There is no single right number of minutes. Session length depends on the kind of heat, how hot the room is, how used to it you are and how you feel that day. Here is what is typical, and the signs that mean it’s time to leave.
Typical session lengths
| Type | Typical round | How it’s usually done |
|---|---|---|
| Traditional sauna (150–195°F) | About 5–15 minutes | 2–3 rounds with a cool shower, plunge or rest in between |
| Infrared sauna (120–140°F) | About 20–45 minutes | One longer session, often booked in 30- or 45-minute slots |
| Steam room (110–120°F, humid) | About 5–15 minutes | Short rounds; humid heat builds quickly |
These ranges reflect common venue guidance, not medical advice. Many venues post their own limits on the door — follow those.
Get out when you notice
- Dizziness or light-headedness
- Nausea or a headache
- Your heart racing uncomfortably
- Feeling confused, faint or unusually weak
Stand up slowly — blood pressure can drop when you move from heat to standing. Sit down and cool off if you feel unsteady, and tell staff if it doesn’t pass.
Habits that make sessions easier
- Drink water before and after. You lose fluid as sweat.
- Skip alcohol before or during a sauna.
- Cool down between rounds with a shower, a plunge or fresh air. See cold plunge basics.
- Sit lower if it’s too hot: heat rises, so the top bench is hottest.
Who should check with a doctor first
People who are pregnant, have heart disease, low or uncontrolled blood pressure, or take medicines that affect sweating or blood pressure should ask a doctor before using a sauna or steam room. Children should be supervised, and many venues set a minimum age.
Now find a sauna near you, or read up on sauna etiquette.
Frequently asked questions
How long should a beginner stay in a sauna?
Many venues suggest beginners start with a short round of about 5–10 minutes in a traditional sauna, then cool down and rest before deciding whether to go back in. Leave sooner if you feel uncomfortable.
Is 20 minutes in a sauna too long?
For a traditional sauna, 20 minutes is at the long end of a single round, and many people stay 15 minutes or less. Infrared sessions are commonly longer because the air is cooler. What matters most is leaving when your body tells you to.
How many times a week can you use a sauna?
Habits vary from occasional visits to daily use. The Finnish studies that linked frequent sauna use with health outcomes observed people using saunas up to 4–7 times a week, but that describes those populations, not a recommendation for you.