Most people do well with 10 to 15 minutes per sauna session, and beginners should start with 5 to 10 minutes and build up from there. Experienced users often go up to about 20 minutes per round. The right time also depends on the type of sauna: a traditional sauna runs hotter, so sessions tend to be shorter, while an infrared sauna runs cooler and many people stay a little longer. Whatever the clock says, the real rule is simple. Get out when you feel ready to, and never push through dizziness or discomfort.
Recommended sauna times at a glance
| Experience level | Traditional sauna | Infrared sauna |
|---|---|---|
| First few sessions | 5 to 10 minutes | 10 to 15 minutes |
| Comfortable regular user | 10 to 15 minutes | 15 to 25 minutes |
| Experienced user | 15 to 20 minutes per round | 20 to 30 minutes |
These are general starting points, not targets. Plenty of regular sauna users never go past 15 minutes and enjoy every session.
How hot should a sauna be?
Temperature and time go hand in hand. A traditional sauna is commonly set somewhere between about 150 and 195 degrees Fahrenheit, and adding water to the rocks raises the humidity so it feels hotter still. An infrared sauna warms your body more directly and usually runs between about 120 and 150 degrees. If you are new, start at the lower end of either range. You can always turn it up once you know how your body responds.
Not sure which style fits you? Our guide to infrared vs. traditional saunas breaks down the differences.
Your first sauna session, step by step
- Drink a glass of water beforehand. You will sweat more than you expect.
- Take a quick shower and dry off. You will feel the heat more evenly and keep the sauna cleaner.
- Sit on a towel on the lower bench. Heat rises, so the lower bench is gentler for a first session.
- Set a timer for 5 to 10 minutes. Breathe slowly and relax.
- Step out and cool down gradually with a lukewarm shower or a few minutes in fresh air.
- Rehydrate. Water is great; a drink with electrolytes helps after longer sessions.
Should you do more than one round?
Many sauna fans do two or three rounds, with a cool-down break of several minutes between each. A common rhythm is 10 to 15 minutes of heat, a cool shower or a few minutes outside, then repeat. Keep the total time in the heat reasonable, and stop when you feel done. Some people like to pair the sauna with cold water between rounds. If that interests you, our beginner’s guide to cold plunging covers how to start slowly.
Signs it is time to get out
- You feel lightheaded, dizzy or nauseous
- Your heart is pounding or you feel short of breath
- You get a headache or simply feel uncomfortable
Any of these means step out, cool down and drink water. A sauna session should feel relaxing, not like an endurance test.
Who should check with a doctor first?
Sauna bathing is enjoyed by millions of people, but heat is not right for everyone. Talk to your doctor before using a sauna if you are pregnant, have a heart condition or blood pressure concerns, take medications that affect heart rate or sweating, or have any other medical condition you are unsure about. Avoid alcohol before and during a session, and supervise older children closely if they use the sauna with you.
How often can you use a sauna?
Many regular users enjoy the sauna several times a week, and some use it daily. If you are just starting, two or three sessions a week is a comfortable way to learn how your body responds. Having a sauna at home makes consistency much easier, since you can fit in a short session after a workout or before bed without driving anywhere. Many people find a regular routine helps them unwind and sleep better.
How long should you sit in an infrared sauna?
Because infrared saunas run at lower air temperatures, most people are comfortable for 15 to 25 minutes once they are used to it. Beginners can start with 10 to 15 minutes. Infrared heat warms the body more directly, so you may still sweat plenty even though the room feels milder.
Is 30 minutes in a sauna too long?
For a traditional sauna, 30 minutes in a single stretch is longer than most people need, and it raises the risk of overheating and dehydration. Breaking that time into two or three shorter rounds with cool-down breaks is a more comfortable approach. In an infrared sauna, some experienced users do reach 30 minutes, but there is no need to.
Should you shower after a sauna?
Yes. A lukewarm or cool shower helps your body cool down gradually and rinses off sweat. Some people prefer a quick cold rinse; start with lukewarm if you are new.
Bringing the sauna home
A home sauna lets you set the temperature and session length that work for you, any day of the week. We carry Tylo saunas, including traditional models like the Halmstad and Reflection, infrared options, and an outdoor model. For more on what a home sauna can add to your routine, read our post on Tylo saunas for relaxation and recovery.
Come see the Tylo collection in person at our showroom at 27180 Eucalyptus Ave in Moreno Valley, call (951) 924-7030, or contact us with questions about sizing, power and placement.
