Feeling stressed? There’s nothing like a good sauna session to help you relax. But have you ever wondered how long you should stay in an infrared sauna?
If you’re new to infrared saunas, you might be wondering how long your first session should be. And that’s a valid question. After all, you don’t want to overdo it and end up feeling more stressed than when you started.
Typically, an infrared sauna boosts recovery, detoxifies your body, and increases sleep quality. But the key is to find the right balance for you.
What is a typical infrared sauna session?
An infrared sauna session varies in experience depending on the person. Let’s take a look at what a session looks like for both beginners and experienced users as well as after exercise.
It is recommended to start with a lower heat of around 45-50 degrees Celsius for 15-30 minutes. After a few sessions, you can increase the heat and time as your body gets used to it.
If you are using an infrared sauna for post-workout recovery, it is recommended to start with heat around 55-60 degrees Celsius for 15-20 minutes.
For experienced sauna-goers, a session can be at a higher heat of 60-70 degrees Celsius for 30-45 minutes.
The key is to listen to your body and see how you feel after each session. If you’re feeling great and have no adverse effects, then you can gradually increase the time and heat of your session.
But if you start to feel dizzy, nauseous, or have a headache, it’s best to take a break and maybe try a lower heat next time.
Always remember that no matter your experience level, make sure to drink plenty of water before and after your sauna session!
Potential health benefits of using an infrared sauna regularly
More and more people are using infrared saunas for their potential health benefits. While more research needs to be done, there are some promising studies that suggest regular infrared sauna usage can offer some health benefits.
Here are 10 potential health benefits of an infrared sauna session:
1. Increased sleep quality
Heat treatment generates endorphins that help with pain alleviation and muscular tightness and stimulate relaxation, resulting to increase sleep quality.
2. Detoxifies your body
The intense heat helps to rid toxins that are stored in your fat cells. As you start sweating, these toxins are released and eliminated from your body.
3. Boosts recovery
Faster muscle recovery is achieved through increased blood flow, which removes metabolic waste products and supplies oxygen-rich blood to the oxygen-depleted muscle.
4. Reduces stress levels
With the increase of endorphins, heart rate, and skin temperature, your body enters a relaxed state which helps to lower stress levels.
5. Relieves pain
The deep heat of an infrared sauna can help to relieve pain, tension headaches, and migraines. It penetrates around 4cm below the skin to target specific areas of pain.
6. Improves skin health
The infrared heat and sweating help to open up pores, removing impurities and dead skin cells. This can improve the appearance of your skin and leave you feeling refreshed.
7. Increases blood circulation
Fewer incidents of high blood pressure, heart attacks, and strokes have been reported in populations that use infrared saunas regularly. By dilating blood vessels and increasing heart rate, far-infrared saunas help to increase blood circulation and lower blood pressure.
8. Boosts cardiovascular health
The increased heart rate from using an infrared sauna has a positive effect on cardiovascular health. This can help to improve blood flow and reduce the strain on your heart.
9. Improves mental health
Most people feel more relaxed after spending time in an infrared sauna. This can help to improve conditions such as anxiety, depression, and insomnia.
10. Lose weight
Undoubtedly, one of the most popular benefits of using an infrared sauna is its ability to help with weight loss. While you are not actually burning any fat, the infrared heat does cause your body to begin sweating, which can lead to temporary weight loss of water, but also burns calories to produce the sweat.
As you can see, there are many potential benefits to using an infrared sauna. If you’re considering adding this therapy to your wellness routine, be sure to speak with your healthcare provider first to see if it’s right for you.
And remember, always drink water before and after your sauna session!
How to maximise the benefits of an infrared sauna session
Although there are many potential benefits to using an infrared sauna, there are also a few things you can do to maximise the benefits of your session.
1. Stay properly hydrated
Drinking plenty of water before, during, and after your sauna session will help to prevent dehydration and maximise the detoxifying effects of sweating.
2. Don’t overdo it
Limit your sauna sessions to 15-30 minutes for beginners and 30-40 minutes for experienced sauna users, and make sure the room temperature isn’t too hot. You should feel relaxed and comfortable, not overheated.
3. Use the sauna regularly
For the best results, aim to use the sauna 2-5 times a week. This will help your body to adjust to the heat and allow you to experience the full range of benefits.
4. Choose the right infrared sauna
Do some research to find an infrared sauna that’s right for you. There are many different types and styles on the market, so it’s important to find one that meets your needs and preferences.
5. Use essential oils
Essential oils help to improve the smell of the sauna and can also provide additional benefits, such as increased relaxation or improved skin health. Add a few drops of your favourite oil to a towel or diffuser before your sauna session.
6. Know the contraindications
Not all people can safely use an infrared sauna. If you have any concerns, be sure to speak with your healthcare provider before using this infrared therapy.
7. Take a cooling-off break
After spending some time in the sauna, take a cooling-off break to help your body adjust to the change in core body temperature. This can be done by taking a cold shower, swimming in a pool, or simply sitting in a cool room for a few minutes.
By following these tips, you can help to ensure that your infrared sauna experience is safe, comfortable, and beneficial. So what are you waiting for? Give it a try today!
How many infrared sauna sessions should I have a week?
Between 2-5 weekly sessions are very beneficial, as long as the infrared sauna user stays hydrated and if exercising uses the sauna post-workout as opposed to before.
Again, this depends on the individual and on a few factors. First, consider your goals for using the sauna. If you are hoping to improve your cardiovascular health, then you should aim for 3-4 sessions per week.
Second, if you are trying to relieve pain or muscle soreness, then 2-3 sessions may be sufficient. It is also important to take into account how your body responds to the heat. If you find that you feel energised and refreshed after a session, then you can probably increase the frequency. However, if you feel exhausted or dehydrated, then it may be best to cut back.
Ultimately, it is important to listen to your body and find a balance that works for you. infrared sauna sessions can be an excellent addition to any wellness routine.
Determining how often to use an infrared sauna depends on a few factors, including your goals for using the sauna and how your body responds to the heat.
Here at TH7 Body Labs, we offer a variety of heat therapies such as infrared saunas, traditional sauna and steam room to suit your needs. We also have a team of wellness professionals who can help you choose the right one for you and provide guidance on how to use a sauna safely and effectively.
If you’re interested in trying an infrared sauna, contact us today to learn more.