How to Get the Best Out of Your Infrared Sauna

One of the most common questions about sauna use is, “How long does it take for my sauna to warm up?” The answer varies based on the type of sauna. However, it’s crucial to note that the effectiveness of far infrared sauna therapy is not dependent on the cabin air temperature. Unlike traditional saunas, where hot air drives the experience, infrared saunas focus on heating the body directly.

Understanding Infrared Sauna Technology

Traditional saunas rely on convection heat, where hot air temperature and rapid warm-up times are critical. These saunas use steam or hot rocks to create a high-temperature environment. However, far infrared saunas use tuned radiant heat, which employs a far infrared bandwidth of ‘sunlight’ energy to heat the body directly. This infrared frequency matches the bio-frequency of the human body, making cabin air temperature less important in achieving therapeutic benefits.

The Experience of Far Infrared Heat

Experiencing a far infrared sauna can be challenging to describe until you try it. The warmth is almost instantly relaxing, as your body absorbs the infrared heat waves. While the warm air supports your sweating environment, it is not the primary cause of sweating. For optimal health benefits, the ideal cabin air temperature should range between 115 – 135 degrees Fahrenheit, although it can be set higher without additional therapeutic benefits. This means you can enjoy a comfortable and effective sauna session without enduring excessively high temperatures.

Sauna Temperature Settings

The temperature settings on infrared saunas are adjustable, ranging from room temperature to a maximum of 150 degrees Fahrenheit. However, it’s not advisable to operate the sauna at the maximum setting for extended periods, similar to not running a car at top speed for long durations. Regular use of the sauna will help your body start to sweat at lower temperatures. For example, seasoned users may begin to sweat at 105-110 degrees Fahrenheit within 8-10 minutes, even though they typically set their sessions between 125-130 degrees Fahrenheit. This gradual acclimation allows for a more comfortable and sustainable sauna experience.

Starting Your Sauna Session

Begin your sauna session when the cabin temperature is between 85-95 degrees Fahrenheit, allowing your body to warm up along with the air temperature. The heater panels will already be emitting infrared energy at maximum capacity, so your body will be receiving all the infrared energy it can absorb. Take your time to enjoy the session, as the far infrared ‘soft’ heat is both calming and relaxing, akin to basking in the sun on a cool day. This gradual warm-up ensures a more enjoyable and effective sauna session.

Health Benefits of Infrared Saunas

As your body adjusts to regular sauna use, you will sweat more profusely than in traditional saunas and detoxify more effectively, all while at lower air temperatures. After the initial ramp-up period of one to two weeks, you might find yourself wanting to spend more time in the sauna due to its pleasant and therapeutic effects. Stress, body aches, and pains will dissipate, leaving you feeling rejuvenated. The benefits of infrared saunas extend beyond mere relaxation; they also support detoxification, improved circulation, and enhanced overall well-being.

Convection Heat vs. Radiant Heat

Unlike traditional saunas that use convection heat, infrared saunas use a specific bandwidth of ‘sunlight’ energy that matches the human body’s bio-frequency. This method heats the body more deeply, raising the core temperature rather than just the skin. This fundamental difference in how saunas are used results in distinct health benefits. By heating the body directly and deeply, infrared saunas can provide a more effective and comprehensive therapeutic experience.

Hydration and Sauna Use

Staying hydrated is crucial when using a sauna. It’s recommended to drink plenty of fluids daily and replace your electrolytes to maximise health benefits and achieve desired results. A good rule of thumb is to divide your body weight by two and drink that number of ounces of water each day. For instance, if you weigh 160 pounds, aim to drink 80 ounces of water daily. Proper hydration supports the detoxification process and ensures that you can safely and effectively enjoy your sauna sessions.

Essential Tips for Sauna Use

• Timing: Wait 1-2 hours after eating before beginning a far infrared sauna session to ensure optimal comfort and effectiveness.
• Optimal Times: Early morning or before bedtime are ideal times for infrared sauna sessions, although any time is beneficial.
• Start Slowly: Initially, start with short sessions. A 20–30-minute session is recommended after you begin to sweat. As you acclimate, average sessions can range from 25-45 minutes.
• Hydration: Drink plenty of fluids before, during, and after your sauna routine. Aim for half your body weight in ounces of water daily.
• Initial Sweating: Don’t worry if you don’t sweat much during your first few sessions. This is normal for many people.
• Avoid Overheating: If you feel lightheaded, queasy, or develop a headache, end your session immediately.
• Heart Rate: An increase in heartbeat by up to 30% above the resting pulse is generally safe unless you have a medical condition.
• Temperature Control: Ensure your body temperature does not exceed 102 degrees Fahrenheit for safety.
• Cabin Comfort: If the cabin becomes too hot, open the ceiling vent or door to let fresh air in.
• Attire: Lightweight shorts, tee shirts, swimsuits, or even no clothing at all are appropriate.
• Towel Use: Place towels on the bench seat to absorb perspiration and maintain hygiene.
• Stretching: Stretching during your session can improve flexibility and reduce stiffness.
• Cold or Flu: Use the sauna 2-3 times daily if you feel cold or flu symptoms to boost your immune system.
• Post-Session Relaxation: After your session, relax and cool down while your body continues to perspire before taking a shower.
• Medical Advice: Consult your doctor if you have diabetes or heart conditions before using a sauna regularly.

Additional Tips to Enhance Your Sauna Experience

• Listen to Your Body: Pay attention to how your body feels during the session. If at any point you feel uncomfortable or unwell, it’s important to stop and rest.
• Regular Use: Consistency is key. Regular sauna use can enhance its benefits, making your body more efficient at sweating and detoxifying.
• Healthy Diet: Complement your sauna sessions with a healthy diet rich in fruits, vegetables, and whole grains to support overall wellness.
• Supplementation: Consider taking supplements like magnesium and potassium to replenish electrolytes lost through sweating.
• Skin Care: Use gentle skincare products and moisturise after your sauna sessions to keep your skin healthy and hydrated.
• Mindfulness and Relaxation: Use your sauna time to practice mindfulness or meditation. The relaxing environment can enhance mental clarity and reduce stress.

By following these tips and guidelines, you can maximise the benefits of your infrared sauna sessions, ensuring a safe, enjoyable, and health-boosting experience. Regular use can lead to significant improvements in your physical and mental well-being, making it a valuable addition to your wellness routine.