If you are new to infrared saunas, one of the first questions is how long you should actually stay in. Too short and you barely warm up, too long and you can end up feeling lightheaded rather than relaxed.
The good news is that there is a simple, widely used approach: start short, build up slowly and listen to your body. It is the same advice we give members using our private infrared sauna rooms in Derby, where each cabin has its own heat controls and timer.
Below we cover first sessions, building up, how often to go and the signs that it is time to step out. If it is your first time, it also helps to know what to wear and bring to an infrared sauna.
Your first few sessions
Most guidance suggests beginners start with around 15 to 20 minutes, and some people prefer 10 minutes for their very first visit. Infrared heat feels gentler than a traditional sauna because the air temperature is lower, which many people find more comfortable, but your body still needs time to get used to it. Keep the heat at a moderate setting to begin with.
Building up over time
Once you feel comfortable, you can slowly add a few minutes at a time. Many regular users settle at somewhere between 25 and 40 minutes per session. There is no prize for staying in longest. Consistency matters more than duration, so a steady 20 minutes you enjoy is better than a 40 minute session that leaves you drained.
How often should you use one?
Two to four sessions a week works well for most people looking to relax, unwind after training or sleep better. Beginners often start with one or two a week and add more as they adapt. Daily use is fine for some people, but there is no need to rush into it.
Signs it is time to get out
Whatever the timer says, stop your session straight away if you notice any of the following:
- Feeling dizzy, faint or lightheaded
- A headache or feeling sick
- Your heart racing or feeling uncomfortable
- Feeling unusually tired or unwell
Sit down somewhere cooler, sip some water and let a member of staff know if you feel unwell.
Getting the most from each session
Drink water before and after
You will sweat, so have a drink beforehand and bring a bottle of water with you. Avoid alcohol before a sauna.
Bring the right kit
Light gym kit or swimwear, two towels, sliders or flip flops and your water bottle are all you need.
Cool down gently
Take a few minutes to cool off afterwards. At ONE|DZ the showers are right next to the sauna rooms, so you can rinse off straight away.
Who should check with a GP first
If you are pregnant, have a heart condition, low or high blood pressure, or any other medical condition, or take medication that affects how you handle heat, speak to your GP before using an infrared sauna.
Frequently asked questions
Is it better before or after a workout?
Most people prefer after training, once the hard work is done. Many of our members use the saunas after their session at the gym.
Can you stay in an infrared sauna too long?
Yes. Long sessions raise the risk of dehydration and overheating. Build up gradually and use a timer. The cabins at ONE|DZ have clear displays and an automatic shut-off.
Do I need to book?
At ONE|DZ members can use the saunas during opening hours without booking. If you train first, read whether to use an infrared sauna after a workout.
