How to Use an Infrared Sauna Safely: A Beginner’s Guide
Curious about using an infrared sauna but not sure where to start? You’re in the right place. Whether you’re drawn to the promise of better sleep, faster recovery, or a simple way to unwind, infrared saunas offer a science-backed wellness tool that’s accessible for home use — even if you’ve never set foot in one before.
This beginner’s guide walks you through everything you need to know about using an infrared sauna safely, effectively, and confidently. We’ll explain how infrared saunas work, how long you should stay inside, how to prepare for a session, and common mistakes to avoid. Let’s dive in.
What Makes Infrared Sauna Use Different from Traditional?
Traditional saunas heat the air around you to extreme temperatures — often 180°F or higher. Infrared saunas, on the other hand, use infrared light to warm your body directly. This creates a deep internal sweat at much lower temperatures (110–140°F), making it more comfortable for longer sessions.
Because of this direct-body heating, many users find infrared saunas more relaxing and accessible. You get the benefits of a sauna — like detox, better sleep, and muscle recovery — without the stifling heat and humidity of steam rooms. Plus, most infrared saunas are plug-and-play, require no plumbing or venting, and can be installed in bedrooms, home gyms, or even small apartments.
🔗 Want to learn more? Read our full Infrared vs. Traditional Sauna Comparison
How to Prepare for an Infrared Sauna Session
Preparation is key to getting the most out of your session — and doing it safely.
✅ Hydrate Beforehand
Drink at least 8–16 ounces of water 30–60 minutes before your sauna session. Sweating in a sauna can lead to fluid and electrolyte loss, so proper hydration is essential. If you’re using your sauna in the morning, consider drinking a glass of water with lemon or electrolyte powder to kickstart your metabolism and hydration.
✅ Eat Light (or Not at All)
Avoid heavy meals right before entering the sauna. A light snack is fine, but a full stomach can make you feel sluggish or overheated. Using a sauna right after eating can also pull blood flow away from digestion, potentially leading to nausea or discomfort.
✅ Remove Jewelry and Electronics
Infrared heat can make metal uncomfortable against the skin. Remove watches, rings, and fitness trackers before entering. Also, avoid bringing your phone or tablet inside unless it’s designed for heat exposure — most devices won’t tolerate 130°F+.
✅ Dress Appropriately
Wear a towel, lightweight clothing, or nothing at all if you’re using a private unit. The goal is to expose as much skin as possible for even heat absorption. Cotton is preferred if you wear clothing, as synthetic materials can trap heat or cause irritation.
How Long Should You Stay in an Infrared Sauna?
If you’re new to infrared saunas, less is more. Start slow and build your tolerance.
| Experience Level | Recommended Duration |
| Beginner | 10–15 minutes |
| Intermediate | 20–30 minutes |
| Advanced | Up to 45 minutes |
Listen to your body. If you feel dizzy, lightheaded, or overly fatigued, end your session early and hydrate. It’s also helpful to track how you feel after each session and slowly adjust time and temperature based on comfort.
📖 Still unsure? Visit our Infrared Sauna FAQ
Best Temperature Settings for Beginners
Unlike traditional saunas, hotter isn’t always better with infrared therapy. Start at the low end and work your way up.
- Start with 110°F to 120°F for your first few sessions
- Advance to 130°F to 140°F once comfortable
- Avoid going over 145°F unless directed by a practitioner or your model supports it safely
Some advanced users prefer rotating heat cycles — starting low and gradually increasing — to improve blood flow and endurance. But as a beginner, keeping a steady and moderate temperature is safest.
What to Do During and After Your Sauna Session
While You’re Inside:
- Relax and breathe deeply
- Meditate, listen to music, or stretch lightly
- Avoid distractions like your phone
- Keep a towel nearby to wipe sweat and stay comfortable
After Your Session:
- Sit and cool down for 5–10 minutes
- Drink at least 16 ounces of water or an electrolyte drink
- Take a lukewarm shower if you’ve sweated heavily
- Wait 20–30 minutes before intense exercise
🧴 Tip: Add electrolytes post-session to help replenish lost minerals.
Some users find it helpful to journal how they feel after each session to track improvements in mood, energy, or pain levels.
Common Mistakes to Avoid in an Infrared Sauna
Infrared saunas are generally safe — but here are some common missteps to avoid:
- ❌ Entering dehydrated
- ❌ Overstaying your tolerance
- ❌ Applying body lotions or oils beforehand (they can block pores)
- ❌ Skipping sauna cleaning (encourages bacteria/mold growth
- ❌ Not cooling down or hydrating after your session
You should also avoid combining alcohol or stimulants like caffeine with sauna use. These can elevate heart rate and increase the risk of overheating or dehydration.
Proper use is about balance — not pushing your limits.
Who Should Avoid Infrared Saunas (or Check with a Doctor First)
Infrared saunas are low-risk for most healthy adults, but they’re not suitable for everyone.
You should consult your doctor if you:
- Are pregnant (especially first trimester)
- Have heart conditions or unstable blood pressure
- Live with multiple sclerosis, epilepsy, or other neurological conditions
- Take medications that affect sweating or thermoregulation
It’s also wise to avoid saunas during acute illness (like a fever or infection) or if you’re feeling weak, dizzy, or nauseated before entering.
🔎 See Cleveland Clinic’s infrared sauna safety guidelines
Bonus: Infrared Sauna Benefits Backed by Science
From improved circulation to reduced inflammation, the benefits of infrared therapy are well-documented.
🔗 Learn more in our full guide to Infrared Sauna Benefits Backed by Science
Want proof?
✅ PubMed study on far-infrared saunas and cardiovascular health
How to Choose the Right Infrared Sauna for Safe Use
Choosing the right sauna setup is one of the most important factors in using infrared therapy safely and effectively. If you’re just getting started, you don’t need to invest in a full walk-in sauna or professional spa unit. Instead, look for something that’s compact, beginner-friendly, and low-EMF.
That’s where the 1Love Health Infrared Sauna comes in — it’s a foldable, tent-style unit with carbon fiber heating panels, a heated footpad, and a zippered enclosure for efficient heat retention. It’s easy to set up, doesn’t require installation, and is designed to safely deliver full-body infrared exposure from the comfort of your home.
It’s especially great for first-time users who want the wellness benefits of infrared heat (like detox and relaxation) without the steep learning curve or risk of overheating.
Final Thoughts: Is an Infrared Sauna Right for You?
Used properly, infrared saunas are a powerful addition to your wellness routine. They offer stress relief, improved circulation, detoxification, and even skin health — all at tolerable, relaxing temperatures.
The key is to start slow, stay hydrated, and listen to your body. You don’t need to “tough it out” to experience results — consistency and comfort are what matter most.
✅ Ready to Get Started?
- 💰 Explore the Top Infrared Saunas Under $1,000
- 📘 Read the Full 2025 Infrared Sauna Buyer’s Guide
- 🤔 Still have questions? Contact Sauna Sage
Infrared saunas are more accessible than ever — and with the right approach, they can help you feel better, sleep deeper, and take control of your wellness.
