Here’s what makes infrared saunas different from traditional saunas – the heat penetrates into your tissue instead of just heating the air around you. Your approach needs to be different too.
In this guide you’ll learn the exact temperatures, timing, and techniques that work best for infrared saunas. Whether you just unboxed your new unit yesterday or you’ve been using it for months without quite getting the results you expected, this guide will transform your infrared sauna routine.
Table of Contents
- What Makes Infrared Sauna Use Different?
- Connecting Infrared Sauna To App
- Setting the Right Temperature: Finding Your Sweet Spot
- Session Timing: How Long to Stay In
- Pre-Sauna Preparation: Setting Yourself Up for Success
- During Your Session: Maximizing Every Minute
- Post-Sauna Protocol: Lock In the Benefits
- Creating Your Personal Sauna Routine
- Common Mistakes (And How to Fix Them)
- Expert Tips
- Frequently Asked Questions
What Makes Infrared Sauna Use Different Than Traditional?
If you’re coming from a traditional Finnish sauna background like us, infrared takes some mental adjustment. Traditional saunas hit 160-194°F and work by heating the air, which then heats you. You throw water on the rocks for löyly, and that blast of steam gets your heart pumping.
Infrared? Completely different animal.
The Physics Behind the Heat
Infrared saunas use far-infrared wavelengths that bypass the air and warm your body directly. Think of it like the difference between standing in front of a space heater versus lying in the sun – both warm you up, but the sun’s rays feel different because they penetrate instead of just heating the surface.
The key difference? Infrared panels stay on continuously when the sauna is below your set temperature. Once it hits that temp, they cycle on and off to maintain it. This is why keeping your sauna at 110-130°F is optimal – the infrared panels stay on, providing constant infrared exposure.
Why Temperature Matters
Because infrared heats you directly:
- You’ll sweat at much lower temperatures (110-130°F versus 180°F+)
- Sessions can be longer without that overwhelming feeling
- The therapeutic effects work best with continuous infrared exposure
- Keeping temps at 110-130°F ensures infrared panels stay on constantly
The Adjustment Period
First-timers often make the mistake of thinking hotter is better. But here’s the thing – when your panels are at max temp, they start cycling on and off, reducing the continuous infrared exposure that makes these saunas effective. This is the added benefit of Finnleo Infrared Saunas — they have “always on” infrared technology.
Your body needs about 5-7 sessions to adapt to infrared heat. Those first few times might feel mild if you’re used to traditional saunas. Stick with it. By session five, you’ll be sweating plenty at 115-120°F.
Connecting Your Infrared Sauna to the App
Got a Finnleo infrared sauna? The SaunaLogic app transforms your sauna from a manual operation to a smart wellness tool. Here’s how to get connected and make the most of the technology. If your infrared sauna doesn’t have an app—jump to the next section by clicking this link.
Initial Setup: Getting Connected
First things first – download the SaunaLogic app from your phone’s app store. It’s free and works with both iOS and Android. Make sure your phone’s Bluetooth is turned on before you start.
The pairing process is straightforward:
- Turn on your sauna using the control panel
- Open the SaunaLogic app on your phone
- Follow the on-screen prompts to pair via Bluetooth
- You’ll need to be within 30 feet of your sauna for initial setup
For videos and a technical doc on how to setup your SaunaLogic Control — go to this page here. It has everything you should need for connecting your app and adding new users to the app.
Setting Up Your Smart Features
Once connected, the real magic happens. The SaunaLogic app isn’t just a remote control – it’s your personal sauna assistant.
Recurring Schedules: Set your sauna to preheat automatically. Love a 7 PM session after work? Program it to start warming at 6:45 PM every weekday. No more waiting around or forgetting to turn it on.
Weather-Based Automation: This is my favorite feature. You can set the sauna to adjust based on outside temperature. When it’s below 20°F outside, maybe you want the sauna to autimatically turn on. The app does it for you.
You can also control the lights if your model has chromotherapy. Set them to gradually dim during evening sessions or keep them bright for morning energy sessions.
Quick tip: Name your programs something memorable. “Monday Recovery” or “Weekend Relaxation” beats “Program 1” when you’re trying to remember which is which.
