How Long and How Often Should You Use an Infrared Sauna?
Updated October 20, 2026 · 2 min read
You've tried the infrared sauna and you're hooked. Now the question: how long should you stay in, and how often should you go?
Here's a simple guide to building your infrared sauna routine.
New to infrared? Start with What Is an Infrared Sauna?
How Long Should a Session Be?
Beginners
Start with shorter sessions and see how you feel. Get comfortable before extending.
Regulars
Many people settle into 20–40 minutes.
Listen to your body
Leave the sauna if you feel dizzy, lightheaded, nauseous or unwell.
How Often Should You Go?
Examples only. Adjust based on how you feel.
| Goal | Common routine |
|---|---|
| Relaxation and stress relief | 1–3 times a week |
| Workout recovery | After training a few times a week |
| Ongoing wellness | Several times a week |
| Contrast therapy | Paired with cryo as often as you like |
Best Times to Use the Sauna
- After workouts to relax muscles
- In the evening to unwind and support sleep
- On rest days as active recovery
Infrared Sauna Safety Tips
- Hydrate before, during (if allowed) and after. Texas heat and humidity make this extra important.
- Avoid alcohol before your session
- Eat lightly beforehand, not a heavy meal
- Cool down gradually afterward
- Skip it if you're sick or have a fever
Talk with your doctor first if you're pregnant, have heart or blood pressure conditions or take medications that affect heat tolerance.
Build a Recovery Stack
Pair your sauna with:
- Cryotherapy for contrast therapy
- Red light therapy for skin and recovery
- Compression therapy for tired legs
Make It a Habit
A membership or package makes regular sessions easy. Want to know what consistency gets you? Read Infrared Sauna Benefits.
Ready to make sauna part of your week?
Infrared Sauna in New Braunfels, TX
iCRYO New Braunfels is at 717 N Business Interstate Hwy 35 Suite 120, New Braunfels, TX 78130, right on Business I-35 with free on-site parking. We welcome clients from San Marcos, Seguin, Canyon Lake, Schertz, Cibolo and north San Antonio.
Questions? Call (830) 368-2796.
Infrared Sauna FAQs
How long should I stay in an infrared sauna?
Many people do 20 to 40 minutes. Beginners often start with shorter sessions and build up as they get comfortable.
How often should I use an infrared sauna?
Many people use an infrared sauna a few times a week. Research on sauna benefits generally involves regular, repeated use.
Can I use an infrared sauna every day?
Some people do, as long as they hydrate and feel well. Check with your doctor if you have health conditions.
When is the best time to use an infrared sauna?
Many people enjoy it after workouts or in the evening to unwind. Choose a time you can stick to.
iCRYO New Braunfels Team
The iCRYO New Braunfels team helps clients from San Marcos to north San Antonio look and feel their best.
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Learn more about Infrared Sauna in New Braunfels, TX
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