Wondering how long you should stay in an infrared sauna? As a spa owner, I'm sharing the guidelines I recommend, along with a few tips I've learned from spending time in the Salt Cave at my own spa.
Welcome back to The Wellness Journal.
One of the questions I hear most often is surprisingly simple.
"How long should I stay in an infrared sauna?"
It's a great question because when it comes to wellness, more isn't always better.
The goal isn't to see how long you can stay inside.
The goal is to leave feeling relaxed, refreshed, and looking forward to your next session.
My Routine
At my spa, we have a private room we call the Zen Den.
Inside the Zen Den is the Salt Cave, our infrared sauna with beautiful Himalayan salt panels.
If I have an unexpected break between clients or I've just finished a long Saturday, you'll often find me enjoying twenty to thirty peaceful minutes in the Salt Cave before heading home.
I've found that's my sweet spot.
Long enough to completely relax.
Short enough that I leave feeling energized instead of drained.
If You're New to Infrared Saunas
If this is your very first session, don't feel like you need to stay inside for half an hour.
Start with about 15 to 20 minutes.
Give your body time to get used to the gentle heat.
As you become more comfortable, you can gradually increase your sessions if they continue to feel enjoyable.
Remember...
Wellness isn't a competition.
Listen to your body.
My Favorite Session Length
People are often surprised when I tell them I don't spend hours in the sauna.
Most of my sessions last around 20 to 30 minutes.
For me, that's enough time to slow my thoughts, relax my muscles, and enjoy a little quiet before jumping back into my day.
Those few minutes have become one of my favorite rituals.
Don't Forget to Hydrate
One simple habit has made every sauna session better.
Water.
I always make sure I'm well hydrated before using the Salt Cave, and I drink water afterward, too.
It's a small step that makes a big difference.
It's Not About the Clock
One thing I've learned is that the best sauna session isn't necessarily the longest one.
Some days I spend twenty peaceful minutes reflecting.
Other days I simply sit quietly without checking my phone.
Both leave me feeling better than when I walked in.
Consistency has been much more valuable than trying to squeeze in an extra ten minutes.
✨ Sienna's Tip
One of my favorite things about the Salt Cave isn't the warmth.
It's what happens when I leave my phone outside the door.
For twenty minutes, no notifications.
No emails.
No one asking where their favorite sweatshirt disappeared to.
Just quiet.
Those moments remind me that taking care of myself doesn't have to be elaborate.
Sometimes it looks like sitting in a warm room, taking a deep breath, and giving yourself permission to pause.
Explore The Collection
If you're dreaming of creating your own wellness sanctuary, I'd love to help.
Every infrared sauna in The Collection has been carefully selected to make wellness feel simple, beautiful, and part of everyday life.
Thank you for spending a little time with me here in The Wellness Journal.
Whether your perfect sauna session is fifteen minutes or thirty, I hope you make time for it.
Your future self will thank you.
Until next time,
Sienna 💚