How Often and How Long Should You Sauna?

Quick answerStart with 8–12 minutes per round, one to three rounds, a couple of times a week. Regulars often build to 15–20 minute rounds several times a week. In the main Finnish research, people who used the sauna four to seven times a week, for sessions of around 20 minutes, had the strongest health associations. Always listen to your body and leave when you have had enough.

For beginners

Sit on a lower bench where the air is cooler, and step out if you feel dizzy or uncomfortable. Cool down between rounds with a shower or fresh air, and drink water.

For regulars

Once you know how your body responds, many people settle into 15–20 minute rounds, three or more times a week. In the 2015 Finnish study, sessions longer than 19 minutes and four to seven visits a week were linked with the lowest risk of fatal heart events. That does not mean you need to hit those numbers, but it does suggest consistency matters.

Signs it is time to get out

• Feeling dizzy, light-headed or nauseous
• A pounding headache
• Your heart racing uncomfortably
• You simply feel done. That is reason enough.

Making longer sessions comfortable

Heat rises, so the air around your head can be far hotter than the air around your feet. For many people it is their head, not their body, that decides when the session ends. A thick wool sauna hat insulates your head from the hottest layer of air, so sessions feel more even and comfortable. Never use it to push past warning signs, though. How a sauna hat helps.

General information only, not medical advice. Speak with your doctor before using a sauna if you are pregnant, have a heart condition or blood pressure concerns. Avoid alcohol before and during sauna use.