How to Use Infrared Sauna: Maximizing Your Sauna Experience

Did you know that infrared saunas can help with a variety of health issues? They are great for helping your body destress, ease chronic pain, eliminate fat cells or lose weight, and release toxins through sweat.

But many people are not aware of how to use infrared sauna devices properly. While there are many perks of using one,

if you do not know how to make the most out of it, then these benefits of infrared heating will be lost on you. In this blog post, we will go over how to use an infrared sauna properly so you can maximize your experience.

What Is An Infrared Sauna And How Does It Differ From A Traditional Sauna?

An infrared sauna is a type of sauna that uses the wavelength of the visible and invisible light spectrum of sunlight to create heat.

This differs from traditional saunas, which use steam to produce hot air and cause your body to sweat.

Far infrared saunas are said to be more beneficial than traditional Finnish saunas because infrared heating penetrates human tissue versus simply heating the surface of the skin.

Infrared heat lamps (that use electromagnetic radiation) are used to warm your body directly.

Why Should You Have Infrared Sauna Therapy?

It’s pretty relaxing to experience using warm hot rock or steam saunas. But aside from that, there are many reasons why these types of saunas are becoming a popular choice even among health and wellness professionals! Some of the more common health benefits include:

Weight loss benefits
• Increased circulation
• Detoxification
• Pain relief from conditions such as arthritis or fibromyalgia
• Solution for muscle soreness
• Stress relief
• Better sleep patterns
• Improvement in skin conditions such as psoriasis
Improved immune system function

How To Use Infrared Saunas?

Now that you know what it is and how it differs from a traditional sauna, we will go over how to use an infrared sauna safely and properly.

Choose The Right Time For Your Session

The first step is to find the most ideal time for your infrared heat therapy. Some people prefer the morning for a good day ahead while others find evening infrared sauna sessions more relaxing.

Prepare For Your Heat Therapy

Wear loose-fitting clothing to your session. Remove any metal jewelry or clothing. This is because metal can warm up and cause burns to your skin or body directly.

Stay hydrated by drinking plenty of fluids throughout the day so you are not dehydrated when you sweat a lot. Once you have taken all of the necessary steps to prepare for your session, you are ready to begin.

Set Up The Infrared Therapy Device

The process of turning on the infrared heaters may vary depending on the brand and model you have. However, most infrared saunas will have a switch or control panel located either outside or inside of the room. Once you find the switch, turn it on to start your session. You will then be able to adjust the temperature according to your preference.

Some infrared saunas also come with built-in music players and access to exclusive content so you can fully destress while you sweat, do a digital detox, and immerse yourself in high temperatures. Be sure to up your infrared heaters in a safe area where they will not be knocked down or damaged.

Set The Temperature

Begin at lower temperatures at first and increase gradually as needed. Sit inside comfortably with enough room around you so that the hot air can circulate. Once you start sweating, breathe normally and relax.

Concentrate on your breathing to help you feel relaxed, not the heating, your intense sweating, or any pain in your muscles. The benefits of infrared therapy are cumulative so having longer sessions will provide more results than just a few minutes at first.

Enter The Sauna

Once you are ready, get in the room and choose a sauna bench position. You may want to start out by sitting in the back portion, as this is where it is the hottest.

If you are new to using an infrared sauna, we recommend starting with a five-minute session for a good sweat and then gradually increasing the time as your body or core temperature becomes warm and more acclimated.

What Are The Different Ways Of Enjoying In Infrared Sauna Session?

There are a few different ways for infrared sauna use. It’s up to you how you want to use your infrared sauna: sitting, standing, or lying down.

Experiment with different positions until you discover what works best for your needs!

Sitting In A Sauna

One way is to sit in it for the entire session, which is what most people do. However, there are also other positions you can try as discussed below.

Standing Up In A Sauna

Standing up in infrared saunas is a great way to get your heart rate going, which provides additional cardiovascular benefits.

Lying Down In A Sauna

If you want to relax and relieve any tension or stress that built up during the day, then this position makes the perfect match! It also helps improve circulation by allowing blood to flow more freely.

Sitting With Legs Stretched Out

Another way for sauna use is by sitting with your legs stretched out in front of you. The benefits it gives your body are left unchanged as when you but will leave you more able to move around and work on other tasks while using it!

Finding The Ideal Sauna Temperature

The first step in how to use saunas is figuring out what type of air temperature works best for the needs of your body.

Most people who want light or gentle heat will opt for a lower temperature ranging from 105-110 degrees Fahrenheit.

However, those who want stronger heat at high temperatures can raise it up to 125 degrees Fahrenheit.

Remember that the higher you go, the longer your session will take! You can also use a thermometer or sauna app in order to find out exactly how hot the air is inside.

Adjusting Infrared Heaters

The heat in a sauna is adjustable, so you can find the perfect temperature for your needs. Most saunas will have a knob or lever that allows you to change the air temperature. If you are unsure of how to adjust it, consult your owner’s manual.

How Long Should I Stay In Infrared Saunas?

