consider the following factors before you decide the length of your infrared sauna session:

Heat Tolerance

The primary factor influencing how long you should stay in an infrared sauna is your own heat tolerance. Unlike traditional saunas, which can reach extremely high temperatures, infrared saunas operate at more moderate levels (typically between 120°F to 140°F or 49°C to 60°C). Sun Stream saunas have a maximum temperature setting of 65’c. 

Nevertheless, each person’s tolerance for heat varies, so it’s essential to listen to your body.


As we have highlighted, new users shouldn’t try to push themselves into the lengths of sessions that more experienced users can do. However, even experienced users should keep their sessions capped at an hour.

Individual Health Goals

The purpose of your infrared sauna session can influence its duration. If you’re using the sauna for relaxation and stress reduction, shorter sessions may suffice.

Conversely, those seeking the health benefits of infrared sauna therapy such as pain relief or detoxification, might benefit from longer sessions over time.

Medical Conditions

If you have underlying medical conditions or take medications that affect your ability to tolerate heat, it can affect whether you should use an infrared sauna at all, let alone how long you should be in one. 

It’s important to consult with a healthcare professional before using an infrared sauna as they can provide guidance tailored to your specific health needs.

Scientific Studies on Infrared Sauna Session Duration

Several scientific studies have examined the effects of different session durations in infrared saunas, shedding light on the potential benefits and safety considerations:

  1. Cardiovascular Health: A study by Beever in 2009, published in the “Canadian Journal of Diabetes,” found that infrared sauna sessions lasting 15 minutes at a time, performed three times a week over a period of three weeks, resulted in significant improvements in vascular endothelial function. This suggests that relatively short sessions can have a positive impact on cardiovascular health.
  2. Pain Relief: Research on pain relief in conditions like fibromyalgia and arthritis often involves longer sessions. Studies indicate that benefits are more pronounced after 30 to 45 minutes, with some users reporting pain reduction during and after sessions.
  3. Detoxification: Detoxification benefits may be achieved in shorter sessions, but some individuals engage in more extended sessions, up to an hour, to enhance the sweating process and promote detoxification.
  4. Stress Reduction: Infrared saunas are known for their relaxation benefits, and even short sessions can help reduce stress and improve sleep quality. Regular use over time may lead to more profound relaxation effects.

Balanced view of Infrared sauna use in the UK

Can You Safely Use an Infrared Sauna Every Day?

For normal use, you can sit in an infrared sauna daily as long as you keep your session durations to a safe and comfortable level. 

However, if you have more specific goals like detoxification, then you’ll want to space your sessions out to give your body adequate time to adjust.

Safety Considerations Before Getting in an Infrared Sauna

Before you begin, there are important considerations that you shouldn’t neglect if you want to stay safe.


Stay well-hydrated before, during, and after your session. Proper hydration helps your body regulate temperature and promotes sweating, which is vital for detoxification.

Temperature Monitoring

Be mindful of the sauna’s temperature. Most infrared saunas allow you to adjust the heat settings. However you can pay more attention to the amount you are sweating rather than the cabin temperature. 

If you are sweating heavily at 50’c for example, and this is a temperature you feel more comfortable at, there is no need to allow the sauna to reach its maximum temperature. 

You want to be able to enjoy the session so you feel more inclined to use the sauna more often.


It’s important to wear the correct clothing when in an infrared sauna. Minimal clothing options like bathing suits are best and it’s also important to remove any accessories like jewellery. You want to be as comfortable as possible.

Listen to Your Body 

Pay close attention to how your body responds to the heat. If you feel lightheaded, dizzy, or uncomfortable, exit the sauna immediately and cool down.


The ideal duration for an infrared sauna session varies depending on individual factors and health goals. Scientific studies suggest that beginners can start with 15 to 30-minute sessions and gradually extend them as they become more accustomed to the heat. 

Ultimately, the key to reaping the benefits of infrared sauna therapy while ensuring safety is to find a duration that works for you and to prioritise consistent use for long-term wellness. Always listen to your body and consult with a healthcare professional if you have any concerns about sauna therapy.

If you have any more questions about infrared sauna session duration, or are interested in trying an infrared sauna yourself, then get in touch with us today.