When to Leave the Sauna: Tips and Guidelines
Key Takeaways:
Individualized Duration: The ideal sauna session length varies based on experience level, health goals, and individual tolerance.
Listen to Your Body: Pay attention to signs like dizziness, fatigue, or nausea, and exit the sauna immediately if you experience any discomfort.
Gradual Increase: Start with shorter sessions and gradually increase your sauna time as you build tolerance and assess your body's response.
Proper Cooling Down: Prioritize hydration, gentle movement, and relaxation after your sauna session to ensure a smooth recovery.
Finding the Right Frequency: Determine the optimal number of sauna sessions per week based on your health goals, lifestyle, and how your body responds to infrared heat.
Saunas offer numerous health benefits, from detoxification and stress relief to muscle recovery and improved circulation. However, knowing when to leave the sauna is just as important as knowing how long to stay inside. Whether you're using a traditional sauna or an infrared sauna, overstaying your session can lead to dehydration, dizziness, or fatigue.
Unlike a regular sauna, an infrared sauna uses infrared light therapy to heat the body directly, offering a deeper, more effective sweat at a lower temperature. Because infrared therapy works differently, it's essential to listen to your body and follow guidelines to maximize infrared sauna benefits while ensuring safety.
In this guide, we’ll cover the ideal sauna duration, signs it’s time to leave, and expert tips to make the most of your red light sauna experience.
How Long Should You Stay in an Infrared Sauna?
The ideal sauna session length depends on factors like experience level, personal tolerance, and health goals. Because infrared light heats the body more efficiently than traditional steam saunas, you can stay inside longer without feeling overwhelmed.
Recommended Sauna Duration Based on Experience Level
• Beginners: Start with 10-15 minutes to allow your body to adjust to infrared heat.
• Intermediate Users: Work up to 20-30 minutes per session.
• Advanced Users: Experienced individuals can safely enjoy 30-45 minutes in an infrared sauna.
Factors That Affect Your Sauna Duration
• Hydration Levels: Staying well-hydrated allows for longer, more comfortable sessions.
• Heat Tolerance: Some people naturally handle infrared heat better than others.
• Sauna Temperature: Most infrared saunas operate between 120-150°F, allowing for longer sessions than traditional saunas.
• Personal Wellness Goals: Those using saunas for detoxification, recovery, or stress relief may require different durations.
Exiting at the right time ensures you reap the benefits of infrared therapy without experiencing discomfort.
Signs It’s Time to Leave the Sauna
While it's tempting to stay inside as long as possible, listening to your body is crucial. If you notice any signs of discomfort, it's best to end your session immediately.
Signs You Should Leave the Sauna Immediately
• Dizziness or Lightheadedness: A sign of overheating or dehydration.
• Excessive Fatigue or Weakness: Indicates your body needs a break.
• Nausea or Upset Stomach: A warning that your body is struggling with heat regulation.
• Headache or Extreme Thirst: Signs of dehydration and electrolyte loss.
• Rapid Heartbeat or Shortness of Breath – Suggests your body is working too hard to cool down.
When to Stay a Little Longer
• If you feel comfortable and are sweating steadily without discomfort.
• If you're using a lower-temperature red light sauna, which allows for extended relaxation.
• If you are gradually increasing session duration over time to build tolerance.
Knowing when to exit your infrared sauna session prevents overexertion and enhances your overall experience.
How to Gradually Increase Your Sauna Tolerance
If you're new to infrared sauna therapy, you don't need to jump into long sessions immediately. Instead, gradually increasing your sauna time can help your body adjust to infrared heat more effectively.
Tips for Safely Extending Your Infrared Sauna Sessions
• Start with shorter sessions (10-15 minutes) and increase by 5-minute increments each time.
• Hydrate before and after each sauna session to maintain electrolyte balance.
• Monitor your body’s response—if you feel good, you can extend the duration gradually.
• Take short breaks if needed—you can exit briefly and return for a second session.
• Listen to your body—the goal is to feel refreshed, not exhausted.
By building sauna tolerance slowly, you can maximize infrared sauna benefits while avoiding strain on your body.
Best Practices for Exiting the Sauna Safely
Once you decide to leave your infrared sauna, a proper cooldown routine ensures you retain the benefits of infrared therapy while helping your body stabilize.
Steps to Exit the Sauna Safely
• Sit for a Few Minutes Before Standing Up – Prevents dizziness or sudden drops in blood pressure.
• Hydrate Immediately – Drink 16-24 ounces of water to replenish fluids.
• Take a Lukewarm or Cool Shower – Helps your body gradually return to a normal temperature.
• Stretch or Perform Gentle Movements – Aids circulation and relaxation after your session.
• Allow at Least 15-30 Minutes to Fully Cool Down – Rest in a comfortable, well-ventilated space.
A mindful exit routine ensures you feel rejuvenated rather than depleted after an infrared sauna session.
How Often Should You Use an Infrared Sauna?
Finding the right sauna frequency depends on your health goals, tolerance, and lifestyle.
Recommended Infrared Sauna Frequency
• For General Wellness & Relaxation: 2-3 times per week, 20-30 minutes per session.
• For Detox & Weight Management: 3-5 times per week, 30-45 minutes per session.
• For Muscle Recovery & Joint Pain Relief: 4-7 times per week, 20-40 minutes per session.
• For Skin Health & Anti-Aging: 3-4 times per week, 25-35 minutes per session.
When to Reduce Frequency
• If you feel fatigued or overheated frequently.
• If your body takes longer to recover between sessions.
• If you struggle with dehydration or electrolyte imbalances.
Finding the right balance allows you to enjoy consistent infrared sauna benefits without overexerting your body.
Know When to Exit and Maximize Your Infrared Sauna Benefits
An effective sauna session isn’t just about how long you stay inside, but also about listening to your body, staying hydrated, and exiting at the right time. Whether you’re using a red light sauna for detoxification, relaxation, or muscle recovery, following the proper time limits and post-sauna recovery steps will enhance your overall wellness experience.
At Pause Studio, our premium infrared sauna experiences provide the perfect balance of deep heat therapy, relaxation, and guided recovery techniques. Whether you're new to infrared therapy or a seasoned sauna enthusiast, our team will help you find the ideal session length for your body’s needs.
Experience the full benefits of infrared sauna therapy, schedule your next session, and discover the perfect balance of heat, recovery, and wellness!