Just got your first infrared sauna — or thinking about it? Using one well is simple, but a few basics make the difference between a great session and a lightheaded one. Here's a beginner-friendly routine.
Before your session
- Hydrate: drink a glass or two of water beforehand. You'll sweat more than you expect.
- Preheat: most infrared cabins reach temperature in 10–15 minutes. Turn it on and let it warm.
- Dress light: a towel or minimal clothing lets the infrared reach your skin.
Your first session, step by step
- Set a comfortable temperature. Infrared works at lower temps — start around 120–130°F. You don't need 200°F to sweat.
- Start short. 15–20 minutes for your first few sessions. Build up to 30–40 as you adjust.
- Sit back and relax. Bring water, listen to music or a podcast, and breathe. Many models include Bluetooth audio and chromotherapy lighting.
- Listen to your body. Lightheaded or unwell? End the session and cool down.
After your session
- Cool down gradually for a few minutes before standing.
- Rehydrate with water or an electrolyte drink.
- Rinse off — a shower feels great and clears sweat from your skin.
- Wipe down the interior to keep the wood fresh.
How often should beginners go?
Start with 3 sessions a week and build toward 4–5 as it becomes routine. Consistency delivers the relaxation, recovery, and sleep benefits people love.
Common beginner mistakes
- Skipping hydration
- Cranking the temperature too high too soon
- Staying in too long on day one
- Using it right after alcohol
Make it a ritual
The owners who get the most from their sauna treat it as a daily reset. Explore all models in the Sitvera collection.
General information only, not medical advice. Consult your doctor if you have any health conditions before using a sauna.