How Long Should You Sit in an Infrared Sauna? A Beginner's Guide

Infrared saunas have become a go-to recovery tool, but one of the most common questions from first-timers is simple: how long should you actually stay in?

Start shorter than you think

If you're new to infrared heat, begin with 10-15 minutes. Unlike traditional saunas that heat the air around you, infrared panels heat your body directly, so you'll feel warm faster even at a lower ambient temperature. There's no need to push for a long session on day one.

Building up over time

Most regular users work up to 20-30 minute sessions, 3-4 times a week. That's typically enough to get a good sweat and the circulation benefits people use infrared for, without overdoing it. Some experienced users go up to 45 minutes, but there's little evidence that longer automatically means better results.

Full-spectrum vs near-infrared: does it change the timing?

Our Solace Full-Spectrum Infrared Sauna combines near, mid and far infrared wavelengths, which some people find lets them work up a sweat a little faster than near-infrared alone. If you're using a dedicated panel like the Radiant Arc Panel System for targeted red and near-infrared exposure rather than a full cabin session, sessions are often shorter — 10-20 minutes is common.

Listen to your body

However long you sit, the signal to stop is the same: if you feel light-headed, overly fatigued, or uncomfortable, step out. Hydrate before and after every session, and avoid infrared heat if you're unwell, pregnant, or have a heart condition, unless you've checked with your doctor first.

Sauna size matters for comfort

Session length is easier to stick to when the sauna actually fits your space and routine. The Cove Indoor Infrared Sauna suits 1-3 people for a private session, while the Horizon Indoor Infrared Sauna handles up to 5 for a larger household or shared use. If space is tight, the Drift Portable Infrared Sauna packs away between sessions.

Browse the full range in our Infrared Saunas collection.