So, you’ve decided to get hot under the collar. Maybe you’ve been looking for an infrared sauna near me and have finally book an infrared sauna session, or maybe you’ve just unboxed a brand new unit for your home.
The question that is burning in your mind, is probably the same as everyone else’s – How often should I use Infrared Sauna? in order to get the best results.
The short answer to this question is that for most healthy adults, the optimal frequency is 3 to 4 times per week for sessions of between 20 to 40 minutes.
This schedule is the perfect balance between allowing your body the time it needs to recover and offering your body consistent stimuli in order to promote detoxification, relaxation, and circulation!
However, your perfect routine isn’t one-size-fits-all. Whether you are looking for weight loss, improved sleep, or skin improvements, the frequency needs of you will vary. Let’s dive into how to customize your sauna timeline to your unique needs and goals.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult your physician before starting an infrared sauna regimen, especially if you are pregnant, have a heart condition, have medical implants, or are taking medication. If you feel dizzy, nauseous, or unwell during a session, exit immediately.
Key Takeaways
- Best frequency: 3-4 sessions a week (most people)
- Weight loss – 2-4 sessions per week can assist in fat loss goals if used in conjunction with diet + exercise
- Morning use: 1-3 times per week in the morning to boost mood and metabolism
- Daily use: Possible For Healthy adults, but not necessary for best results
- Safety: Keep hydrated, do not drink alcohol and do not exceed 30-40 minutes
- Cancer risk: No evidence of carcinogenic effects of infrared saunas, but they are generally safe when used appropriately
- Consistency is Key: Regular is better than one long session. Benefits such as detoxification and pain relief accumulate over the years.
- Weight Loss Support: Although not a magic bullet, frequent sessions can aid caloric burn and metabolic health.
How Often Should You Use an Infrared Sauna?
When deciding How Often Should I Use Infrared Sauna?, you have to first think about your current health status and experience level with heat therapy. Unlike a traditional steam sauna, infrared is more penetrating, which means your body is working harder to cool off, even if the air temperature is comfortable.
For Beginners
The “Ease-In” Phase
If you are new to this, your body is not accustomed to the metabolic demand of heavy sweating.
- Frequency: 1 to 2 times per week.
- Duration: 15 to 20 minutes.
- Goal: Develop Heat Tolerance Without Overwhelming Your System
For Intermediate
Regular Users: The Phase of Maintenance
Once you get comfortable with it, you can crank up. This is where most people ask me “How Often Should I Use Infrared Sauna?” to see real changes.
- Frequency: 3 to 4 times per week.
- Duration: 30 to 45 minutes.
- Goal: Detoxification, cardiovascular conditioning and muscle recovery on a long-term basis.
For Advanced Users
The Performance Phase
Athletes or individuals accustomed to exercise in the heat may do more frequent sessions.
- Frequency: 5 to 7 days a week (Daily)
- Duration: 30 to 45 minutes.
- Caution: If you are going daily, listen carefully to your body. If you are feeling fatigued, take a day off.
Recommended Frequency by Experience Level
| Experience Level | Frequency | Session Duration | Notes |
|---|---|---|---|
| Beginner | 1-2 times / week | 15-20 mins | Focus on hydration and acclimating. |
| Average User | 3-4 times / week | 30-40 mins | Ideal zone for most health benefits. |
| Athlete / Advanced | 5-7 times / week | 30-45 mins | Monitor for signs of heat fatigue. |
Practical Tips for Your Routine
Now that you know How often should I use Infrared Sauna?, here is how to make those sessions count:
- Hydrate Before: Drink a large glass of water 30 minutes before you enter.
- Electrolytes: If you are using it every day or once every other day, supplement with electrolytes to replenish the minerals that are lost by your sweat.
- Post-Sauna Shower: 15-20 minutes after your session to shower is sufficient in order to continue with the detox process, but do not wait so long that the toxins are able to absorb back into the body.
- Find a Good Spot: If you don’t have one in your home, do an Internet search for “infrared sauna near me” and look for a place where they have private pods. Hygiene is paramount.
How Often to Use Infrared Sauna for Weight Loss?
If your weight-loss is your main objective, then you may be wondering, “How often should I use Infrared Sauna for weight loss?”
While an infrared sauna isn’t a magic bullet to obesity, it can be a powerful tool to support a weight loss regimen. The heat increases your heart rate and metabolic rate, as a light cardio workout would.
- Frequency: In order to promote weight loss, 4 to 5 sessions per week should be done.
- Strategy: Being consistent is very important. A sporadic use of it won’t provide the same boost of metabolism as a routine. Many users ask the question, “how often should I use infrared sauna to lose weight?” And find success when they combine the sessions with a cool-down period and immediately after, which forces the body to burn calories to re-regulate the body temperature.
