How often should you use an infrared sauna? (a beginner’s guide)

If you’re considering incorporating infrared sauna sessions into your wellness routine, chances are you’ve thought about how often you should use it. This is a question we get asked a lot so I thought we’d sit down and share some insight on how often you should actually use an infrared sauna (hint: it depends!).

As always, even though I’m an avid sauna user and I generally use my infrared sauna everyday as part of my wellness routine, I’ll try to be as objective as possible in my synopsis. Sometimes it’s hard, though. Especially when our sauna room is as beautiful as ours is (see the pic above). My wife is quite the photographer!

How often should I use an infrared sauna?

Here are a few things to consider when determining how often to use an infrared sauna:

  1. Sauna tolerance – Are you just starting out? If so, I recommend limiting your sauna time and frequency until you’re accustomed to the heat!
  2. Risk factors – Do you have underlying health conditions like high blood pressure, cancer or you’re pregnant? We strongly recommend consulting a physician or healthcare professional before adopting a regular sauna routine
  3. Wellness goals – Do you need to sauna regularly to meet your health and wellness goals? There are numerous health benefits of infrared and traditional steam saunas, so if those align with your goals then frequent sauna sessions may make sense!
  4. LISTEN TO YOUR BODY – Are you feeling good during your sauna sessions or does it feel uncomfortable? If it’s the latter, then we recommend reducing your usage until you build a tolerance.

1. Consider your sauna tolerance

This is a huge consideration when thinking about how frequently you should sauna. Is your body physically ready for you to hop into 120-140 degree Fahrenheit (50-60 degrees Celsius) heat everyday? Chances are if you’re just starting out, the answer is no.

I highly recommend taking it easy off the start, with shorter sessions and trying to space them out throughout the week. Once you get more accustomed to your infrared sauna and figure out what works for you, then increase the length and frequency of your sauna sessions!

Beginner sauna user recommendation: 15-25 minute sauna session, 2 times per week to start
Intermediate sauna user recommendation: 20-30 minute sauna session, 3-4 times per week
Regular sauna user recommendation: 30-60 minute sauna session, as many times a week as feels comfortable

2. Consider your risk factors 

I am extremely cautious when making a sauna frequency recommendation to anyone with underlying health conditions. Exposure to extremely high temperatures like you experience in an infrared sauna can have adverse effects on one’s body.

So if you have health concerns or you’re at a vulnerable age (typically under 18 years old or over 65), it’s always best to consult a healthcare professional before using an infrared sauna.

Recommendation for anyone with underlying health concerns or risk factors: consult a healthcare professional before using an infrared sauna. 

3. Consider your health & wellness goals 

Are you hoping to use an infrared sauna to improve your skin, reduce stress, or support muscle recovery? Different goals may require different frequency of use. For example, if you’re using an infrared sauna for relaxation, you might find that using it once or twice a week is sufficient.

On the other hand, if you’re using it for muscle recovery, you might benefit from using it more frequently, perhaps even daily.


Everyone’s body is different, and what works for one person may not work for another. It’s important to listen to your body and pay attention to how you feel after using an infrared sauna.

If you’re feeling energized and refreshed, you may be able to increase your frequency of use. If you’re feeling drained or overwhelmed, you might want to take a break or cut back on your sessions.

I fell in love with the sauna life a long time ago and it’s part of my daily routine. I sauna pretty much everyday (my days are always worse when I don’t). My wife and I typically end our days with a 30-60 minute sauna session, listening to music and unwinding after a long day. This routine won’t work for a beginner, though! That’s likely way too long and too frequent for a beginner to find enjoyable. Find what works for you!

Find a balance in your infrared sauna routine 

Like with anything in life, it’s important to find a balance. It’s possible to have too much of a good thing, and overusing an infrared sauna could potentially lead to dehydration or other negative side effects. On the other hand, not using it frequently enough might not give you the results you’re looking for. It’s a good idea to start with a moderate frequency of use and adjust as needed based on how your body responds.