Since their invention in 1965, infrared saunas have continued and continued to grow in popularity. Today, they are amongst the most popular health and wellness products on the market. This is because countless studies have shown just how beneficial they can be to the body, mind, and overall wellness. 

While most people know the benefits of saunas, many are unaware of the ways in which you can maximise these benefits. Many experts have discussed the ideal amount of time to stay in the sauna, the perfect sauna temperature, the optimal amount of weekly sauna sessions and so much more. 

In this article, we will discuss the ideal time to stay in a sauna for maximum benefits as well as help to explain what infrared saunas are, how they work and their health benefits. 

Section 1: Understanding Infrared Saunas

What Is An Infrared Sauna?

Put very simply, an Infrared sauna is a more modern type of sauna that uses the power of infrared lights to create heat. These saunas, often referred to as far-infrared saunas, do not warm the air around you like a traditional sauna. They instead use infrared lights to heat your body directly. 

One of the main reasons why infrared saunas are so incredibly popular is because they offer most of the same benefits as traditional sauna types without the intense heat that many people find uncomfortable. The average temperature within an infrared sauna sits at around 40°C - 60°C, which is far lower than a traditional sauna 70°C to 90°C. 

What Are The Health Benefits Of Infrared Saunas?

Many studies have shown that infrared saunas could potentially have a huge amount of amazing health benefits. While many of these studies are still very much in their infancy, the benefits are clear. Here are some, but not all, of the potential health benefits of infrared saunas. 

  • Improved Heart Health 
  • Pain Relief
  • Improved Sleep
  • Strengthening Immune System 
  • Stress Relief
  • Muscle Soothing 
  • Weight Loss 
  • Clearer Skin

If you would like to read more on the incredible benefits of sauna usage then check out our blog on 10 proven benefits of consistent sauna usage. 

Section 2: Optimal Infrared Sauna Usage

How Long Should You Stay In An Infrared Sauna?

The most honest answer to this question is that it depends on the person. Everybody’s bodies have different tolerances when it comes to heat and therefore when it comes to sauna usage. Because of this, there is no specific time that you should stay in an infrared sauna. 

For a sauna's typical relaxation purpose, you would need to stay there until you feel like your body is deeply relaxed. In order to fully understand just how relaxing and beneficial sauna usage can be it is important to start as a beginner with smaller sessions of around 5-10 minutes and then slowly build that up over time as your body becomes more accustomed to the temperatures of an infrared sauna. 

Is There An Optimal Time To Get The Health Benefits Of An Infrared Sauna? 

Once again, as we have touched on previously there is no specific time that can provide the most optimal benefits to all. It varies from person to person. However, to obtain the full benefits of the infrared lights it is recommended that you stay in the sauna for between 30 and 45 minutes. However, you should only try and stay in for 45 minutes if you are an experienced sauna user. 

When staying in a sauna for between 30 and 60 minutes, you allow your body to properly absorb the full spectrum infrared heat. This infrared heat is what provides your body with all of the amazing benefits and can help to put you in a state of complete relaxation. 

For optimal benefits, experts also suggest that you should be using an infrared sauna between 4 and 7 times a week to feel the full benefits. This is in order to obtain the full benefits as quickly as possible. 

Factors That Can Affect How Long You Stay In An Infrared Sauna

Many different extremely important factors can significantly affect how long an individual can stay within a sauna. These factors are, but not limited to: 

Experience - The more experience an individual has using infrared saunas, the more likely they are to be able to stay in the sauna for longer periods. Therefore, beginners will most likely struggle to stay within a sauna for the recommended 30-45 minutes. The ability to handle these lengths of time comes from slowly building up the time you stay in the sauna.

Temperature - Another factor that can significantly affect how long someone can stay within an infrared sauna is temperature. Infrared saunas typically sit around 40°C - 60°C. But the difference between a sauna at 40°C and a sauna at  60°C is drastic. 

Medical Conditions - There are many individuals with health conditions that can significantly impact the time that they can spend in a sauna. Individuals with cardiovascular diseases, and individuals who are on medication that can affect blood pressure, heart rate or hydration will find it far harder to stay in a sauna. In addition to this, pregnant women are advised to stay out of the infrared sauna or any kind of sauna. 

Hydration - Hydration is also another factor that should be carefully considered. During a sauna session, you will be sweating out a lot of liquids. Therefore making sure that you are sufficiently hydrated before going into a sauna can significantly impact the length of time you can last. If you enter a sauna whilst dehydrated you will start to feel dizzy and faint which is very dangerous. 

Age - Typically, the younger an individual is the longer they are able to withstand the heat of a sauna. This is because many older individuals have medical conditions or less fitness in comparison to younger individuals. So this can have a huge impact on the length of time that they can stay in a sauna. 

Section 3: Sauna Safety

How To Know When You Should Leave An Infrared Sauna?

When using a sauna it can sometimes be difficult to determine when your body is telling you that you should leave. The signs that you should look out for and that tell you it is time to leave the sauna are: 

Dizziness/Lightheadedness - This can indicate that your body is starting to overheat and that your body is severely dehydrated. 

Headaches - Headaches can be a sign that your body is both overheating and experiencing significant dehydration. 

Shortness Of Breath - If at any point in your sauna session you experience shortness of breath this could mean your body is struggling to deal with the heat. You should leave immediately. 

Heart Palpitations - If you are experiencing any heart palpitations or irregular heart beats then this could mean the sauna is negatively affecting your cardiovascular system.  

Feeling Uncomfortable - If at any time you feel uncomfortable this could be a sign that your body is not responding well to the sauna heat. 

How To Stay Safe In A Sauna?

Here are some tips to keep in mind to ensure that you are using saunas as safely as possible. 

Stay Hydrated - One of the most important safety tips that must be taken into account every time you enter a sauna is to make sure you are sufficiently hydrated. One of the biggest dangers of sauna usage is hydration, so making sure you have drank enough water before your session and also enough after to rehydrate yourself is vital. 

Wear Breathable Clothing - Wearing breathable clothing will help to ensure that you do not overheat while in the sauna. Materials such as linen and cotton are very light and allow the skin to breathe even in the intense sauna heat. 

Have A Sauna Partner - Another sauna safety tip that can help to increase the safety of your sauna session is to have a sauna buddy. This is so that you have someone with you who can look out for you in the unlikely event of any problems. While this is not necessary it is an extra layer of safety. 

Cool Off Properly - Rest for around 10 minutes after your sauna session to allow your body to return to its normal temperature. This will help to ensure that your body does not stay at an elevated temperature throughout the day. 

Remove Any Jewellery - Removing jewellery before entering a sauna is incredibly important for safety. This will help to avoid things such as irritation and burns as the jewellery heats up from the sauna's high temperatures. 

Premium Quality Infrared Saunas From UK Saunas

Do you want to experience the incredible health benefits of infrared saunas from the comfort of your own home?  

Here at UK Saunas, we stock a premium range of infrared saunas for both indoor and outdoor usage. We stock 1-person infrared saunas, 2-person infrared saunas, 3-person infrared saunas and 4-person infrared saunas that have been designed and manufactured with the highest quality in mind. Each of our saunas is low maintenance, easy to use, and remarkably energy efficient. 

Shop Our Range Of Premium Infrared Sauna