- Reality Check: The number of calories burned is important (200-600 per session) but should be added to, not replace, a healthy diet and active lifestyle.
Can I Use My Infrared Sauna Every Day?
A very common query is: “Is it okay to use the infrared sauna daily?” or “Is it safe to use an infrared sauna on a daily basis?”
The answer is determined by your feelings.
- Yes: Provided that you are healthy, well-hydrated, and limit sessions to a moderate length (30 mins), then daily use is generally safe and can be very beneficial for people with chronic pain or who have high levels of stress.
- No: If you start to feel dizzy, get headaches or suffer from heat intolerance, you are doing too much. Rest days are crucial for your body to excrete toxins and restore electrolytes.
Remember, more is not necessarily better. If you are going every day, shorten the period of the session to avoid overheating.
How Often To Use infrared sauna in the morning?
Sitting in the sauna in the morning can be a good way to wake up your body. It increases the level of cortisol slightly (this is natural in the AM) which gets your blood pumping.
- Recommendation: If you use it in the morning, then easily can go 3-4 times a week. It sets up a productive tone for the day without interfering with sleep hormones.
How Often To Use infrared sauna in the Evening?
Conversely, when you take a sauna in the evening, it increases body temperature, which then rapidly decreases afterward – which sends the signal to your brain that it’s time to fall asleep.
- Recommendation: If you have trouble with insomnia, try to do your sessions in the evening, but do your best to wrap up at least an hour before going to bed so that your body has time to cool down.
Does time of day matter in how often you should go? Not necessarily, but it does impact on why you are going.
How Often Should I Use an Infrared Sauna Blanket?
With the advent of in-home wellness products, many people are using an infrared sauna blanket in lieu of a full cabin. These are portable zip-up bags that surround you with heat Because these blankets trap heat at a higher rate and in addition the infra-red source is much closer to your skin:
Infrared sauna blankets work differently than full cabin saunas. Because they focus heat directly on the body, users often ask about frequency.
- How many times should I use infrared sauna blanket? Start with 2 to 3 times a week.
- Duration: Keep to 30 to 45 mins max.
- Caution: You cannot get out of a blanket as easily as a sauna if you get too hot. Watch your temperature carefully.
Safety: Can Infrared Saunas Cause Cancer?
This is a fear that comes up in search history a lot: “Can infrared saunas cause cancer?“
It is crucial to clarify this on the basis of scientific evidence. Infrared saunas use infrared radiation – a type of light-energy that generates heat. This is non-ionizing radiation, which is fundamentally different from ionizing radiation (like X-rays or gamma rays) which can damage DNA and cause cancer.
Infrared heat is really the same kind of heat you get from the sun without the harmful UV rays. In fact in some cases studies have shown that sweating caused by infrared heat may help the body expel carcinogens and heavy metals (although research is ongoing).
However: In case you have a history of cancer, are being treated for it (like chemotherapy or radiation) or have implants, you must consult your doctor before starting a sauna routine. Heat can have an impact on blood movement and drug administration that’s not for every patient.
You May Also Like To Read:
FAQs
How Many Times a Week Should I Use an Infrared Sauna to Lose Weight?
For best results, try to do this 4 to 5 times a week. Combine this with a calorie deficit and exercise to have the greatest impact.
Can you use infrared sauna daily?
Yes, healthy people can use it daily but it is usually a good idea to take at least one or two days off so that your body can recuperate and you can maintain a healthy electrolyte balance.
How frequently should I use my infrared sauna blanket?
Because the heat is more direct and intense with blankets, you can start with 2-3 times a week. You can increase this as your tolerance improves but don’t exceed 45 minutes in each session.
How many times should beginners use infrared sauna?
Beginners should start slow – 1 to 2 times a week for 15 – 20 minutes. Gradually increase the frequency over the course of a month to prevent heat exhaustion.
Is there Such a Thing as Too Much Sauna?
Yes. If you notice that you are feeling drained, getting headaches or feeling dizzy more often than not, then you are probably going too often or staying in for too long. Cut back to 1-2 times a week and see if symptoms improve.
Does infrared sauna help cellulite?
While not a cure, the increase in circulation and metabolic rate can help cellulite to look better over time, especially if it is combined with massage and hydration.
Final Thoughts
Determining how often should you use an infrared sauna is all about listening to your body, and setting clear goals. For the majority of us, creating a routine of 3 to 4 times per week is the sweet spot for reaping the benefits of infrared sauna without the disadvantages of heat stress
Whether you are using a high tech sauna pod or a cozy infrared sauna blanket, consistency is your best friend. Stay hydrated, stay safe, and stay warm. Before you know it, you’ll be seeing and feeling the transformative results of your new wellness habit.
