How long should you stay in a sauna?
The amount of time you should stay in a sauna will depend on several factors, including your experience with saunas, the type of sauna you have and the benefits you seek while using your sauna.
The most important factor when determining the amount of time you should spend in a sauna is making sure you listen to your body. If you start feeling lightheaded or dizzy, you may want to consider taking a break before going back into the sauna.
If you are looking to take advantage of the benefits of a sauna, you can start shopping for the right sauna for your needs.
Recommended sauna times by experience level
The amount of time you should spend in a sauna can vary from five minutes to 30 minutes depending on your experience with saunas.
- First-time users: 5 to 10 minutes
- Regular users: 10 to 20 minutes
- Expert users: 15 to 30 minutes
As your sauna experience increases, so can your time.
How the type of sauna affects your session length
The type of sauna you have will determine how long you should spend in a sauna.
Traditional dry and steam saunas
Traditional dry and steam saunas can heat up to about 200 degrees Fahrenheit. Because of the high temperatures, it is recommended to spend five minutes to 30 minutes in a traditional sauna. The exact time will depend on how experienced you are with saunas.
Infrared saunas
With an infrared sauna, most users can spend 30 minutes in the sauna, with experienced users able to spend more than 40 minutes inside. Since infrared saunas at their hottest typically do not reach the temperatures that regular saunas do, you may need to stay in them longer to get the same benefits.
To learn more about how traditional saunas vary from infrared saunas, schedule a time to connect with a sauna expert.
Tailoring sauna time to your health goals
There are many benefits to using a traditional sauna. You can determine your sauna use times based on the benefits you hope to see.
Below we will look at the time you should stay in a traditional sauna to get certain benefits. We focus on traditional saunas instead of infrared saunas as infrared saunas do not offer the steam that traditional saunas do, which can alter the benefits offered.
How long to stay in the sauna for muscle recovery
For muscle recovery, you should spend five minutes to 20 minutes in the sauna.
What’s more important than the amount of time you spend in a sauna is when you should spend time in the sauna for muscle recovery. The optimal time to enter a sauna improve muscle recovery is about 15 minutes after a workout.
Optimal timing for cardiovascular health and endurance
Optimal sauna time for cardiovascular health and endurance is 15 minutes to 20 minutes.
Depending on your experience spending time in saunas and endurance, you may benefit from 30 minutes broken into two 15-minute periods with a cooldown in between. It is suggested that the best time of day to use a sauna for heart health is after waking up or before bed. These times can help curb a boost in cortisol levels.
Sauna times for relaxation and stress relief
For most people hoping to feel relaxed and relieve stress through sauna use, they can spend 10 minutes to 20 minutes in the sauna.
If you are newer to using saunas, you can start at less time and work your way up. If you have been using saunas for a while, you may benefit from slightly longer times. For relaxation and stress relief, short but frequent sauna use can be just as effective as less frequent but longer uses regardless of experience using a sauna.
Safe habits to practice before and after your sauna sessions
If you are looking to get the most out of your sauna sessions, here are a few safe habits you can practice before and afterward.
Before you start your time in a sauna, make sure you:
- Wear comfortable clothes you can sweat in.
- Drink water beforehand to stay hydrated.
- Eat a light snack to avoid lightheadedness.
- Avoid alcohol as it could heighten dehydration.
After your time in a sauna, make sure you:
- Drink water to replace lost fluids.
- Slowly allow your body temperature to return to normal.
- Rest and allow your heartrate to return to normal before returning to activities.
Practicing these safe habits can make sure you get the most out of your home sauna experience.
Stats from Mayo Clinic, Harvard Medical Journal, UCLA Health, and NPR; based on 4–7 weekly 20-min sauna sessions. For informational purposes only—not a substitute for medical advice or treatment. Consult a healthcare provider before starting, especially if pregnant or if you have cardiovascular or blood pressure conditions.
