Whether you’re interested in detoxification or other health benefits, or simply want to create your own personal sanctuary where you can relax and unwind after a long day, investing in a home sauna is one of the best decisions you can make.

Maybe you’re already way ahead of us and have your own sauna installed at home ready to be used, or are heading over to your local spa to use theirs. Now, it’s just a matter of understanding the optimal sauna time duration so you can maximize benefits while minimizing risks.

So, how long should you stay in a sauna? As with most questions related to sauna therapy, there isn’t a one-size-fits-all answer. Different types of saunas have different protocols - like an infrared sauna vs dry sauna. Your health status and heat tolerance will play a part here, too.

But a good rule of thumb for how long to sit in sauna generally falls somewhere between 15-30 minutes. Your body will let you know if it’s time to get out. Learn more about how long to stay in sauna below so you can reap all the benefits this approach to self-care has to offer.

If you haven’t found the perfect sauna just yet, read our sauna buying guide - or get in touch with our team here at Nordica Sauna. We carry all the top sauna brands at the lowest prices online!

Why Sauna Time Duration Matters

The time in sauna is a great opportunity to relax, unwind, and be present. But as you might already know, too much of a good thing can be harmful. That’s true of the sauna duration. So before we get into how long to stay in sauna, let’s explain why timing is everything.

Overview of Sauna Therapy

Saunas leverage heat therapy, which has been a central component in wellness routines across cultures for centuries for its ability to detoxify the body, improve circulation, and promote relaxation. 

The concept is simple: exposure to heat prompts the body to sweat, which in turn releases toxins, enhances cardiovascular function, and provides stress relief. One simple solution addresses a myriad of common concerns, so you can’t go wrong adding a sauna to your home. 

The sauna time duration, however, can make or break your experience with sauna therapy. There’s a fine line between maximizing benefits and overburdening the body.

Maximizing Benefits, Minimizing Risk

It’s clear that the sauna can elevate your health, be it through improved skin appearance or better sleep, muscle recovery, detoxification, or even using a sauna for a cold. But, are infrared saunas safe - or saunas in general for that matter?

As long as you follow the standard sauna duration, yes - they’re perfectly safe. In contrast, staying in saunas too long can lead to dehydration, overheating, or increased heart strain.

The goal is to strike the perfect balance: long enough to trigger the body’s heat response and reap all the benefits a sauna has to offer but not so long that the experience becomes unsafe, or even uncomfortable. So, how long should you stay in a sauna?

How Long Should You Stay in a Sauna?

Most people will find that a sauna duration between 15 to 20 minutes is more than enough to work up a solid sweat and enjoy all the benefits that ensue. Across all the various types of sauna, this is a good starting point. 

Of course, your experience with saunas will dictate just how long to stay in sauna. Beginners may find it beneficial to start with just 5-10 minutes and gauge how their body responds rather than committing to the full 15-20 minutes right away. 

This way you can avoid any uncomfortable side effects like dizziness or dehydration that might deter you from continuing to use the sauna. You’ll begin building a tolerance to the heat with every subsequent session, and you can slowly ramp up in 5-minute increments. 

That being said, even the most experienced users should be careful about overdoing it with their sauna time duration. Anything more than 30 minutes approaches the “unsafe” territory - with infrared saunas being the exception.

Because this style operates at a lower sauna temperature you might be able to comfortably stay in the sauna for longer - somewhere between 25 to 45 minutes, for example.

Ultimately, listening to your body is the best advice we have to offer for how long to sit in sauna. If you feel lightheaded or overly fatigued, it’s time to exit the sauna and cool down.

Factors Influencing How Long to Sit in Sauna

We mentioned from the start of this guide that there is no one-size-fits-all answer for how long to stay in sauna. So, what are the different factors influencing the optimal sauna time duration? It comes down to your health, goals, sauna type, and tolerance for heat.

Your Health Status and Goals

Given the versatility of sauna therapy, there could be any number of reasons you’re drawn towards it in the first place. 

If you’re using it for general relaxation or mild detoxification, shorter sessions of 10 to 15 minutes may suffice. But for muscle recovery or deeper detoxification, you may benefit from longer sessions, up to 20 or 25 minutes.

It’s worth noting that anyone with a pre-existing health condition, like heart issues or high blood pressure, should consult a doctor before extending sauna sessions. The stakes are much higher for you and the sauna duration requires even more careful consideration.

Sauna Type and Temperature

Think about whether you’re using an infrared vs steam sauna or even a traditional dry heat sauna in accordance with the ideal time in sauna, too. 

Traditional saunas with high temperatures up to 195°F (90°C) will generally call for shorter sessions since the intense heat can quickly raise your core temperature. 

