How Long Should You Stay in a Sauna?
How Long Should You Stay in a Sauna? Here’s What the Experts Say
Whether you're using a sauna for stress relief, detoxification, muscle recovery, or overall wellness, timing matters. Too short, and you might miss the benefits. Too long, and you could put unnecessary stress on your body.
So—how long is just right?
Let’s break down what the research says and how to adjust sauna sessions for your goals and comfort level.
General Guidelines: How Long to Stay in a Sauna
According to the Mayo Clinic, most people can safely enjoy a sauna for 15 to 20 minutes per session. If you're new to sauna use, you may want to start at just 10–15 minutes, then gradually build up as your body adapts.
“Start with shorter sessions of about 5 to 10 minutes at first and increase gradually as tolerated.”
— Mayo Clinic (source)
Infrared vs. Traditional Saunas: What’s the Difference?
The type of sauna you use also affects how long you can stay in:
Sauna TypeRecommended TimeTemperature RangeInfrared Sauna20–45 minutes110°F to 140°FTraditional (Finnish) Sauna10–20 minutes150°F to 195°F
Infrared saunas operate at lower temperatures but heat your body more directly, allowing for longer sessions with less discomfort. Many users stay in for 30–45 minutes, depending on tolerance.
Goals Affect Time, Too
Your sauna session length may vary based on what you're trying to achieve:
🧘 For Stress Relief and Relaxation:
15–20 minutes, 3–4 times per week
💪 For Muscle Recovery:
20 minutes post-workout
Combine with stretching or cold therapy for added effect
🧼 For Detoxification:
30–40 minutes in an infrared sauna
Hydrate before, during, and after
💤 For Better Sleep:
15–20 minutes in the evening to wind down your nervous system
“Infrared sauna use for 30 minutes has been associated with reduced blood pressure and improved sleep quality.”
— Journal of Human Hypertension (source)
Signs It’s Time to Get Out
Listening to your body is key. End your session immediately if you feel:
Lightheaded or dizzy
Nauseated
Overheated or dehydrated
Heart palpitations or shortness of breath
Your comfort and hydration levels should guide every session.
Pro Tips for a Safe, Effective Sauna Session
✅ Hydrate: Drink at least 16–32 oz of water before and after your session
✅ Shower: A quick rinse before helps with sweating; afterward helps remove toxins
✅ Cool Down: Take 5–10 minutes to cool off after each session
✅ Be Consistent: 3–5 sessions per week = better cumulative benefits
Final Thoughts: It’s About Consistency, Not Intensity
You don’t need to push your limits every time to get the benefits of sauna use. In fact, shorter, regular sessions are often more effective than long, infrequent ones. Whether you're sweating it out in an infrared sauna or relaxing in a traditional one, staying within the 15–40 minute range (based on type) is a safe and effective guideline.
At Carmel Saunas, we help families across Hamilton, Boone and Marion County, Indiana create beautiful, in-home sauna spaces tailored to their health goals. Whether you're a beginner or a seasoned sauna lover, we'll help you get set up for maximum results.
👉 Ready to bring wellness home? Contact us today to start your custom sauna build!
