How long can I stay in an infrared sauna?

The ideal duration of a session in your infrared sauna depends on the type of infrared radiation used and the way the heat is generated.

For saunas that use short-wave infrared, it is recommended to limit sessions to a maximum of 10 minutes. Longer exposure may increase the risk of cellular stress, accelerated skin ageing and potential damage at a cellular level.

For infrared saunas using mid- or long-wave infrared below 5000 nanometres, you can remain in the sauna as long as the heat feels comfortable. As some heaters produce a higher heat intensity, skin temperature can rise quickly and may cause discomfort or even superficial overheating. If the heat becomes too intense, it is advisable to increase your distance from the heat source or end the session.

Infrared saunas that use long-wave infrared above 5000 nanometres (such as a Health Mate infrared sauna) provide a gentler and more controlled form of heat. As this wavelength carries less energy, there is no risk of deep tissue overheating. As long as you stay well hydrated, you can remain in the sauna for extended periods, although in practice sessions of 45 to 60 minutes are sufficient to achieve therapeutic benefits.