Troubleshooting Common App Issues
Can’t connect?
- Check Bluetooth is on
- Ensure you’re within range (30 feet)
- Try closing and reopening the app
- Power cycle your sauna (turn off at breaker for 30 seconds)
Lost connection during session? Don’t worry – your sauna keeps running at the set temperature even if the app disconnects. Just reconnect when convenient.
App not showing correct temperature? Give it a minute to sync.
For detailed setup videos and troubleshooting guides, we’ve created step-by-step video tutorials. View setting up and troubleshooting guide.
The beauty of the app is you don’t need to use all the features. Start simple – just use it as a remote control at first. Add features as you get comfortable.
Setting the Right Temperature: Your Sweet Spot Guide
Forget everything you know about traditional sauna temperatures. That 180°F you’re used to? Way too hot for infrared. Let me break down exactly where you should set that dial.
The Optimal Temperature Range: 110-130°F
This isn’t arbitrary. Infrared saunas work best when the panels stay on continuously, which happens when you keep the temperature at or below the max of 154°F. When you reach the max temp your control is set at, the panels cycle on and off, reducing effectiveness.
Beginners (First 2 weeks): 105-115°F Start here regardless of your fitness level or sauna experience. Your body processes infrared heat differently than traditional sauna heat.
Regular Use: 115-125°F This is where most customers land after a month. At 120°F with continuous infrared exposure, you’re getting optimal benefits without overwhelming your system.
Maximum Effective Temperature: 120-130°F Some people prefer the upper range, but remember – above 130°F, you lose the continuous infrared exposure. The panels cycling on and off means less consistent therapeutic benefit.
Finding YOUR Temperature
Here’s how to dial it in:
- Week 1-2: Start at 110°F for your entire session
- Week 3: Try 115°F
- Week 4: Move to 120°F if comfortable
- Week 5+: Find your sweet spot between 115-130°F
The magic number is different for everyone. Some love 125°F while others are perfectly happy at 115°F. Both are right as long as you’re staying in that 110-130°F range.
Factors That Affect Your Ideal Temperature
Hydration level: Well-hydrated bodies handle heat better. Dehydrated? Keep it at the lower end of your range.
Time of day: Morning sessions often feel cooler than evening ones when you’re already warm from daily activity.
Ambient temperature: In January when it’s -20°F outside, that 120°F feels different than in July. Your starting body temperature affects perception.
Current health: Feeling under the weather? Drop to 110°F. The infrared still works without stressing your system.
Session Timing: How Long to Stay In
Unlike traditional saunas where 15-20 minutes is typical, infrared saunas are designed for longer sessions thanks to the lower temperatures.
The Optimal Session Length
Standard session: 30-45 minutes. The lower temperature makes extended time not just tolerable but necessary for full benefits. Infrared needs time to work.
Minimum effective dose: 20 minutes. Anything less and you’re barely getting past the warm-up phase. It takes time for your core temperature to rise enough to trigger beneficial responses.
Maximum recommended: 60 minutes. After an hour, you’re hitting diminishing returns and risk dehydration, even at lower temperatures.
Building Your Tolerance
Week 1: 15-20 minutes. Even if you feel fine, start here. Your body’s learning a new type of heat stress.
Week 2-3: 20-30 minutes. Gradually increase as comfortable.
Week 4+: 30-45 minutes. This is where most people settle. You’re sweating well and feeling the benefits.
Session Timing by Goal
General wellness: 30-40 minutes, 3-4 times per week Consistent, moderate sessions beat sporadic long ones.
Post-exercise recovery: 20-30 minutes after workout The increased circulation can aid recovery.
Relaxation: 35-45 minutes at 115-120°F Longer, cooler sessions are perfect for unwinding.
The 10-Minute Rule
The first 10 minutes are primarily warm-up time. Your core temperature needs to rise before the main benefits kick in. When someone says they sauna for 15 minutes, they’re really only getting 5 minutes past the warm-up phase.
Pre-Sauna Preparation: Setting Yourself Up for Success
Proper preparation makes a huge difference in your session quality and safety.
