How Long to Stay in a Sauna (By Type and Experience)
How long to stay in a sauna: recommended session lengths for traditional, infrared and steam saunas, how often to go, and the signs it is time to get out.
Most people should stay in a traditional sauna for 10–20 minutes per round and in an infrared sauna for 20–40 minutes, with beginners starting at 5–10 minutes. As of October 2026, those ranges match what manufacturers recommend and what the large Finnish studies observed, where typical sessions lasted around 15 minutes. How long you stay matters less than listening to your body and coming back regularly.
How long to stay in each type of sauna
| Sauna type | Typical temperature | Beginner session | Experienced session |
|---|---|---|---|
| Traditional (Finnish) | 160–195°F | 5–10 min | 10–20 min per round, 2–3 rounds |
| Infrared | 120–150°F | 10–15 min | 20–40 min |
| Steam room | 110–120°F, ~100% humidity | 5–10 min | 10–15 min |
| Wood-fired tent | 180–220°F+ | 5–10 min | 10–15 min per round |
| Sauna blanket | Moderate | 15–20 min | 30–45 min |
Traditional sauna: rounds, not marathons
In a traditional sauna, it’s normal to do rounds: 10–20 minutes of heat, a cool-down (shower, cold plunge or fresh air), then repeat two or three times. A 12-month SaunaLife EE8G owner typically sessions at 180–190°F, and a North Shore tent owner cools down outside between rounds even in freezing weather, wearing a sauna hat and bathrobe.
Finnish research is useful here. In the 2015 JAMA Internal Medicine study of 2,315 men, sauna sessions averaged roughly 15 minutes, and men who sessioned for more than 19 minutes had lower cardiovascular death rates than those who stayed under 11 minutes.
Infrared sauna: longer and gentler
Infrared saunas run 30–60°F cooler than traditional saunas, so sessions are longer. Sunlighten recommends 20–45 minute sessions, and the Sunlighten Solo portable suggests 30–40 minutes after starting at about 15. Owners of premium cabins that reach 165–170°F often shorten sessions. One Amplify owner was “struggling to catch my breath” after 16 minutes at 170°F.
How long for beginners?
Start with 5–10 minutes on the lower bench at a moderate temperature (about 150°F traditional or 120–130°F infrared). Build up by a few minutes each week. A newer CL5G owner found 160°F made their partner’s skin feel sunburnt and settled at 150–160°F. There’s no prize for enduring more heat.
How often should you use a sauna?
Two to four sessions a week is a good target for most people. The Finnish cohort found the strongest associations with four to seven sessions a week compared with one. Many home sauna owners in our research use theirs daily. A Sun Home Luminar owner and their partner went “pretty much every day” for the first two months.
Can you use a sauna every day?
Yes. Daily sauna use is normal in Finland and safe for most healthy adults. Keep sessions moderate, stay hydrated, and skip alcohol. If you have heart disease or blood pressure concerns, or you’re pregnant, talk to your doctor first.
What affects how long you should stay
- Temperature and humidity. Higher heat or more löyly means shorter rounds.
- Hydration. You can sweat roughly a pint (half a litre) or more in a session, so drink before and after.
- Alcohol. Never sauna after drinking. It’s a well-documented risk.
- Medications. Some affect heat tolerance or blood pressure.
- Fitness and acclimation. Regular users tolerate longer sessions.
How long to stay in a sauna after a workout
After exercise, 10–20 minutes in a traditional sauna or 20–30 minutes in infrared is typical. Rehydrate first. See sauna before or after a workout.
Make your home sessions easier
- Put a timer or sand timer in the sauna
- Keep water just outside the door
- Use the lower bench to cool off without leaving
- Read how to use a sauna for a step-by-step routine
Frequently asked questions
How long should you stay in a sauna?
Most people should stay in a traditional sauna for 10–20 minutes per round, and in an infrared sauna for 20–40 minutes. Beginners should start with 5–10 minutes. Leave immediately if you feel dizzy, nauseous or unwell.
Is 30 minutes in a sauna too long?
Thirty minutes in a row is long for a traditional sauna at 170°F+, so most people split it into two or three rounds with cool-down breaks. Thirty minutes is a normal session length in an infrared sauna, which runs cooler.
How often should you use a sauna?
Two to four sessions a week suits most people. In the large Finnish study of sauna use, men who went four to seven times a week had better cardiovascular outcomes than once-a-week users. Daily use is fine for most healthy adults who hydrate well.
Can you use a sauna every day?
Yes, many healthy adults use a sauna daily, as is common in Finland. Keep sessions moderate, hydrate, skip alcohol, and check with your doctor if you have heart disease, blood pressure issues or are pregnant.
How long should you stay in a sauna for the first time?
Aim for 5–10 minutes on the lower bench at a moderate temperature. Cool down, drink water, and try a second short round only if you feel good.