How to Use an Infrared Sauna: A Guide for Beginners

How to Use an Infrared Sauna: A Guide for Beginners

If you've recently purchased an infrared sauna from, you may be wondering how to use it properly to get the most therapeutic benefit. In this guide, we'll go over the basics of using your sauna, including what to expect and how to make the most out of your sessions.

What is Infrared Therapy?

First, it's important to understand how infrared therapy works. Infrared saunas use infrared heaters to emit infrared light, which is absorbed by your body and converted into heat. This heat raises your core body temperature and causes you to sweat, which is why infrared therapy is often used for detoxification, pain relief, and relaxation. It allows you to sit in the sauna at lower temperatures for longer periods and perspire 2-3x as much without feeling like you're overheating. 

Using Your Sauna (Clearlight Specific)

To get started, turn your sauna on with the thermostat at its highest setting. It's recommended that you warm up your sauna for 15 minutes before getting in. This allows the heaters to reach peak output and ensures that the sauna is at least 105 degrees for maximum therapeutic benefit.

Once your sauna is warmed up, set the duration of your session (20-45 minutes is recommended). By the end of your session, the internal temperature of the sauna will be between 120° - 149°F. Remember, it's not the air temperature that's doing the healing, but rather the combination of carbon and ceramic heaters emitting the infrared that is absorbed by your body and causing your core temperature to rise.

Starting Slow

Infrared saunas are a gentle yet powerful way to detoxify your body and relax your mind. As a beginner, it's crucial to start slowly.

  • Week 1: Begin with 10-15 minute sessions at a lower temperature, about 110-130 degrees Fahrenheit, two to three times a week.
  • Listen to Your Body: The key is to pay attention to how you feel during and after each session. If you're comfortable, gradually increase the duration and frequency.

Gradual Increase

Once your body gets accustomed to the heat:

  • Increase Duration: Slowly extend your sauna sessions by 5 minutes each week until you reach 30-40 minutes.
  • Frequency: Aim to use the sauna 3-4 times a week. Regular use is beneficial, but daily use is not necessary for beginners.

Finding Your Rhythm
  • Personal Tolerance: Everyone's body reacts differently to heat therapy. Adjust your sauna routine based on your comfort and tolerance levels.
  • Hydration: Always stay well-hydrated. Drink water before, during, and after your sauna session.
  • Post-Session Care: Allow your body to cool down naturally post-session. Take a shower to cleanse your skin and refresh your body.

Advanced Considerations

  • After a month or so, you might consider daily sessions if it suits your body and schedule.
  • Some enthusiasts enjoy 40-45 minute sessions 4-5 times a week, but it’s vital to build up to this gradually.

Safety First

  • If you have any health concerns, consult with a healthcare provider before starting your sauna routine.
  • Signs like dizziness, light-headedness, or extreme discomfort are cues to stop and seek medical advice.

There's no one-size-fits-all answer to how often you should use your infrared sauna. It's a personal journey of wellness. Start gently, listen to your body, and adjust accordingly. Over time, you’ll discover the perfect sauna rhythm that works best for your lifestyle and wellness goals.

Remember, the journey to wellness is as important as the destination. Enjoy every moment in your sauna, and embrace the warmth and wellness it brings to your life.

Why Some People Take Longer to Sweat

It's not uncommon for some people to take longer to start sweating in an infrared sauna. This can be due to a variety of factors, such as hydration levels, body composition, and previous sauna experience. However, most people should start sweating after 10 to 20 minutes in the sauna at 110-120 degrees.

If you find that you're not sweating after 20 minutes, don't worry. It can take time for the infrared energy to convert and cause your body temperature to rise. If you stay in the sauna for 30-45 minutes, you should be perspiring for 15-35 minutes of that time. For some, they begin perspiring within one minute! 

Tips for a Successful Sauna Session

Here are a few tips to help you get the most out of your infrared sauna sessions:

- Drink plenty of water before and after your sauna session to stay hydrated.
- Add electrolytes to your water or drink coconut water to replenish your electrolytes.
- Take a cool shower after your session to help your body cool down.
- Listen to relaxing music or practice deep breathing exercises to enhance your relaxation.

In Conclusion

Infrared saunas are a great way to relax and improve your overall health and well-being. By following these tips and guidelines, you can ensure that you're getting the most out of your sauna sessions. Remember to stay hydrated, take it slow, and enjoy the therapeutic benefits of infrared therapy.

If you'd like to get in touch with one of our Home Wellness Experts, give us a call at 1-888-471-4325

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