How To Use A Sauna: 15 Starter Tips For Infrared Sauna Use

1. Pick the Best Time for You

Some users prefer the relaxing benefits of sauna therapy in the morning to jumpstart circulation and focus. Others love winding down in the evening for deeper sleep. There's no wrong time — just find what fits your rhythm so you can remain consistent in your sauna therapy.

2. Wait 1–2 Hours After Eating

Using your sauna on a full stomach can lead to discomfort or sluggishness. For the best experience, give your body a bit of time to digest before hopping in.

3. Dress Smart (or Not at All)

Wear whatever makes you comfortable for your sauna session, as infrared will penetrate clothing and towels.  Most people wear a swimsuit, exercise clothing, or loose cotton clothing.  Some even go without clothing as it allows the most direct exposure. Always place a towel on the bench to absorb sweat and keep the wood clean.

4. Start Slow and Build Over Time

Keep it short for your first few sessions — about 15–20 minutes at 90 - 110°F for the first 1-2 weeks of sauna use. Your body will tell you when it is ready for longer or hotter sessions. Most users settle into 30–45-minute sessions comfortably within a few weeks of sauna use.

5. Target a Cabin Temperature of 115–135°F

Infrared saunas are meant to be run at lower, more comfortable temperatures because infrared light penetrates the skin and heats the body directly. With infrared, choosing a higher temperature will not deliver more or better health benefits. Lower temperatures allow for a deeper sweat, which aids in detoxification and many other health benefits.  

6. Preheat Gently (But Don't Wait Forever)

Our saunas heat quickly — models like the Colorado warm at 2–3°F per minute. But you don’t need to wait for peak temperature to start. Begin your session at 90–100°F and warm up the cabin. Our Zero-Rated EMF heater panels produce infrared energy in the 7 to 15 micron range, allowing you the full benefit of the heaters at any temperature, not just your selected temperature.  This range of micron production was chosen because the best absorption of infrared occurs at 9.4 microns, which is the same wavelength as the human body at rest.  So no need to wait!  Jump in your sauna while it’s warming up.  

7. Stay Hydrated — Before, During, and After

Hydration is key to maximizing the sauna's potential.  You’ll lose fluids through sweat, even if you don’t sweat profusely. Drink plenty of water and consider replenishing electrolytes with coconut water or a sports drink if needed.  For proper hydration, the rule of thumb is to take your body weight and divide it by two, and that number is the amount of ounces in non-caffeinated, non-carbonated liquids you should consume daily.  Never consume alcohol before or during a sauna session. 

8. Not Sweating?  That’s Okay!  

In today’s age, we have programmed our bodies not to sweat - antiperspirants, air conditioning is prevalently available, etc.  It might take a few sessions for your body to adjust to sweating again. As you build a routine, you’ll start sweating sooner and more intensely, even at lower temps. Also keep in mind that detoxification will simultaneously occur through other organs of the body, mainly the kidneys, liver, and bowels.  Even if you don’t break a sweat, the sauna still works in other ways.  

9. Stretch and Move Gently

Want to take it up a notch? Incorporate light stretching or gentle yoga. It helps with flexibility, range of motion, circulation, and lymphatic drainage.  Massaging congested or “knotty” muscle areas can also help with stiffness and problem areas. 

10. Listen to Your Body

Feeling lightheaded, dizzy, or nauseous? This can happen with sauna usage as it’s an indicator of dehydration and/or potential overheating.  Immediately step out of the sauna, cool down, and hydrate. After a cooldown, trying to eat something may also help.  FIR therapy should always feel restorative, not taxing.

11. Avoid Overheating

Watery fat and cellulite deposits begin breaking up into smaller water clusters as your core body temperature reaches approximately 100.5°F*, allowing the body to remove fat and cellulite through sweating.  Most experts recommend not exceeding a core body temp of 102°F, especially for beginners. You can always open the sauna door briefly if it gets too hot for your comfort. 

12. Use It More Often, Not Just Longer

Regular sessions are more effective than long, infrequent ones. Once or twice a week is great for beginners. Many experienced users enjoy 3–5 sessions per week.  Daily use is also okay as long as hydration is maintained and electrolytes are replaced. 

13. Use Sauna Time for Mental Clarity

Quiet time during your sauna session can help restore balance in the autonomic nervous system.  Overworking and other stresses of daily life can lead to a state of dysregulation and increased stress responses.  Unplugging from the world and decompressing during your sauna sessions can help clear your mind and help center yourself.  Some users enjoy meditating, listening to relaxing music, or practicing breathwork during their session.  Find what works for you to maximize your health. 

14. Cool Down Slowly After Each Session

Let your body continue to sweat and cool off gradually for 5–10 minutes before rinsing off or showering.  Allowing your pores to reclose after sweating keeps any expelled toxins from reentering the body.  

15. Keeping Your Sauna Clean

During sauna sessions, lay 2-3 layers of towels on the bench seat to collect sweat.  Lying a towel over the floor heater is also advised to collect sweat.  As needed, wipe down your sauna with a damp cloth using a water & vinegar solution (5 parts water to 1 part vinegar).  

Immediately use a damp cloth to wipe the vinegar solution off the wood.   Avoid harsh cleaners — our saunas use raw, untreated wood inside to avoid chemical off-gassing. For tougher stains, a fine-grit sandpaper works wonders.