How long should we stay in an infrared sauna before it becomes unsafe?

So, you’re telling me to sit in a box and cook myself? Do I look like a Christmas turkey? Well, that’s what I thought when I was first introduced to an infrared sauna.

Indeed, sitting in a box getting zapped with infrared rays is harmful, but it turns out it was the complete opposite (if done right)

The question commonly asked is, “How long should I stay in an infrared sauna?”. I’ve done all the research, so you don’t have to.

What Is an Infrared Sauna Session?

An infrared sauna session uses infrared light to heat the body temperature, providing various health benefits. Unlike traditional saunas, infrared saunas heat your body, not the room, so you can also start sweating. Same, same, but different!

A study published in 2023 suggests that an infrared sauna can improve circulation, alleviate muscle soreness, and promote detoxification to help skin conditions.

Although there are many benefits, there is also lots of important information associated with it, like how long we should spend in an infrared sauna.

Why Knowing the Optimal Session Length Is Crucial

Dialling the perfect duration for an infrared sauna session is all about balance. We can maximize the health benefits while avoiding risks like dehydration or heatstroke. Timing matters, here’s why:

  • MMaximizinghealth benefits: Given the significant benefits of a sauna, we need to ensure we nail the timing. Boosting blood flow and enhancing cardiovascular health are among the benefits. Let’s do it right!

  • Avoiding Negative Effects: Long exposure to heat is a severe health hazard; overexposure can lead to dehydration and negatively affect blood pressure and the body’s core temperature. It’s not something to mess about with!

With these in mind, I have collected a variety of expert opinions on how long we should spend in an infrared sauna.

Experts’ Advice on infrared sauna Session Length

1: Starting Point:

Consult with a healthcare provider: Before embarking on your infrared sauna journey, consult with a healthcare provider; this mainly applies to those with health conditions like high blood pressure or chronic pain and seeking pain relief.

This may not be necessary if you are healthy and fit, but it is still recommended. In my case, I was already at the doctor’s, so when I was leaving, I just asked the question!

2: First-Timers’ Introduction:

Adapt gradually: I have done this under the Advice of Andrew Huberman (not directly, lol). By chopping them up, you can physically and mentally prepare for the increase.

Begin with brief sessions of 5 minutes to gauge your body’s reaction; this only applies to those new to infrared sauna therapy.

When I started using the infrared sauna, I always had a cold shower before; this always helped me get used to the heat therapy. Embrace the cold before getting in!

3: Incremental Increase:

Searching for the sweet spot: Extending your sessions gradually by 5-minute increments allows your body to adapt to the heat. We want to get up to 20 – 30 minutes per session, so keep this in mind.

We are not trying to be superheroes from the get-go; everything takes time. When I first got my infrared sauna, I went up in singular minutes! I was overprotective; you don’t have to be.

Key Considerations for a Successful INFRARED SAUNA Experience

  • Hydration: Stay hydrated, properly hydrated! There is no getting around this one. Keep drinking water before, during and after! We don’t want heat stroke; we want stress reduction instead. I use a thermal flask, this keeps everything inside at the termrature you put it in!

  • Listening to Your Body: Always be aware of how your body is feeling. This is the best indication of what you need to be doing. If you feel lightheaded or uncomfortable, it’s time to get out of the sauna, even for just a few minutes!

  • Post-Session Cooling: It’s always a good idea to jump into a cold shower or an ice bath to bring down your body temperature. Personally, I think it’s an incredible feeling! Embrace it.

Going Beyond: Enhancing Your INFRARED SAUNA Sessions

  • Want to get fancy? Try aromatherapy! You can get diffusers compatible with your infrared sauna to help with the detoxification process.
  • Meditation or light stretching within the sauna will help you reap even more health benefits.

Alternatives for Those Seeking Different Heat Experiences

  • Steam rooms for a humid alternative to dry sauna sessions are also perfect for hydrating the skin!
  • Traditional saunas are great for more intense heat exposure.

Wrapping Up: My Journey with infrared sauna sessions

So, is sweating in style a thing? Well, yes, if you own a Sun Home Equinox Full-Spectrum! lol

It turns out that tuning into some sauna science and a bit of old-school wisdom does have some immediate benefits (for those impatient).

So, you have a sauna? Consider it your health hack in a box. Remember to listen to your body—it’s more intelligent than you think.