How Often Should You Use an Infrared Sauna? (Beginner to Advanced)

By Joost · Founder, Brainstamped Saunas are simple, but it's easy to overdo the early sessions. Here's a sensible ramp-up and the honest safety basics — no wild health claims.

An infrared sauna is one of the easiest wellness habits to keep — but the most common beginner mistake is going too hot, too long, too soon. So how often should you actually use one? Here's a realistic routine from your first week to a regular habit, plus the temperature and hydration basics worth getting right.

A person relaxing inside a warm wooden infrared sauna at home — Ease in — short sessions first, build from there.

Key Takeaways

3–4 sessions a week suits most people; daily is fine once you're used to it.
Start short: 10–15 minutes, and build toward 20–40 as it feels comfortable.
Infrared runs cooler than traditional saunas — typically ~45–60°C.
Hydrate before and after — you sweat more than you think.
Listen to your body: dizzy or unwell means get out, cool down, drink water.

How often: a simple ramp-up

Week 1 (beginner): 2–3 sessions, 10–15 minutes, lower heat.
Weeks 2–4: 3–4 sessions, 15–25 minutes.
Established habit: 3–5 sessions a week (up to daily), 20–40 minutes.

There's no prize for enduring more. A regular, comfortable session beats an occasional gruelling one.

How long per session?

Most people settle around 20–30 minutes. Beginners should start at 10–15 and add a few minutes each week. If you feel lightheaded, that's your cue to end the session — not push through it.

What temperature?

Infrared saunas heat your body directly rather than the air, so they feel effective at a lower, more tolerable temperature than a traditional sauna — usually around 45–60°C. Beginners should start at the lower end. Hotter isn't the goal; a steady, comfortable sweat is.

Hydration rule: a glass of water before, and one after. If you do longer sessions, sip during too.

When to skip it

Skip the sauna if you're unwell, dehydrated, or have had alcohol. Let your body cool gradually afterwards rather than jumping straight into anything strenuous.

A quick health note: infrared saunas aren't suitable for everyone. If you're pregnant, have heart disease, low or high blood pressure, or any medical condition, talk to your doctor first. Stop and cool down if you feel faint, dizzy or unwell. This is general information, not medical advice.

Thinking about a home sauna?

A comfortable, well-built cabin makes the habit easy to keep. See our tested infrared sauna picks.

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Frequently Asked Questions

For most people, 3–4 sessions a week is a good target, and daily is fine once you are used to it. Beginners should start with 2–3 shorter sessions in the first week and build up.

Most people settle around 20–30 minutes. Beginners should start at 10–15 minutes and add a few minutes each week. End the session if you feel lightheaded rather than pushing through.

Because infrared heats your body directly, it feels effective at a lower temperature than a traditional sauna — usually about 45–60°C. Beginners should start at the lower end.

For healthy adults who hydrate and keep sessions sensible, daily use is generally fine once accustomed. If you have any medical condition, are pregnant, or feel unwell, check with your doctor and skip it when needed.