How to use an infrared sauna? An infrared sauna uses infrared light to warm your body from the inside out, providing such benefits as improved circulation, relaxation, and temporary relief from muscle soreness.
To use one safely, begin with short sessions (10-15 minutes) at a moderate temperature (100-120 degF), drink plenty of liquid, don’t drink alcohol and listen to your body.
Beginners should work up to 20-30 minutes, 2-4 times a week (always check with a doctor if you have heart problems, low blood pressure, or are pregnant).
Disclaimer: This blog post is for informational purposes only and is not a substitute for medical advice. Always seek the advice of a healthcare professional before attempting any new health treatment, especially if you have medical conditions or are pregnant.
Key Takeaways
- Start Slow: Beginners should start with 10-15 minute sessions in lower temperatures (100 F-115 F) to build tolerance.
- Hydration is Key: Consuming water before, during, and after your session to replace those lost through sweat.
- Frequency Matters: 3-4 times a week is ideal for general maintenance, but listen to your body.
- Safety First: Don’t drink alcohol before sessions and seek a doctor’s advice if you have any underlying health conditions such as heart disease or are pregnant.
- Enhance the Experience: Apply essential oils and optimal post-sauna cooling for maximum benefits.
What is an Infrared Sauna?
Before jumping in to learn how to use an infrared sauna, it is helpful to know what makes the sauna unique. Traditional saunas use heat to heat up the air, which in turn, heats up your body. Infrared saunas on the other hand use infrared lamps (electromagnetic radiation) to directly heat your body.
These saunas have lower temperatures (typically ranging from 120 degrees F to 140 degrees F) than traditional saunas (which range from 150 degrees F to 180 degrees F).
This makes it more comfortable and still brings a deep and detoxifying sweat. Many seeking to know how to use an infrared sauna for beginners are glad to know that the breathable air makes it easier to breathe and relax for longer.
How to Use an Infrared Sauna for Beginners
If it is your first time then don’t try and be a hero. Your body must adapt to knowing how to thermoregulate in this new environment.
Step-by-Step for Your First Session
- Pre-Hydrate: Drink a glass of water with electrolytes.
- Temperature Setting: Set the sauna between 110 degF and 125 degF. You don’t need it maxed up to get the benefits.
- Clothing: Less is more. Dress in a light swimsuit or cover yourself with a cotton towel in order to expose your skin to the infrared waves.
- The Session: Develop a comfortable sitting or lying position. When using an infrared sauna blanket, make sure you are on a heat-safe surface and wearing cotton thin clothes to absorb sweat.
- Post-Sauna: Don’t throw yourself into a freezing shower right away. Let your body temperature become steady 5 -10 minutes.
How to Use an Infrared Sauna Safely
Safety is the most critical part of the question of how best to use an infrared sauna.
- Can infrared saunas cause cancer? Current scientific consensus is no. Infrared light is non-ionizing (unlike UV rays from the sun) and there is no evidence it causes cancer. In fact, there are many studies exploring its role of supporting cellular health.
- Age Limits: How old do you need to be to use an infrared sauna? Children under 12 should generally avoid them as their bodies can’t regulate heat as well as adults. Consult a pediatrician first.
- Alcohol: Never go to a sauna after drinking alcohol since you have a much greater chance of dehydrating and fainting.
- Medical Conditions: If you have low blood pressure or heart problems, consult a doctor before the first session.
- jewelry: Remove jewelry and contact lenses
How Long To Use An Infrared Sauna & Frequency
One of the most common questions is how often should you use infrared sauna. The answer depends upon your health status and goals. However, consistency is more important than intensity.
Recommended Usage Schedule
| Experience Level | Duration | Temperature | Frequency |
|---|---|---|---|
| Beginner (Weeks 1-2) | 10–15 mins | 110°F–120°F | 2–3 times per week |
| Intermediate (Weeks 3-4) | 20–30 mins | 120°F–130°F | 3–4 times per week |
| Advanced (Month 2+) | 30–45 mins | 130°F–145°F | Daily or every other day |
How Often is it Safe to use an Infrared Sauna? For most healthy adults, it is safe to use daily, as long as you stay hydrated. However, how often is it safe to use an infrared sauna if you are feeling fatigued? In that case, take a break. Overdoing it can result in dehydration or dizziness.
How to Use an Infrared Sauna at Home (Step-by-Step)
Your Home Sauna Set Up Checklist
- Select a safe place (dry area, no water nearby)
- Use a grounded outlet
- Follow manufacturer’s instructions
- Ventilation is essential
- Use a hygrometer (optional) to monitor the humidity
How to Use an Infrared Sauna at Home
- Preheat:
Set temperature on 110-120 degrees F and allow to warm for 10-15 minutes. - Shower (optional):
A quick rinsing can help you to sweat faster. - Set timer:
Start with 10 minutes. - Use a towel:
Sit on a towel for hygiene. - Hydrate:
Bring water inside the sauna, if allowed. - Finish gently:
Is it cool down and light stretching?
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FAQs
How do I use an infrared Sauna properly?
Start with 10-15 minutes at 100-120 degrees F, hydrate, and work up as you grow tolerant to the same. Always listen to your body.
How often is it OK to use an infrared sauna?
Most people find it to be safe to use 2 – 4 times a week. If you’re healthy and tolerant then 5 times a week can be okay.
Is infrared sauna good for weight loss?
It can be used to help with temporary water weight loss and mild calorie burn, however, it’s not a replacement for diet and exercise.
Is it Safe to Use an Infrared Sauna Every Day?
For healthy individuals, yes. However, listen to your body. If you feel lightheaded or overly fatigued, then you need to decrease the frequency to how often to use an infrared sauna comfortably, which is every other day.
How to Use an infrared Sauna for Maximum Detox
Throw the sauna with chlorella or other binders, and make sure that you are using clean water and towels. Don’t use lotions or makeup before entering as they can block pores and clog up the detoxification pathways when combined with sweat.
How to be safe in using an infrared sauna with high blood pressure?
If you have uncontrolled high blood pressure, talk to your doctor first. If you suffer from controlled hypertension, do not make a quick change in temperature. Keep the temperature moderate and avoid sitting up.
Can I bring my phone inside?
In general, this is not recommended. The high temperatures may damage the battery and electronics. Use this time to turn off and turn on.
Final Thoughts
Incorporating this heat therapy into your routine can be a game-changer when it comes to your physical and mental well-being. By following this guide on how to use an infrared sauna safely, you ensure that your wellness journey is effective and risk-free.
Whether you are figuring out how to use an infrared sauna at home for the first time or you are a seasoned pro looking to refine your routine, the most important thing is consistency, hydration and listening to your body. So, grab your water bottle, set the timer and sweat it out.
