How Long Should You Sit in a Sauna? The Right Duration for Relaxation and Wellness
Studies have found that sauna sessions can run from 5 minutes to a maximum of 30 minutes. There are several health advantages to using saunas. Many people include saunas in their daily routine. You may unwind with them or rest after a workout.
But how long should you sit in the sauna? How many times per month should you go for the best result? Let's look at dos and don'ts to make the most of your sauna session.
How Much Time to Spend in a Sauna
If you're new to saunas, the American College of Sports Medicine and the American Sauna Society experts suggest starting with short sessions. Use 5-10 minutes as a starting point and gradually expand sauna session time as you get well-heeled.
The novice should never remain in the sauna for more than 20 to 30 minutes at a time. Even as some sauna users, especially in Finland, employ it as a sociable area, it's important not to overdo it. Too much time spent in the sauna causes dehydration, thus one has to restrict the duration in the sauna to 15-30 minutes.
In Finland, where the Finnish sauna tradition came from, the tip is simple: Relax and exit when you are sufficiently warm, without respecting the clock.
How to Have a Safe and Fun Time in a Sauna
Although infrared saunas can assist you in unwinding, it's important to use them safely. Follow these simple rules to ensure your sauna experience is both pleasant and safe.
- Begin gently
Start with brief sessions about 5 to 10 minutes, if you are inexperienced with saunas. As your body adjusts to the sauna heat, slowly extend the time. This will aid in dehydration and overheating prevention. Furthermore, before utilizing the sauna, stop for a 10-minute break after working out.
- Keep your water level constant
Before, after, and during your sauna session, consume plenty of water. Saunas make you sweat a lot, which could result in fluid loss. Not getting enough water might cause you to feel dehydrated or disoriented. Staying hydrated lets you safely appreciate the sauna.
- Pay attention to your body
Note how your body feels. Leave the sauna if you start feeling very thirsty, nauseous, or dizzy. Your body understands when it has had enough. Don't force yourself past what seems natural.
- Chill down right
Give yourself a few minutes to chill after the sauna. Resting in a colder room or taking a cooling shower helps. Entering a frigid pool can cause your blood pressure to spike abruptly; hence, resist jumping into one. Slow cooling helps your body go back to its regular state.
- Stay away from Liquor
Before and after using the sauna, stay off alcohol. Alcohol can dry out your body and make temperature control more challenging. This raises the likelihood of overheating. Avoid alcohol before and after your sauna visit to stay safe.
The Science Underlying Sauna Length
On his Huberman Lab Podcast, neurobiologist Andrew Huberman, Ph.D., discusses saunas and contrast therapy. For up to 3-4 hours, he enjoys the sauna 2-3 times a week. He presents studies on the advantages of sauna, including those from experts like Dr. Susanna Soeberg and Dr. Rhonda Patrick. Important research-based sauna procedures are presented below.
Sauna for Overall Well-Being
Studies indicate that saunas increase your body's capacity to manage heat stress, mood, and stress management. Every week, you should aim for one hour divided across a few sessions in the sauna.
- 80-100 °C (176-212 °F)
- One hour per week, split over sessions
- Frequency: 2-3 times weekly
Sauna for Cardiovascular Wellness
Finnish research reveals a reduction in heart disease risk when the sauna is used 4-7 times per week. Those who stayed longer (19 minutes or more) in saunas had a 52% reduced chance of sudden cardiac death. Furthermore, decreasing blood pressure and cholesterol, sauna increases blood flow.
- 80-100 °C (176-212°F)
- Time: 520 minutes each session
- Frequency: 2-7 times per week
Sauna for Growth Hormone Release
Saunas may improve growth hormone (GH), which supports metabolism, bone strength, and muscle growth. This calls, though, for several 30-minute sauna sessions with cooling breaks. For novices, this could be difficult; hence, it is best done once a week.
- Temperature: 80-100 degrees Celsius (176-212 degrees Fahrenheit)
- Time: Up to four 30-minute sessions with pause intervals
- Frequency: Once per week or less
Sauna for Other Health Conditions
Among other benefits, saunas aid recovery, athletic performance, metabolism, and fibromyalgia support. Better skin health, immune support, and even a lower risk of respiratory illnesses, including asthma, have all been connected to regular sauna use. While sauna sessions for several health advantages might differ, using the sauna a few times each week can meet a lot of needs.
- Frequency: Multiple times each week for general health advantages.
How Long Should You Sit in a Sauna for Detox?
Infrared Sauna detoxing boosts your wellness and leaves you feeling refreshed. The right session length depends on your experience and comfort level. Use this guide to find the perfect duration for your body.
| Experience Level | Recommended Duration | Notes |
|---|---|---|
| Beginner | 10-5 minutes | Start with shorter sessions and build tolerance gradually. |
| Intermediate | 20-30 minutes | Stay hydrated and listen to your body throughout the session. |
| Advanced | 30-40 minutes max | Only attempt if accustomed to high heat to avoid discomfort. |
In summary
Every sauna experience can feel unique. Always focus on how you feel instead of how long you should sit in a sauna. Experts advise 15 to 20 minutes at a time for best results and target 3 to 7 sessions per week. To maintain body balance, consume water both before and after your sauna visit. Typically safe, but if you have any concerns, consult with your doctor first.
Fortunately, professionals from the
infrared sauna fitness studio in Franklin, TN,
can guide you with tips and explain what to expect. Take your time, breathe deeply, and enjoy the warmth.
Frequently Asked Questions
How long can one safely sit in a sauna?
Most people find 15 to 20 minutes to be both secure and efficient. Always heed your body; leave early if you sense discomfort or dizziness.
Could beginners remain in a sauna for 30 minutes?
No, beginners ought to begin with ten to fifteen minutes. As your body adjusts to the heat, progressively lengthen the time.
How often per week should I have a sauna?
Experts advise 3 to 7 meetings every week. To keep hydrated, drink lots of water both before and after every appointment.
Is there more health benefit from extended sitting?
Although longer sessions can make you sweat more, they might also cause dizziness or dehydration. Follow the recommended times for reliable and safe results.
What should I do if I find the sauna uncomfortable?
Exit the sauna immediately and chill off with water or natural air. Always listen to your body to direct your length of stay.