Hydration: The Foundation
Drink 16-20 ounces of water 30 minutes before your session. Plain water works fine. Room temperature is better than ice cold, which makes your body work to warm it up.
Eating and Sauna: Timing Matters
The 2-hour rule: Avoid large meals within 2 hours of your session. Digesting food while regulating temperature is tough on your system.
Light snacks: If needed, a piece of fruit or handful of nuts 45-60 minutes before is fine.
Morning sessions: If you drink coffee, chase it with extra water. Caffeine is a diuretic.
Pre-Session Shower
A warm shower before your session is optional but helpful. It starts the warming process and ensures you’re clean before sweating for 30+ minutes.
What to Wear
Option 1: Nothing – most hygienic, best heat transfer
Option 2: Cotton towel – absorbs sweat, easy to wash
Option 3: Loose cotton clothing – if you prefer coverage
Avoid: Synthetic fabrics that don’t breathe well
Pre-Heat Your Sauna
Turn it on 10-15 minutes before you plan to get in. If you’re in a time crunch, you can hop in right away—the infrared panels will be on and the waves will penetrate into the body, starting the heating process.
But for optimal use, it’s better to pre-heat the sauna for at least 10 minutes before you get in.
During Your Session: Maximizing Every Minute
Breathing Matters
Deep, slow breaths through your nose help regulate temperature and maximize oxygen intake. Shallow breathing limits your body’s ability to regulate heat effectively.
Try this pattern: Breathe in for 4 counts, hold for 4, out for 4. This helps you settle into the session.
The Sweat Timeline
Minutes 0-10: Light warming, minimal sweat. Normal.
Minutes 10-20: Perspiration begins, usually starting on forehead and upper lip.
Minutes 20-30: Full sweating should be established.
Minutes 30+: Steady sweating continues.
If you’re not sweating by minute 25, check your hydration levels or slightly increase temperature within the 110-130°F range.
Hydration During Sessions
Small sips of water every 10-15 minutes during longer sessions is fine and recommended. Bring a stainless steel water bottle – plastic can get unpleasant in heat.
What to Avoid
- Using phones or tablets (heat isn’t good for electronics, plus you miss the mental benefits)
- Applying lotions or oils (can block pores)
- Exercising inside (save movement for after)
- Pushing through discomfort (dizziness or nausea means exit immediately)
Focus on Being Present
Use this time for meditation, breathing exercises, or simply relaxing. The mental benefits are just as important as the physical ones.
Post-Sauna Protocol: Lock In the Benefits
What you do after your session affects how much benefit you retain.
The Cool-Down Sequence
First 3 minutes: Sit outside the sauna. Your body needs transition time.
Minutes 3-5: Take a lukewarm shower, gradually cooling. This helps your body temperature normalize.
Minutes 5-10: Dry off completely and put on loose, dry clothes. You’ll continue light sweating for 10-15 minutes.
Rehydration is Critical
Drink 20-30 ounces of water over the next hour. Sip it gradually – your body can only process so much at once.
For sessions over 40 minutes, consider adding electrolytes. A pinch of sea salt in water works, or use a quality electrolyte supplement.
Post-Sauna Eating
Wait 30 minutes before eating anything substantial. Your digestion needs time to come back online after heat exposure.
Good post-sauna options:
- Fresh fruit
- Light salad
- Smoothie
- Nuts or seeds
Stretching Window
Your muscles are warm and pliable post-sauna – perfect for gentle stretching. 5-10 minutes of stretching can improve flexibility and reduce soreness.
Track Your Sessions
Keep a simple log:
- Temperature used
- Session duration
- How you felt during and after
- Sleep quality that night
Patterns will emerge showing your optimal settings.
Recovery Time
Allow at least 2 hours before strenuous activity. Your body needs time to fully recover and rehydrate.
Creating Your Personal Sauna Routine
The best routine is one you’ll actually maintain. Here’s how to build yours.
Finding Your Frequency
Starting out: 2-3 sessions per week for the first month
Building up: 3-4 sessions per week is ideal for most people
Maximum: Daily is fine once adapted, but not necessary
Consistency matters more than frequency. Three regular sessions beat seven sporadic ones.
