How Long Should You Stay in a Sauna?

woman sitting on a sauna bench with a white towel

How long you should stay in a sauna depends on two things, your level of sauna experience and your individual ability to tolerate heat. In general, beginners should start low and aim for 5 minutes. As you become more comfortable you can stretch this out to 5-10 minutes. And, experienced users can stay in for up to 15 minutes.

  • Absolute Beginners: 5 Minutes
  • Intermediate Users: 5-10 Minutes
  • Experienced Users: 15 Minutes

Listen to Your Body & Stay Safe

You should never stay inside a sauna for longer than feels comfortable. Listen to your body. If you begin to feel uncomfortable in any way you should step outside and allow your body time to cool down. And, if you have any underlying conditions or are pregnant you should seek professional medical advice before you begin.

How Long Should I Stay in a Sauna?

How many minutes should you stay in a sauna? What’s the optimal duration of a sauna session? It all comes down to your individual ability to tolerate heat and your level of experience.

man and woman sitting in a traditional sauna

1: Individual Ability to Tolerate Heat

Are you able to tolerate intense heat? Some people are just better at tolerating heat than others. Their physiological makeup allows them to absorb high levels heat of heat without feeling overwhelmed. Others are highly heat-sensitive. Individuals who tolerate heat better will be able to spend longer periods in a sauna without beginning to feel uncomfortably hot.

2: Level of Experience

Are you new to sauna? Or, do you have some experience? Your level of experience plays a key role in determining how long you should stay in a sauna. Beginners should start with brief sessions and allow their bodies time to adapt to the intense heat experience. And, individuals with greater levels of experience will be more comfortable with longer sessions. Let’s take a look.


If you are an absolute beginner or have very little experience you should start low. Our recommendation is to aim for a session of just 5 minutes. This way you allow your body time to become accustomed to the sauna experience without overloading it with intense heat. And, remember, listen to your body. If you begin to feel uncomfortably hot you should exit the cabin and cool down. Don’t feel you must remain inside for the full 5 minutes.

woman standing inside a sauna with a glass door and temperature gauges on the wall

Intermediate Users

Are you an intermediate user? Intermediate users have been using a sauna for some time and have adapted to the high levels of heat. These individuals jump in up to once per week and have a considerable level of experience. If you fall into this bracket we recommend you aim for a 5-10 minute sauna session. Again, don’t remain in any longer than feels comfortable.

Experienced Users

Experienced users have been using a sauna for years and often enjoy more than one session per week. These users have acclimatized to the experience and can tolerate the high level of heat comfortably. They can stretch their session out to 15 minutes. Many saunas come equipped with an egg timer that can be used to time this 15-minute sauna duration.


How Long Should You Stay in an Infrared Sauna?

Infrared saunas run at lower temperatures compared to traditional saunas. However, we recommend following the same guidelines as above. Infrared saunas typically run at temperatures of 120-130° Fahrenheit while regular saunas run at 160-175° Fahrenheit. However, infrared saunas heat the body directly without heating the air inside the cabin.

best temperatures for different types of sauna

Beginners should start out with short sessions to see how their body reacts. A 5-minute session works well and allows you to dip your toe in the water if you are new to infrared sauna. Then, if you feel comfortable you can stretch your session out to 10 minutes. Experienced users can aim for a 15-minute session.

Again, you should listen to your body at all times. If you begin to feel unwell you should exit immediately. And, if you have any underlying medical conditions or are pregnant you should seek professional medical advice before using an infrared sauna.

woman sitting inside infrared sauna


Is it OK to Sauna Every Day?

It’s ok to sauna every day if you are an experienced user and your body has adapted to regular heat exposure. However, it’s not recommended for new users and those with little experience.

If you are using a sauna regularly you’ll need to pay attention to how the heat exposure is affecting your body. And, it’s vital you remain safely hydrated at all times. All fluid lost as sweat must be replaced as soon as possible to maintain healthy hydration levels.

How Long Should You Stay in a Sauna to Detox Your Body?

lady in a white bathing robe

You should stay in a sauna for at least 10 minutes to detox your body. This allows sufficient time for your body to work up an intense sweat and begin the process of system detox.

As sweat droplets make their way through the pores in your skin they flush out toxins and remove debris and grime from the skin. This process removes contaminants from the system and performs a deep clean of the skin.  And, you’ll feel great afterwards.


About the Author


• Senior Editor at Home Sauna Heaven

As a native Swede, Magnus developed a deep fascination with the art of sauna bathing from an early age.  Born and raised in the picturesque landscapes of Småland Sweden, he grew up in a family where sauna was deeply embedded in the community and daily routine.  He graduated from Linnaeus University with a Master of Science in Health Science with a special focus on the “Comparative Analysis of Traditional Saunas vs. Infrared Saunas”.

Moving to the United States in his late twenties, Magnus worked as a health and fitness advisor in a well-known spa and wellness retreat in Malibu California.  Over the next 12 years he became the spa’s leading sauna consultant and mentored colleagues on the benefits and applications of sauna therapy.

In 2019 he relocated to Florida to open his own wellness retreat in the Tampa Bay area.  Here he continues to inspire others with the restorative power of sauna therapy. In 2020, he became senior editor of Home Sauna Heaven where he shares his deep understanding of infrared sauna and offers expert advice on its applications, benefits, and periodic product reviews.

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