General Infrared Sauna Guidelines
For optimal benefits, follow these foundational best practices. The ideal temperature range is between 110–140°F (43–60°C), with sessions lasting 15–45 minutes. Depending on your goals, you can use the sauna between three to seven times per week. Hydration is essential, so drink plenty of water before and after each session. Wear minimal clothing or wrap yourself in a towel to maximise infrared absorption. After your session, allow 5–15 minutes to cool down and regulate your body temperature. Ensure you dry off completely before entering the sauna, as moisture can damage the unit.
Infrared Sauna Protocols by Goal:
Detoxification & Heavy Metal Removal
For those seeking detoxification, set the sauna temperature between 49–60°C and stay inside for 30–45 minutes. Using it four to seven times per week enhances the removal of toxins. To maximise results, drink electrolyte-rich water before and after, and shower immediately post-session to rinse off released toxins.
Muscle Recovery & Pain Relief
To aid muscle recovery, use the sauna at a temperature of 49–54°C for 20–40 minutes, three to seven times per week, preferably after workouts. This helps to reduce inflammation and muscle soreness. Light stretching during or after the session can further enhance these benefits.
Cardiovascular Health & Longevity
For cardiovascular and longevity benefits, use the sauna at 54–60°C for 25–40 minutes, four to seven times per week. This routine increases heart rate and circulation, mimicking moderate exercise. Ensure you stay well-hydrated to support cardiovascular function. Before stepping in, ensure you are completely dry to avoid damaging the sauna.
Stress Reduction & Sleep Improvement
For better sleep and reduced stress, use the sauna at 43–54°C for 20–30 minutes, three to five times per week, preferably in the evening. Pairing this with meditation, deep breathing exercises, or calming music enhances relaxation and sleep quality. Make sure you are dry before entering to maintain the sauna’s condition.
Skin Health & Anti-Ageing
To improve skin health, set the sauna temperature at 46–52°C and stay inside for 25–35 minutes, three to four times per week. Using the sauna before your skincare routine helps open pores, allowing better product absorption and enhanced detoxification.
Advanced Tips for Maximising Sauna Benefits
Hydration is key, so consider adding electrolytes to your water for better mineral balance. Combining sauna use with breath-work or meditation can elevate relaxation, while alternating between the sauna and a cold plunge or shower enhances circulation, muscle recovery, and metabolic benefits. After showering, always dry off thoroughly before returning to the sauna.
Final Thoughts
Infrared sauna therapy offers a range of health benefits tailored to various wellness goals. Whether you’re looking to detox, recover from workouts, improve cardiovascular health, or simply relax, following the right protocol will help you maximise results. Always listen to your body, stay hydrated, and consult a healthcare professional if you have any concerns before starting a new sauna routine. To keep your sauna in the best condition, always ensure you are completely dry before stepping inside.
