How to Use an Infrared Sauna

Using an infrared sauna is genuinely simple: pre-heat the cabin, drink water, sit inside for a comfortable stretch (15–30 minutes for most people, less when you're new), then cool down gradually and rehydrate. Because infrared heats your body rather than the air, it feels gentler than a traditional sauna, so the main thing to get right is not overdoing your first few sessions. There's no ritual you have to learn and no special technique — just a sensible routine. This is general information, not medical advice; if you have a health condition, read our note on whether infrared saunas are safe and check with a doctor first.

Before you get in

Two things set up a good session. First, pre-heat the cabin: infrared takes a while to come up to temperature — see how long an infrared sauna takes to heat up — so start it before you undress and it'll be ready when you are. Second, hydrate. You're going to sweat, and starting well-watered is the single best thing you can do to avoid the headache or lightheadedness that catches out beginners. Have a towel to sit on and one to wipe with, take a bottle of water in, and leave your phone outside if you can — the point is to switch off.

A simple session, start to finish

• Set a comfortable temperature.Most infrared cabins run in the 120–140°F range; there's no prize for the top of the dial. Our infrared sauna temperature guide covers where to set it.
• Sit for 15–30 minutes.Start at the short end — even 10–15 minutes — when you're new, and build up only if it feels good. More detail in how long to stay in a sauna.
• Relax and breathe.Sit or lie in the beam, let the sweat come, and don't clock-watch. If you feel dizzy, nauseous or simply done, get out — that instinct is always right.
• Cool down gradually and rehydrate. Step out, let your body settle, and drink water. A gentle wind-down beats a shock; the options are in how to cool down after a sauna.

How often should you use it?

For most people a few sessions a week is a sustainable, enjoyable rhythm, and consistency matters more than any single marathon session. There's no need to go daily to get the relaxation and feel-good benefit, and there's no medal for overdoing it. We lay out sensible cadences in how often should you use a sauna. The best schedule is the one you'll actually keep — two or three relaxed sessions a week that fit your life beats an ambitious plan you abandon.

Getting the most from a session

A few small things make an infrared session better. Sit where the panels can reach you rather than tucked in a corner, since infrared works by line-of-sight warmth. Wear little or nothing (a towel is plenty) so the heat reaches skin — details in what to wear in a sauna. Wipe sweat as it builds so it keeps flowing. And treat the time as a genuine break: many people get as much from the quiet as from the heat. If you like the idea of contrast, a cool rinse afterward is a pleasant finish, though it's optional and personal.

Beginner mistakes to avoid

The usual missteps are easy to skip once you know them. Don't go in dehydrated or after alcohol — see sauna and alcohol. Don't crank the temperature and stay in too long on day one; gentle and shorter builds a habit, extreme and long builds a bad first impression. Don't expect traditional-sauna air heat — a cooler air reading is normal for infrared. And don't ignore your body to hit a number on a timer. Ease in, and the habit tends to take care of itself.

The bottom line

Pre-heat, hydrate, sit for a comfortable 15–30 minutes at a sensible temperature, then cool down and drink water — that's the whole routine. Start shorter than you think you need, go a few times a week rather than chasing intensity, and let the sessions be a real break. If you're still choosing a cabin to build the habit around, start with best infrared saunas. This is general information, not medical advice.