There’s nothing quite like the comforting heat of a home sauna to melt away the stress of the day. But if you’re new to the experience, you might be wondering: how long should you stay in a sauna? The answer depends on a few key factors, including your starting point, the type of sauna you’re using, and your comfort level.
Let’s walk through what you need to know before you settle into the humidity or penetrating warmth.
The Basics: Average Sauna Session Times
For most healthy adults, a typical sauna session lasts between 10 and 20 minutes. Beginners might want to start with shorter stints (closer to 10 minutes) just to see how the body responds. You can always add time as you become more familiar with how it feels. If you’re using a traditional sauna heater, the high heat and humidity can feel intense, especially at first. It’s perfectly normal to step out, cool off, and then go back in.
Using an infrared sauna? These operate at lower temperatures but deliver deep, penetrating warmth. That gentler heat often allows for longer sessions (up to 30 or even 40 minutes for regular users).
Your body will tell you when it’s had enough. Listen to the cues.
What Affects How Long You Should Stay in a Sauna?
The type of sauna you have matters. The conversation around an infrared vs. traditional sauna isn’t about which one is better. They both offer excellent benefits. It’s about which one suits your lifestyle, preferences, and health goals.
Traditional saunas usually run hotter and use humidity or dry heat. The intensity can be invigorating and incredible for stress relief and relaxation, but you may want to keep sessions shorter unless you’re a seasoned sauna user.
Infrared saunas, on the other hand, operate at lower sauna temperatures, but warm your body more directly. This may allow for longer sessions, which are especially popular for recovery.
Other things that affect your session length:
- Hydration levels: Always drink water before, during, and after your sauna session.
- How you feel: Feeling too hot? Don’t wait it out. Step out and cool down before returning.
Best Practices for Your Sauna Routine
Saunas are most enjoyable when they become part of your regular wellness routine. You don’t need to spend a lot of time inside. In fact, shorter, consistent sessions—just 15 to 20 minutes a few times a week—can offer better long-term results than marathon sessions.
Pair your sauna time with a cold plunge to amplify the benefits. And make it a full ritual, even adding soothing music, dim lighting, and no distractions.
Ready to Make Sauna Time Your Time?
A home sauna is a tool for daily renewal. At Colorado Custom Spas, we help our customers find the best home sauna for their lifestyle, offering both indoor and outdoor saunas built for comfort, durability, and long-term wellness. If you’re ready to bring heat therapy home, get in touch or stop by and see what’s possible. Your perfect sauna awaits.