Annette Davis, an avid Sunlighten sauna user, shares her tips to getting the most out of her own sauna, so that you can eliminate the guesswork as you try it yourself.  

What you should know about infrared saunas 

You don’t need to swelter in an Infrared sauna. Unlike traditional saunas or steam rooms, which start by heating the air around you, infrared saunas heat you first. The infrared wavelengths penetrate your body, heating your core directly. This process means you can enjoy a sauna session at a lower temperature. As a beginner, you may need to keep adjusting the settings to find the perfect infrared sauna temperature for you.   

You may not sweat heavily in the first session. This is normal, so you don't need to increase the heat yet. Your body may take time to adjust to the sauna. Trust that the wavelengths are working.  

Annette purchased her Sunlighten sauna (she has the mPulse Smart Sauna Believe) with her husband, who was going through a health condition that was giving him jaundice. To prevent the buildup in his system, he needed to sweat. Annette decided to try it herself and found that because Sunlighten uses infrared light, the sky-high temperatures traditional saunas use wasn’t necessary for her or her husband to start sweating.   

In fact, after about 30 minutes in a Sunlighten sauna, core temperature rises approximately 3°, which helps you sweat and start the detoxification process. That core temperature can remain elevated for up to 30 minutes after a sauna session ends, helping to energize and recharge.  

How long to stay in a sauna? 

While Sunlighten saunas have specialized programs based on your goal (such as weight loss, detox, and anti-aging) which all vary in length of time, Annette says her sauna sweet spot is typically 30 minutes. 

 “You can customize your own program, which is helpful based on how you want to use your sauna,” she says. “For example, a lot of people may use a sauna to relax at night (and there’s a program for that) but I use my sauna first thing in the morning, so I want a program that is going to energize me for the day.”  
 
If it’s your first time in an infrared sauna, starting with a shorter session and building up over time may help you find what feels best for your body.  

Annette says to keep in mind that you’ll need to factor in preheating time for your ideal sauna temperature. “Our sauna is indoors, and I typically give it about an hour to heat up. If we had one outdoors, this might vary based on what the temperature is outside.”

Preparation for the sauna

Just like you warm up before exercise and cool down after, following a few simple steps will help you become accustomed to your infrared sauna. These quick checklists will help you get the most from each session.    

Before  

• Hydrate first: Drink at least 8 oz. of water before getting in to help prepare your body for a rise in core temperature.  
• Preheat the sauna: Allow 45–60 minutes for your sauna to warm up. In general, it heats at about one degree per minute, depending on room temperature.  
• Set a comfortable starting point: If are unsure about the ideal sauna temperature for beginners, begin at a lower setting that feels manageable and build from there.  
• Get your space ready: Place towels on the bench to absorb sweat and keep an extra towel nearby to wipe your face during the session.   

During   

• Start slow: If this is your first time in infrared sauna, begin with 10–15 minutes at 100°F every other day.  
• Build gradually: As your body adjusts, work your way up toward 40-minute daily sessions within your ideal infrared sauna temperature range.  
• Watch your time: If you’re wondering how long to stay in your sauna, the answer depends on your experience level, temperature setting, and how your body feels during the session.  
• Listen to your body: Adjust your time and temperature based on how you feel. Comfort and consistency matter more than pushing too hard.  
• Be consistent: Like exercise and other wellness habits, regular use over time is what helps deliver the biggest benefits.  
• Don’t worry if you don’t sweat right away: It can take a few sessions for your body to adapt, and sweating may increase over time.  
• Wear breathable clothing: When using an infrared sauna, wear minimal clothing that allows the wavelengths to penetrate the skin. To maximize the effectiveness of your session, you might consider CELLIANT^® body wraps, which convert your body heat into infrared energy and reflect it back to your body. 

After   

Once your sauna session is done, follow these steps to maximize the benefits:  

• Cool down: Sit in the sauna with the door open for five minutes to allow your body temperature to equalize safely. 
• Rehydrate: Replenish the water you lost with at least four cups of water or 24 ounces of an electrolyte drink. 
• Rinse off: After your core temperature has lowered, take a lukewarm shower. Don't shower in cold water to avoid shocking your system, especially if you have medical conditions. 
• Know what to do after: Apart from rehydrating and cooling down gradually, give your body time to recover comfortably 
• Keep your sauna clean: CELLIANT towels can help absorb sweat and moisture during use. Use natural cleaning products to keep your sauna safe, fresh, and well maintained.  

“I use a CELLIANT body wrap when I’m in my sauna, and I love it,” says Annette. “We have a small indoor pool next to our sauna, so my original line of thinking was that I could wear a swimsuit in the sauna, but the infrared light will not go through that type of material.” Instead, the mineral mix in CELLIANT products helps convert body heat into infrared energy and reflects it back to the body to be absorbed by muscle and tissue.  

Annette also enjoys the chromotherapy lights that come with all Sunlighten saunas. This is special lighting that uses colors from the sun’s spectrum to help align the body with different energy points such as detoxification, relaxation, and more. Chromotherapy helps to address the mental or spiritual needs while infrared light therapy helps with the physical.   

How hot should a sauna be?  

“I keep my sauna in the 125° to 130° range, and this is high enough to make me sweat,” says Annette. Many people feel this is a good sauna temperature for beginners. It’s helpful to remember that the average sauna temperature can vary depending on the type of sauna and your personal comfort level. Annette’s routine shows that you don’t necessarily need extreme heat to have an effective session.

If you have preheated your sauna, you can step into the cabin when the temperature reaches 100°F (38°C). For the best experience, the average sauna temperature should be between 100°F and 129°F (54°C). For the best infrared sauna experience, keep the temperature between 100°F and 129°F (54°C), but never above 130°F.   

As for how long you should stay in the sauna the first time, aim for no more than 15 minutes. Listen to your body throughout the session, and if you start to feel dizzy, exit the sauna. Your body will become more tolerant with frequent use.

 Infrared sauna beginner’s guide: Lean on the community

What is one thing Annette didn’t expect when she started using her sauna? The robust community she’s found, primarily through the Sunlighten Sauna and Light Therapy Lifestyle page on Facebook. Here, she’s able to ask questions and share insights with other members to enhance her sauna experience. (It’s where she learned about microfiber hair wraps to use in the sauna, too!)   

“I do the best I can to live toxin-free, but we’re exposed to so much in our daily lives it’s impossible to avoid them completely,” says Annette. “Using my sauna makes me feel like I’m doing my part to be my healthiest self, while enjoying some peace and quiet before I start my day.”

Customize your routine

Our range of saunas is designed to support you through your wellness journey. The mPulse infrared sauna offers the best guidance for beginners thanks to its preset programs.  However, if you have used traditional saunas and are looking to transition to an infrared sauna, the Amplify sauna would be the ideal choice. This full-spectrum allows you to enjoy a high-heat session.  

Explore our collection of science-backed solutions designed to suit every sauna user level. Contact us if you have any questions.