How to Use an Infrared Sauna: 14 Tips for a Truly Relaxing Experience

If you’re new to the sauna life, welcome! We’re here to help make your experience as relaxing and enjoyable as possible. That’s why we’ve put together a few tips on how to use an infrared sauna with some advice to optimize your experience.

Before we dive into how to use an infrared sauna, let’s first explore where a sauna should be installed and how to dress. Oh and don’t forget your sauna towel!

Choosing the right location for your far (or full spectrum) infrared sauna

The location where you place your far or full spectrum infrared sauna is critical for your safety and comfort. Here are some things to consider when choosing a location for your infrared sauna:

  1. Install it indoors: Infrared saunas can be used in most places indoors it’s important to choose a dry, clean location away from any flammable objects. We don’t recommend installing an infrared sauna outdoors due to temperature fluctuations and insulation concerns.
  2. Flooring: Make sure the flooring where you place your infrared sauna can withstand the heat and weight of the sauna.
  3. Ventilation: Proper ventilation is essential to prevent the buildup of excess moisture and heat. Make sure there is a window or a vent nearby to ensure proper airflow.
  4. Electrical wiring: An infrared sauna needs a dedicated electrical outlet. Some infrared saunas also require greater amperage, so make sure your desired room is wired for to handle the sauna’s power draw.

    For example, our infrared sauna had a 20 amp power requirement but the room was wired for 15 amp power, so we hired a licenced electrician to install a dedicated 20 amp circuit to handle our sauna’s power draw.

Dressing appropriately for your infrared sauna session

Woman in towel sitting in a wood panel infrared sauna. Woman is smiling with hands behind head.

Dressing appropriately is crucial for a comfortable and safe infrared sauna experience.  Traditionalists typically say to sauna nude because of the steam and sweat (especially in a Finnish sauna).

However, infrared heat your body directly and causes you to sweat less than a traditional sauna. So with that in mind, here are some tips on how to dress in an infrared sauna:

  1. Loose-fitting clothes: Wear loose-fitting clothes made of natural fibers like cotton or bamboo. This allows for maximum airflow and helps your body cool down. Or you can choose to go el naturel and sit on a towel for comfort!
  2. Remove jewelry and accessories: Remove any jewelry or accessories before entering the sauna. Metal objects can get hot and cause burns.

Preparing for your infrared sauna session

Preparing for your infrared sauna session can help you get the most out of your experience. Here are some things to keep in mind:

  1. Hydrate: Drink plenty of water before entering the sauna. Infrared saunas can cause you to sweat, so it’s essential to stay hydrated.
  2. Don’t eat a heavy meal: Avoid eating a heavy meal before your infrared sauna session. A light snack is okay, but a heavy meal can make you feel uncomfortable.
  3. Use the restroom: Use the restroom before entering the sauna. You want to be relaxed during your sauna session, not antsy!

Using your infrared sauna

A middle age man and woman with towels around necks enjoying a sauna with wood panelling

Using an infrared sauna is relatively straightforward, but there are some things to keep in mind to ensure a safe and comfortable experience. Here are some tips:

  1. Start slow: If you’re new to infrared saunas, start with a shorter session at a lower temperature. Gradually increase the time and temperature as your body adjusts. Use our handy dandy calculator to see what your ideal sauna session length is.
  2. Sit or lie down: Infrared saunas can be used sitting up or lying down. Choose a comfortable position that allows you to relax.
  3. Take breaks: It’s okay to take breaks during your sauna session if you feel uncomfortable. Listen to your body and don’t push yourself too hard.
  4. Watch the timer: To prevent overheating, it’s recommended to use a timer for your sauna session. Start with a shorter session and gradually increase the time as your body adjusts. Most experts recommend starting with a 10-15 minute session and increasing it to 30-40 minutes over time.
  5. Don’t use alcohol or drugs: Avoid using alcohol or drugs before using an infrared sauna. These substances can impair your judgment and make it more difficult for your body to regulate its temperature.
  6. Drink lots of water & stay hydrated: It’s crucial to stay hydrated in your infrared sauna. Drink water before, during & after your session to replace the fluids lost through sweating. Life pro tip: coconut water is huge for replacing electrolytes.
  7. Don’t use lotions or essential oils on your skin: Avoid using lotions, essential oils or other topical products before entering the sauna. These products can cause the skin to become too slippery, making it difficult to sweat and release toxins. Plus it makes a mess in your sauna!
  8. Shower up: After your sauna session, take a cool shower to rinse off any sweat and toxins. This can also help you cool down & prevent overheating.
  9. Consult with a healthcare provider: If you have a medical condition, are pregnant, or are taking medication, it’s important to consult with a healthcare provider before using an infrared sauna.
  10. Wipe down: After your sauna session, wipe down your body with a towel to remove any sweat or toxins. We also recommend cleaning and wiping down your sauna for your sauna’s cleanliness and longevity.

Bonus tips for optimizing your time in an infrared sauna

Shirtless man with brown hair and blue shorts sitting on wood bench in infrared sauna
  1. Find a good book: A huge part of why we got an infrared sauna was relaxation and to unplug from reality. Because infrared saunas are a dry heat, I’ve found reading a good book in the sauna provides a little slice of peace and serenity. This may go against many sauna purists’ ideologies, but I love reading in my sauna!
  2. Podcast or music playlist: Most infrared saunas these days are wired with speakers and a Bluetooth receiver. Finding a calming podcast or music playlist can definitely enhance your sauna experience.
  3. Find your lighting: Most infrared saunas have adjustable interior and exterior lighting. Find the lighting that you find to be the most relaxing and start there. It can have a major impact on your sauna experience!
  4. Burn some energy pre-sauna (exercise!): A powerful way to optimize your sauna experience is to burn some energy by doing a light-to-moderate workout beforehand. My favourite is running on the treadmill or doing some yoga beforehand.


As we mentioned at the top, we’re here to help make your sauna experience as optimal as possible. That’s legitimately the whole point of why we started Sauna Squad. We hope you’ve found some value in what we have to share!

By following these tips, you can have a safe and comfortable infrared sauna experience. Remember to listen to your body, take breaks if needed, and stay hydrated to get the most out of your sauna experience.

A message from Sauna Squad

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