How Long and How Often Should You Use an Infrared Sauna?

Updated October 20, 2026 · 2 min read

Planning infrared sauna sessions at iCRYO Daniel Island

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. Charleston 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 Charleston, SC

iCRYO Daniel Island is at 866 Island Park Dr Unit 101c, Charleston, SC 29492, on Island Park Drive on Daniel Island with free on-site parking. We welcome clients from Mount Pleasant, downtown Charleston, North Charleston, Cainhoy, Hanahan and Goose Creek.

Questions? Call (843) 972-8547.

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 Daniel Island Team

The iCRYO Daniel Island team helps clients across the Charleston area look and feel their best.

What Is an Infrared Sauna? How It Differs From Regular Heat

Infrared saunas warm your body directly with infrared light at lower air temperatures than traditional saunas. Learn how they work at iCRYO Daniel Island.

Infrared Sauna Benefits: What Science Supports

Relaxation, muscle relief, a deep sweat and heart-healthy heat. Here are the benefits of infrared sauna and what research really shows. Charleston, SC.

Infrared vs. Traditional Sauna: Which Is Better?

Infrared saunas heat your body directly at lower temperatures. Traditional saunas heat the air. Compare comfort, benefits and research to choose the right one.

Learn more about Infrared Sauna in Charleston, SC

View the Infrared Sauna service page →