Timing Your Sessions
Morning sessions (before 10 AM): Can be energizing, good for starting the day
Evening sessions (after 5 PM): Promote relaxation, may improve sleep if finished 2+ hours before bed
Midday sessions: Great for remote workers or flexible schedules
Choose times you can protect. A rushed sauna session loses most of its benefit.
Sample Weekly Routines
The Beginner
- Monday: 20 minutes at 110°F
- Wednesday: 25 minutes at 110°F
- Saturday: 25 minutes at 115°F
The Regular User
- Monday: 35 minutes at 120°F
- Wednesday: 35 minutes at 120°F
- Friday: 40 minutes at 115°F
- Sunday: 30 minutes at 125°F
The Wellness Focused
- Every other day: 35-40 minutes at your optimal temperature (115-125°F)
- Skip if feeling unwell
- Adjust temperature based on how you feel
Seasonal Adjustments
Winter months: You might prefer temperatures at the higher end of your range (125-130°F)
Summer months: Often more comfortable at the lower end (110-120°F)
Spring/Fall: Usually your baseline settings
Making It Sustainable
Remove barriers:
- Keep towels ready
- Have water prepared
- Set phone reminders
- Block time in calendar
Track progress:
- Note how you feel
- Celebrate consistency
- Adjust as needed
Be flexible:
- Missed a session? Don’t double up next time
- Feeling off? Take a day off
- Travel? Resume when you return
Common Mistakes (And How to Fix Them)
Learn from what others get wrong to optimize your experience.
Mistake #1: Temperature Too High
Trying to max the infrared sauna temp out — thinking hotter is better. This causes heaters to cycle on and off, reducing continuous infrared exposure.
The Fix: Stay within 110-130°F for continuous infrared. You’ll sweat plenty and get better results.
Mistake #2: Sessions Too Short
Getting out after 15 minutes because that’s what you did in traditional saunas.
The Fix: Plan for 30-45 minutes. Infrared needs time to work effectively.
Mistake #3: Poor Hydration
Not drinking enough water before, during, or after sessions.
The Fix: 16 oz before, sips during, 20-30 oz after. Make it routine.
Mistake #4: Wearing Too Much
Wearing regular clothes or synthetic fabrics that don’t breathe.
The Fix: Less is more. Cotton towel or nothing for best results.
Mistake #5: Inconsistent Use
Using it randomly when you “feel like it.”
The Fix: Schedule regular sessions. Consistency delivers results.
Mistake #6: Rushing the Process
Jumping out immediately when timer goes off, skipping cool-down.
The Fix: Budget 45-60 minutes total including cool-down and rehydration.
Mistake #7: Ignoring Your Body
Pushing through when you feel dizzy or nauseous.
The Fix: Listen to warning signs. Exit if uncomfortable. There’s always tomorrow. Consult with a doctor if you have a medical condition.
Mistake #8: Poor Maintenance
Never cleaning the sauna, affecting hygiene.
The Fix: Wipe benches after use and deep clean monthly.
Mistake #9: Phone Distraction
Scrolling social media instead of relaxing.
The Fix: Leave phone outside. Use a simple timer or speaker for music.
Mistake #10: Comparing to Others
Trying to match someone else’s routine instead of finding your own.
The Fix: Your optimal settings are unique to you. Experiment and adjust.
Expert Tips
These insights come from years of sauna experience.
Morning vs. Evening Strategy
Morning sessions: Keep temperature at your normal setting but maybe shorten by 5 minutes if you’re rushed. Good for energy and alertness.
Evening sessions: Can go 5 minutes longer at a slightly lower temperature for better relaxation. Finish 2+ hours before bed for best sleep.
The Color Light Option
If your sauna has chromotherapy:
- Red light: Can feel warming
- Blue light: Can feel cooling
- Green light: Neutral, balanced feel
Use what feels good to you. There’s no wrong choice.
Aromatherapy Approach
A small dish of water with a few drops of eucalyptus or lavender oil placed safely away from panels adds pleasant aroma without affecting equipment.
Better Positioning
A rolled towel behind your lower back can improve posture and breathing during sessions. Small adjustment, noticeable difference.
