How Long Should You Stay in a Sauna?

There’s something incredibly grounding about sitting in a sauna. As the heat gently envelopes your body, your mind begins to settle, and the tension you carried through the day starts to release. But before you lose yourself in the warmth, it’s important to ask the right question: how long should you stay in a sauna to truly benefit from the experience without overdoing it?

Elite Sauna Direct has helped thousands of people incorporate saunas into their wellness routines, and we know firsthand that the magic lies in the timing. If it’s too short, you might not fully experience the benefits. Too long, and you could leave feeling drained rather than restored. So, let’s talk about how to find that balance.

Start with Expert-Recommended Timing

Most health professionals agree that a typical sauna session should last anywhere between fifteen and twenty minutes. That range gives your body enough time to heat up, begin sweating, and enjoy the circulatory and muscular benefits of the session. If you’re new to using saunas, starting with shorter sessions, around five to ten minutes, is a smart way to let your body adjust to the elevated temperature before gradually increasing your exposure.

For experienced users, especially those using infrared saunas that operate at lower temperatures, sessions can extend up to thirty minutes. But no matter how familiar you are with sauna use, it’s essential to listen to your body. The moment you begin to feel lightheaded, overly fatigued, or uncomfortable, it’s time to wrap up your session, even if you haven’t hit the twenty-minute mark.

Different Sauna Types, Different Durations

The type of sauna you’re using plays a major role in determining how long you should stay inside. Traditional dry saunas use much higher temperatures, usually between 150°F and 195°F. Because of that intensity, most people find that fifteen minutes is more than enough to achieve the desired effects without feeling overwhelmed.

Infrared saunas, on the other hand, work a little differently. They heat your body more directly and at a lower temperature, making the experience more tolerable over a longer period. With infrared models, sessions of twenty to thirty minutes are quite common, especially for those focused on deep muscle relaxation or detoxification. At Elite Sauna Direct, many of our customers prefer the gentler approach of infrared saunas. For this reason, they offer a longer, more comfortable session while still delivering results.

Your Wellness Goals Matter

When you ask how long you should stay in a sauna, it helps to consider what you’re hoping to get out of it. If relaxation and stress relief are your main goals, then spending fifteen to twenty minutes in a quiet, heated space may be all you need. That’s typically enough time for your body to release endorphins, lower cortisol levels, and create a deep sense of calm.

If you’re using the sauna for post-exercise recovery, your ideal session may fall closer to ten to fifteen minutes, just enough to loosen muscles, reduce soreness, and improve blood flow. Some people use saunas for cardiovascular conditioning or skin health, in which case, consistent sessions of twenty minutes have shown promising benefits, but again, only if your body feels up to it. However, these aren’t benchmarks. You are still free to get out of the sauna if you start feeling unwell or see other signs. 

Signs It’s Time to Step Out

If you stay in a sauna too long, it can do more harm than good. As you get used to regular sessions, you’ll become better at spotting the signs that it’s time to wrap things up. Here are some that you shouldn’t ignore:

1. Feeling dizzy, excessively tired, or suddenly uncomfortable are all cues that your body has had enough heat. It’s not about pushing limits; it’s about working with your body, not against it.
2. Dehydration can also sneak up on you, especially if you haven’t been drinking enough water before or after your session. For that reason, Elite Sauna Direct always encourages customers to prioritize hydration as part of their sauna routine.

Health Considerations to Keep in Mind

While saunas are generally safe for most people, certain health conditions require extra care. If you have low blood pressure or heart concerns or are pregnant, it’s best to speak with your doctor before using a sauna at all. Even if you’re cleared to use one, keeping sessions short, no more than ten to fifteen minutes, is usually the safest approach.

If you’re healthy and feeling good, then gradually building up your sauna time can be part of a long-term wellness routine. Just remember that your comfort and safety come first. There’s no reason to aim for the longest session possible. The real benefits come from consistency, not duration.

Trust Your Body and Build a Routine That Works for You

So, how long should you stay in a sauna? Most people will find that sweet spot somewhere between fifteen and twenty minutes. If you’re using an infrared sauna, you may extend it to thirty minutes comfortably, as long as you’re well-hydrated and feeling strong. Beginners should start shorter and build up over time.

At Elite Sauna Direct, we’ve seen how powerful and beneficial regular sauna use can be for relieving stress and improving health. For this reason, we help homeowners add saunas and other wellness products to their property. Whether you need an infrared sauna or a traditional one, check out our high-quality products from trusted brands. 

With a streamlined delivery and shipping policy, we can help you build a sauna indoors or outdoors. Why share a sauna with someone you don’t know when you can have a better experience from the comfort of your home? Get in touch to learn more.