While most people start with five minutes for their first session, they typically work their way up to 15-20 minutes over their next few sessions.

As always, listen to what your body tells you, and do not overdo it.

If at any point during your session your body temperature goes overboard, turn off the heat immediately and drink plenty of fluids.

How Often Should You Have An Infrared Sauna Session?

It is recommended that you have sauna sessions no more than twice a week. If you are new to using an infrared sauna, then we recommend starting off slow and gradually increasing your time as needed.

Saunas have many benefits for the human body but only if done correctly!

Things To Bring To Maximize Your Infrared Sauna Experience?

There are a few things you should bring with you when using a sauna in order to make the most of your experience.

We recommend bringing water to drink, as you will sweat a lot and will need to maintain hydration.

You can also bring Epsom salts if you want to add them to your bathtub later on.

And finally, make sure you have an ice pack on hand if you have any pains or body aches that need relief after your sauna session.

Do I Need A Towel When Using An Infrared Sauna?

If you are using a sauna at home, be sure to bring a towel to sit on and another one to wipe yourself down with when you’re finished.

It is recommended that you bring a towel with you so you can clean up before and after your session.

You also want to be sure to dry your body well in order to get rid of excess moisture on the sauna’s surface, which could lead to damage over time if not properly taken care of!

How To Utilize Infrared Sauna Blankets?

There is no one “right” way to use a sauna blanket, as people will have different preferences and needs. However, there are some tips on how to get the most out of your experience.

Start by lying down on your back and allowing the blanket to cover your entire body. You may want to tuck it in around your sides with the provided straps to ensure it stays secure.

If you feel cold, start by taking a blanket off of your body and placing it on top of the sheet before getting back into place underneath the infrared rays again. It may take some experimenting to find out what works best for you!

Risks Associated With Infrared Sauna Therapy

There are very few risks associated with using radiant heat, such as far infrared sauna, when used properly.

Some general risks that may occur if using a far infrared sauna improperly include dehydration, fainting, or lightheadedness from excessive sweating, and skin burns if the skin is exposed to direct heat for too long.

If you have any concerns, it is always best to speak with your doctor before beginning a session.

What To Do If I Feel Overheated In An Infrared Sauna?

While it may be easy to get carried away and become too hot during heated sessions, you want to make sure that you take a break if needed.

If at any point during your session you start feeling uncomfortable or overheated, turn off the heat immediately by either adjusting the air temperature knob or by using a timer.

If you feel lightheaded, dizzy, nauseous, have a headache, muscle soreness, and pains, or your heart is beating rapidly – it’s time to go ahead and end the infrared light therapy!

You can always try again after waiting for a bit if needed.

Are Cold Showers After Infrared Sauna Sessions Recommended?

Yes! It is important to shower after using radiant heat so your body can rinse off any toxins or dirt that were released during your session.

While it may feel good to sit in hot air for hours on end, this may not be optimal for detoxification, as sweat contains a number of toxins. Showering will help the human body get rid of these.

It is recommended that you wait at least 30 minutes before taking a cold water bath if desired.

Getting into a shower too soon after exiting the sauna can cause blood vessels near your skin’s surface to constrict which could lead to fainting spells and other problems.

However, there are some who say waiting longer than half an hour causes their core body temperature to become cool, so experiment to see what works best for you!

Other Safety Precautions When Using Infrared Heat Therapy

While infrared saunas are generally safe, there are a few things to keep in mind when using one:

Stay Hydrated

Make sure that you drink water before and after your session. This will help ensure that you avoid being dehydrated.

It’s critical to keep hydrated after your session since you’re likely to sweat for hours afterward.

Because you could burn up to 600 calories while sitting in a sauna, you might lose a few pounds of water weight—but it will most certainly return.

Leave The Room If You Feel Any Discomfort

As mentioned, if at any point you feel lightheaded, burning the skin, or simply feel worse, overwhelmed or uncomfortable in sauna, exit the room immediately.

Avoid Infrared Heat If You Have Certain Medical Conditions

Do not use a sauna if you are pregnant or have a heart condition. Consult with your doctor if you have any other health concerns that may prohibit you from using an infrared sauna safely.

Avoid Heavy Meals

Do not eat a heavy meal before your infrared sauna session. You can take light snacks. But wait at least two hours after eating before using the device.

Minimize Alcohol Intake

Lastly, avoid drinking alcohol or caffeinated beverages before using a sauna. These substances can dehydrate you and make it difficult to ease up in the infrared heat.


Now that you know how to use infrared saunas properly, make sure to take advantage of all the amazing health benefits today!

Infrared therapy has been shown to improve cardiovascular health, help with detoxification, and much more.

It is important to find what works best for you – whether it be the type of infrared unit, position during sauna sessions, temperature, duration, frequency, etc.

You can experiment as a beginner on the best way to use the sauna, but make sure to follow all precautionary measures to avoid any potential danger due to improper use of saunas.


What are you waiting for? Start your journey to better health by getting your own infrared sauna from Sauna Area today!