In contrast, an infrared sauna operates at a much lower temperature - sometimes as low as 120°F to 150°F (50°C to 65°C). This means you can safely stay in the sauna for longer without the same level of risk.  

Your Body’s Heat Tolerance

Factors such as age, fitness level, and hydration status all affect how long to sit in sauna as well. Athletes or those accustomed to regular heat exposure may handle longer sauna sessions more easily than those who are not.

But even if you’re heat tolerant, the sauna duration needs to be kept in mind - perhaps even more so. It’s easy to sink into a complete state of relaxation and forget how long you’ve been in the sauna.

Further to that point, don’t try to be a hero and stay in the sauna while your body is screaming for help. If you feel lightheaded or uncomfortable, get out of the sauna to cool off and start drinking water to rehydrate. Remember, the goal isn’t to punish yourself - you're trying to heal!

More Tips to Make the Most of Each Sauna Session

We know you came here to learn how long to stay in sauna, but timing is just one piece of the puzzle for making the most of each session. Here are some more tips if you’re just getting started with sauna therapy. 

Frequency and Temperature Guidelines

We didn’t touch on this above in discussing how long to sit in sauna, but your sauna frequency is just as important. The more often you sauna the shorter your sessions can be. 

For general health and relaxation benefits, two to three sauna sessions per week is plenty. However, some sauna enthusiasts enjoy daily sessions - just be sure to listen to your body and adjust accordingly.

From a temperature perspective, you have a bit more wriggle room. But the specific type of sauna you’re using will more or less dictate the optimal temperature. Infrared saunas range from 120°F to 150°F whereas their traditional counterparts can get as high as 195°F.

Just as with the sauna time duration, we recommend starting at the lower end of the heat spectrum and ramping up as you gain experience. There’s no need to go full boar right away. Trust us - you’ll sweat plenty at 120°F!

Staying Hydrated

Speaking of sweat, it’s imperative that you’re replacing the lost moisture and electrolytes that occur during a sauna session. Drink plenty of water before, during, and after your session to maintain fluid balance - ideally, 10-15 cups a day.

Sauna Timing and Food Intake

You may not have realized that there’s a connection between your diet and your sauna routine, but it’s true. We recommend avoiding sauna sessions within an hour of a big meal. The heat can slow digestion and make you feel uncomfortable. 

Furthermore, sauna sessions on an empty stomach can enhance the detoxification process by directing more energy toward sweat production. Just be mindful of your blood sugar levels - if you feel lightheaded, it's time to step out and rehydrate.

Elevate Your Home and Health at Nordica Sauna!

If you haven’t already found the perfect sauna to start reaping all the benefits this therapy has to offer, your search ends here at Nordica Sauna. 

We’re committed to helping you create your own personal oasis in the comfort of your home with an indoor sauna for sale or bringing the benefits to your backyard with an outdoor sauna for sale. We have all the common sauna sizes, too:

• 1 person sauna
• 2 person sauna
• 3 person sauna
• 4 person sauna
• 5 person sauna
• 6 person sauna
• 8 person sauna

You won’t have to stress about the sauna cost as we are proud to present the lowest prices online, guaranteed. We even ship most saunas free to help you stretch your budget further. You can even take advantage of our financing options or use HSA/FSA funds for the purchase.

Nordica Sauna has earned the trust of thousands of individuals looking to harness the power of sauna therapy because we’ve curated a collection from the most respected brands in the industry. That includes: 

• Almost Heaven Sauna
• Auroom sauna
• Finnmark Saunas
• Dundalk Leisure Craft Saunas
• Golden Design Saunas
• Sauna Life Saunas
• Scandia Sauna
• Sunray Sauna
• And many, many more!

Whether you’re looking for an infrared sauna for sale or a traditional sauna for sale, your perfect pick is here in our catalog waiting to be discovered. We’re eager to help you find it. Get in touch today for one-on-one assistance or take our intuitive sauna quiz below! 

Final Thoughts on How Long to Stay in Sauna

So, how long should you stay in a sauna? We hope our sauna time guide has left you feeling clear and confident in the optimal duration for your unique goals. It all depends on the type of sauna in question and what you’re trying to accomplish.

Our advice on how long to stay in sauna ranges from 15-30 minutes, but the best way to figure out the optimal sauna duration is to start at the lower end of that range and work your way up, listening to your body along the way.

Our blog has more resources on topics like sauna during fasting, red light therapy vs infrared sauna, best infrared sauna for home, indoor vs outdoor sauna, what to wear in a sauna, barrel sauna vs square sauna, and more.

Otherwise, take the next step towards bringing the benefits of a sauna to your home today. Invest in your health and happiness at Nordica Sauna!