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Your Guide to Optimal Sauna Sessions


Given the well-documented health advantages of infrared saunas, it's good to understand how long it takes for these benefits to manifest and whether there's such a thing as overindulgence. This article delves into studies examining the optimal duration for reaping the health perks of infrared sauna sessions and offers guidance for creating effective sauna routines, tailored to individual needs.


Ideal Duration for Infrared Sauna Sessions

For maximum health benefits, experts recommend spending 25 minutes in an infrared sauna, set at 55ºC, at least three times a week over a period of three months. This recommendation stems from an analysis of various clinical studies focusing on sauna usage duration and frequency, each highlighting the positive outcomes of sauna exposure. Notably, it's the controlled increase in core body temperature, rather than the sauna cabin temperature itself, that facilitates these benefits.


Targeted Duration for Specific Benefits


- Muscle Recovery: To alleviate muscle soreness, a 30-minute sauna session at 55ºC is effective due to enhanced blood flow and nutrient delivery to muscles.

- Detoxification: For detoxification purposes, 15 to 25 minutes at 55ºC to 60ºC helps release toxins from subcutaneous fat cells.

- Weight Loss: A 45-minute session at 60ºC, four to five times per week, boosts metabolism and calorie burning.

- Mental Health: For anxiety and depression relief, 15 to 20 minutes at 60ºC aids in cortisol reduction and promotes relaxation.

- Heart Health: Sessions lasting 20 minutes, four to seven times a week at 60ºC, reduce cardiovascular risks by improving blood pressure and overall heart health.

- Skin Benefits: For anti-aging and skin rejuvenation, 15 minutes, twice a week at 60ºC, stimulates collagen production and enhances skin elasticity.

- Diabetes Support: A 25-minute session, twice a week at 60ºC, enhances glucose uptake by cells and improves insulin absorption.


Timeline for Noticing Benefits

On average, it takes around three months of consistent sauna bathing, three times a week, to notice the physiological health benefits attributed to infrared sauna use.


Frequency and Safety

Daily sauna sessions can be beneficial, provided individuals remain hydrated and listen to their bodies to avoid dehydration or discomfort. Overexposure to sauna heat, particularly in traditional saunas, can lead to dehydration and adverse effects on sperm count.


Sauna Attire

At Kaarta we say less is more when it comes to the sauna. We require underwear at a minimum. Less clothing is better for optimal skin contact and heat absorption.


Optimal Sauna Temperature

For infrared saunas, a temperature of 60ºC is ideal.


Timing for Sauna Sessions

Early mornings or late evenings align with the body's natural hormonal cycles, enhancing the physiological responses to sauna heat. However, our philosophy is to seize the moment and believe the best time to sauna is the time you can make it work for you!


Sauna Tips for Beginners

Beginners should start with 15-minute sessions in infrared saunas, gradually increasing duration based on comfort levels. Incorporating cooling breaks and maintaining hydration are essential for a safe and enjoyable experience. It's imperative you listen to your body.


Duration for Experienced Users

Experienced sauna users may extend sessions beyond 45 minutes, tailoring duration and intensity to specific goals and preferences.



Spending 25 minutes, a few times per week, in a sauna offers a plethora of health benefits, ranging from detoxification to mental health enhancements. Whether targeting specific health goals or seeking overall well-being, regular sauna use can significantly contribute to a long and healthy life.




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