Post-Exercise Protocol
After hard workouts, start 5°F lower than normal for the first 10 minutes, then adjust to regular temperature. Your body’s already stressed from exercise.
The Plateau Solution
Been using same settings for months? Try:
- Adjusting temperature by 5°F
- Adding or subtracting 5 minutes
- Changing time of day
- Taking a few days off then returning
Finding Your Settings
Keep it simple: Start at 115°F for 30 minutes. Adjust from there based on how you feel. There’s no perfect formula except what works for you.
Frequently Asked Questions
Q: How long before I notice benefits from regular infrared sauna use?
A: Sleep often improves within the first week of regular use. Other benefits like improved recovery and general wellbeing typically become noticeable after 2-3 weeks of consistent use (3+ sessions per week). Everyone responds differently, so track your own experience.
Q: Can I use my infrared sauna every day?
A: Once adapted (after about a month of regular use), daily sessions are safe for most people. Start with every other day and increase gradually. Always stay hydrated and listen to your body.
Q: Should I use my infrared sauna before or after exercise?
A: After exercise is generally preferred for recovery benefits. Before exercise, keep it brief (20 minutes max) and cooler (110-115°F) to avoid pre-fatigue.
Q: Why do infrared saunas use lower temperatures than traditional saunas?
A: Infrared heats your body directly rather than heating the air. The optimal range of 110-130°F keeps heaters on continuously for constant infrared exposure. Higher temperatures cause heaters to cycle, reducing effectiveness.
Q: Why am I not sweating much in my infrared sauna?
A: Usually it’s dehydration – increase water intake throughout the day. Could also be temperature too low (try increasing by 5°F within the 110-130°F range) or you’re still adapting (give it 2 weeks of regular use).
Q: Is it normal to feel tired after an infrared sauna?
A: Yes, especially when starting out or after longer sessions. Your body worked to regulate temperature. This usually decreases as you adapt. Allow recovery time, especially after morning sessions.
Q: How do I know if the temperature is too high?
A: Warning signs include dizziness, nausea, headache, or feeling faint. If you can’t stay in comfortably for at least 20 minutes, lower the temperature. Remember, 110-130°F is the optimal range.
Q: Should I eat before using my infrared sauna?
A: Avoid large meals 2 hours before. A light snack 45-60 minutes prior is fine if needed. Empty stomach can cause lightheadedness; full stomach can cause nausea.
Q: What should I bring into the sauna?
A: Just a towel to sit on and water to drink. Leave electronics outside – they don’t handle heat well and distract from relaxation benefits.
Q: How often should I clean my infrared sauna?
A: Wipe benches with a damp cloth after each use. Deep clean monthly with appropriate sauna cleaner (food-grade). This maintains hygiene and extends equipment life.
Conclusion: Your Infrared Sauna Journey Starts Now
Using an infrared sauna effectively isn’t complicated once you understand the basics. The key points to remember:
- Keep temperature between 110-130°F for continuous infrared exposure
- Plan for 30-45 minute sessions
- Stay hydrated before, during, and after
- Consistency beats intensity
- Listen to your body
You now understand why infrared saunas work best at lower temperatures with longer sessions. You know the importance of that continuous infrared exposure and why cranking the heat actually reduces effectiveness.
Most importantly, you understand that regular, comfortable sessions deliver better results than occasional suffering at high temperatures.
Your next steps:
Start your next session at 115°F for 30 minutes. Hydrate properly. Pay attention to how you feel. Adjust gradually from there. Give yourself a month to find your rhythm.
Questions beyond what we’ve covered? Need help troubleshooting? Our team at Sauna Supply Company has years of experience in saunas. Stop by our Cokato, MN showroom to experience different models and settings. Or give us a call 612-505-9700 – we actually answer our phone and love talking sauna.
The best sauna routine is the one you stick with. Start where you are, be consistent, and enjoy the journey to better wellness.
Ready to optimize your infrared sauna experience? Visit our showroom for a free consultation or browse our selection of infrared saunas and accessories. We offer modular and custom infrared saunas and will help you get the best one for you.