Older adults should consult with their healthcare providers for personalized recommendations on sauna duration and any precautions they should take. Sauna Temperature and Humidity. The temperature and humidity of a sauna play are crucial in determining the duration of your sauna session. Sauna temperatures typically range between 158°F and 212°F. Research shows that people with both fibromyalgia and chronic fatigue syndrome have experienced reductions in symptoms after sessions in an infrared sauna. Increased Feelings of Relaxation: Additionally—though studies have not necessarily proven it—many people find that a 20- to 40-minute stint in an infrared sauna leaves them feeling Start with just 10-minute sessions, and listen to your body, working up to about 40-minute sessions after a while. Depending on your adaptability and current health, you may need less sauna time or less heat. Children generally should have less time or heat as well. If sauna fatigues you or gives you side effects, that’s a sign! 2. Ideally, however, you should try to use a traditional sauna in the morning since this can help you stay alert even after the sauna session while an infrared sauna might end up making you feel drowsy. When you use the sauna, your body temperature will rise and then cool down once you are out of the sauna, resulting in a relaxing experience that Needless to say, avoid taking alcohol and drugs pre or post-sauna. How Long Should You Wait After Eating to Go to Sauna. You should wait for 30 mins to an hour after eating to go to the sauna. If you had a snack then wait for 30 mins, wait an hour for light meals and heavy meals should be given two hours to be digested before stepping into the . 4. General Recommendations for Sauna Time. Navigating Safe and Effective Sessions: A general guideline for a safe and effective sauna session is to start with 10-15 minutes in a traditional sauna or 15-20 minutes in an infrared sauna. How Long Should a Sauna Session Be? 20-30 minutes is the traditional sauna length for Finnish saunas, and most of the studies cited in our previous article had participants sit in the sauna for at least 20 minutes. However, if you’re new to the sweat scene, even an infrared sauna can be a bit overwhelming. If this is your first time, try limiting your sessions to around a half-hour after you break a sweat for the first time. That’ll keep you comfortable. Once you feel like you’re used to the infrared sauna experience, you can take a longer session. I find this to be my favorite cycle- you can play around with the timing based on what feels best for you, but I like this sequence: -10-15 minutes in the sauna, until I get a good rolling sweat. -30 seconds cold plunge. 70 is, in my opinion too warm. I think you'd be better off stepping under a cold shower. Once you start using this sauna, you need to make at least 24 hours break between two sessions. Plus, they should be shorter in the very beginning to maximize the long-lasting health benefits. After approximately three weeks of using it every other day, you can increase the frequency of sitting inside.

how long should a sauna session be