How Long Should You Stay In A Sauna?
How long do you have to sit in an infrared sauna for health benefits?
With the health benefits of infrared saunas extremely well-documented, it’s worth asking the question of how long it takes for the benefits to kick in and whether or not you can ever have too much of a good thing.
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In this article, we look at what studies have said about how long you should spend inside an infrared sauna for the maximum amount of health benefits and help you create the ultimate sauna sessions, no matter your experience.
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How long should you stay in an Infrared Sauna for Benefits?
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The optimal time to spend in an infrared sauna for the most health benefits is 25 minutes at 55ºC at least 3 times a week over a minimum of 3 months.
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This recommendation comes from analysing a list of sauna clinical studies on the amount of time used to achieve multiple health benefits, determining the length of time in the sauna and the frequency of sauna exposure for each study. These referred clinical studies that used a cabin sauna along with temperature measurement to exemplify the practical applications of saunas and the resultant outcomes. Keep in mind that the temperature of the sauna cabin does not create the benefits, rather, it is a controlled mechanism to increase the core body temperature which facilitates the benefits.
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How long should you sauna for inflammation and muscle soreness?
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Frequent sauna use for 30 minutes at 55ºC is how long you should spend in a sauna for sore muscles. Heat therapy can reduce muscle soreness because the heat stress on the human body causes blood vessels to widen, and the cardiovascular system to increase which then increases blood flow and supplies muscles with nutrients needed for repair while also removing any built-up waste products stored in muscles and joints, especially after exercise.
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How long should you sauna for detoxification benefits?
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To use a sauna for detoxification you should stay in a sauna for 15 - 25 minutes at 55ºC-60ºC. Keep in mind that the temperature of the sauna cabin does not create the benefits, rather, it is a controlled mechanism to increase the core body temperature which facilitates the benefits.
This is due to the infrared rays penetrating the body directly and causing the subcutaneous fat cells in the adipose tissue to vibrate and release heavy metals and toxins. This unique property is what makes infrared saunas for detox such a powerful tool.
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How long should you stay in the sauna for weight loss?
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How long you should spend in a sauna for weight loss is 45 minutes at 60ºC, 4-5 times per week over a 3-month period. Keep in mind that the temperature of the sauna cabin does not create the benefits, rather, it is a controlled mechanism to increase the core body temperature which facilitates the benefits.
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This is because frequently using a sauna increases your metabolism and causes you to burn calories in a sauna at a higher rate than you would otherwise.
You can use a sauna calories burned calculator to determine how many calories you burn in a sauna depending on your weight and how long you spend in a sauna.
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How long should you sauna for mental health benefits?
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How long you should stay in the sauna for mental health benefits, like anxiety and depression, are 15-20 minutes at 60ºC. Keep in mind that the temperature of the sauna cabin does not create the benefits, rather, it is a controlled mechanism to increase the core body temperature which facilitates the benefits.
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Using a sauna helps to lower cortisol levels and allows the nervous system to reset, providing users with increased relaxation, improved sleep quality and improved mental health.
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How long should you use a sauna for a cold or flu?
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How long you should sauna for a cold is absolutely zero because you shouldn't sauna with a cold or flu. However, you should stay in the sauna for 15 minutes if you are looking to boost your immune system to help prevent getting sick in the first place.
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15 minutes is all you need for your body to induce an artificial fever, increasing white blood cells and ATP production, allowing your cells to repair and better fight off pathogens.
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How long should you sauna for better heart health?
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How long you should sauna for heart health benefits is 20 minutes, 4 to 7 times a week at 55ºC. Cardiovascular disease is one of the world's leading causes of mortality, and frequent sauna sessions improve cardiovascular health by a staggering 63% reducing the risk of sudden cardiac death. Infrared sauna use not only releases muscle tension but also supports healthy blood pressure.
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Lower temperature saunas are a comfortable and enjoyable activity that activates the cardiovascular response for improvements in some types of high blood pressure and cardiovascular issues. The most famous randomised clinical trial for heart health examined middle-aged Finnish men over an extended period of time and determined frequent Finnish sauna visits improved longevity from cardiovascular disease-related deaths.
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How long should you sauna for skin benefits?
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How long you should sauna for skin benefits such as anti-aging, purification or reduction in cellulite, scars and wrinkles is 15 minutes, 2 times a week at a temperature of 90ºC. Regular sauna use has been shown to be beneficial for skin elasticity and collagen production. Keep in mind that the temperature of the sauna cabin does not create the benefits, rather, it is a controlled mechanism to increase the core body temperature which facilitates the benefits.
Infrared sauna in particular activates an enzyme beneath the skin that supports the regeneration of skin cells. Sauna use has also had skin acne benefits and helped cellulite appearances.
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How long should you sauna for diabetes support?
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How long you should sauna for diabetes support benefits is 25 minutes, 2 times a week at 85ºC. Because the sauna warms the inside of the body, blood vessels widen and blood circulation increases. Keep in mind that the temperature of the sauna cabin does not create the benefits, rather, it is a controlled mechanism to increase the core body temperature which facilitates the benefits.
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This causes glucose to better be taken up by your cells and a sauna session has been shown to increase insulin absorption by up to 110%.