Preparation
Sitting in an infrared sauna is a great way to relax and reap many health benefits. Before you jump in, however, it is important to take the right steps beforehand to ensure a comfortable and safe experience. Preparation is vital, so let’s discuss what you should do to get ready for your infrared sauna session:
- Ensure that you are well-hydrated before your session.
- Avoid eating a heavy meal before or after your session.
- Make sure you have a comfortable place to sit or lie down.
- Wear loose-fitting clothing that will allow your skin to breathe.
- Take a shower before and after your session.
- Let your sauna provider know if you have any medical conditions.
Choose the Correct Type of Sauna
One of the most important steps while planning your sauna session is choosing the right type. So before you go and spend hundreds or thousands of dollars on a sauna, you’ll want to make sure that you select the right type.
The two most common types of infrared saunas are far-infrared and near infrared. Far-infrared utilizes higher penetration due to the extra long wavelength, which helps heat your body directly instead of just wasting air. On the other hand, near-infrared is typically used for muscle relaxation and blood circulation improvement since it does not penetrate as deeply into the skin.
In addition to traditional wood saunas, modern electric infrared saunas come in various sizes, from small portable products to full one-person units with all the necessary comforts. Another option is a multi-person unit designed for two or more people, which provides additional luxury features like aromatherapy and LED light therapy settings.
Once you select an appropriate type of infrared sauna based on meeting your personal needs and budget limitations, it’s time to prep for your session before jumping into a hot box. First, find out what clothing works best in an infrared environment, and use towels to bring along a layer of comfort. At the same time, pick up some water bottles inside the unit to keep yourself hydrated throughout the amazing sweat fest. Finally, consider audio accompaniment through headphones or wireless speakers if playing music makes a session much more enjoyable!
Wear the Right Clothing
Wearing suitable clothing while sitting in an infrared sauna is important. Lightweight, breathable fabrics like cotton, hemp, or linen are best. Synthetic materials such as polyester or nylon should be avoided as they are not breathable and can trap heat within the fabric.
You should wear loose-fitting clothing to ensure proper ventilation in your infrared sauna session. It will help promote better airflow and aid in releasing toxins more efficiently. However, ensure not to wear any clothing made of synthetic material, as this can cause discomfort due to excessive heat build-up. Additionally, you are advised not to sit in an infrared sauna wearing bare skin as this can cause a burn from the high temperatures of the sauna walls.
Drink Plenty of Water Before and After
Drinking plenty of water in an infrared sauna before and after your session is essential. Not only does this help to replace the water lost through sweat, but it also helps your body regulate its temperature by helping to regulate blood flow and circulation. Moreover, water helps support general detoxification processes in the body, so staying hydrated during and after your session is essential.
You should aim to drink at least 8-10 glasses of water throughout the day, but try not to over-hydrate before you sit in the sauna, as this can cause you to become dizzy or nauseous. If you’re feeling thirsty while in the sauna, make sure you pause to take a few sips of water every few minutes, so you don’t get dehydrated.
Safety
Safety should always be your priority when sitting in an infrared sauna. You should never exceed the recommended time limits in your separate sauna and drink plenty of fluids to help avoid dehydration.
In addition, it is crucial to maintain proper posture while in the sauna and to take extra care when getting in and out.
Set the Temperature Correctly
When using an infrared sauna, it is vital to set the temperature correctly to have a safe and comfortable experience. Generally, the recommended temperature range is between 120 and 140 degrees Fahrenheit (roughly 49-60 degrees Celsius). It is because the optimal temperature for improving circulation and detoxification is 129-140°F (54-60°C). However, you may need to start at a lower temperature if you are not familiar with infrared saunas or are sensitive to extreme heat.
When starting, check how hot it feels in your least sensitive parts (like your feet) before turning up the heat further. It’s also important to monitor and adjust your session if you feel overheated or uncomfortable.
Don’t Stay In Too Long
It’s essential to follow specific safety guidelines when using an infrared sauna. These guidelines can vary somewhat depending on the type of sauna you have. Before using a sauna, consult your manual for relevant safety information.
In general, it is recommended that you limit your time inside the sauna to no more than 20 minutes per session advised by the Finnish Sauna Society. Any longer, and you risk dehydration or other complications that could be dangerous, including heatstroke and even cardiac arrhythmias. In addition, take frequent breaks inside an infrared sauna, as proper hydration is key to safe use.
Although it may be tempting to stay in the pleasant embrace of your infrared sauna longer than 20 minutes, it’s best not to do so if you want to remain healthy and safe. Suppose the heat in your particular model allows for rises over 150 degrees Fahrenheit (65 degrees Celsius). In that case, less than twenty minutes will be sufficient for most users during their first few sessions as they are getting used to their new environment.
Check the Sauna Regularly
Once seated in your infrared sauna, it’s important to periodically check the overall temperature and humidity of the space. A thermometer should be located close to the door or windows to monitor temperatures without entering the hot environment. Additionally, keeping an eye out for discolored components and surfaces can also provide important information about the quality of your sauna environment.
Regularly checking your sauna is key to maintaining a safe and comfortable infrared experience. Make it a priority each time you sit by either using a thermometer or just taking a few minutes to feel the surroundings with your hands – if it’s too hot or too humid, adjust the settings until you find a comfortable temperature and not overly taxing on your body. If any components or surfaces within your infrared sauna seem discolored or potentially hazardous, alert a professional for inspection and possible repairs.
Relaxation
Taking time out of your day to sit in an infrared sauna is a great way to relax and de-stress. When you sit in the infrared sauna, the heat reaches deep into your muscle tissue, allowing you to relax and let go of any tension.
Sit Comfortably in the Sauna
It is essential to position yourself properly To reap the health benefits of an infrared sauna and ensure a safe and enjoyable experience. You should always sit upright and keep your head, neck, and back comfortable. If you feel uncomfortable or tight anywhere in your body, you can move around or adjust yourself to achieve a better posture. You should remain focused on keeping your spine aligned as much as possible during your session.
It’s also important to know how much space you are taking up. You should be able to sit comfortably without bumping against any edges or sides of the sauna. You should also ensure that your hands and feet are not directly against any heated surfaces in the sauna.
It is usual for those who have never experienced an infrared sauna before to feel uncomfortable because of the heat intensity. Still, with time this will dissipate as your body adjusts to the environment of the sauna. Start slowly by sitting for 10-15 minutes until you become more accustomed.
Focus on Breathing and Relaxation
Regarding relaxation in an infrared sauna, focus on breathing and allow your body to relax slowly. You can begin by sitting in the sauna and closing your eyes for a few minutes, simply noticing the temperature and allowing yourself to sink into the blissful heat. Then, taking slow, deep breaths can help your muscles relax and induce a sense of tranquility.
You may become so relaxed that you nod off – that’s perfectly fine – don’t fall asleep! Instead, continue focusing on your breathing as you become more accustomed to the ambient temperature of the infrared sauna. If it begins to feel too warm for comfort, adjust yourself or move closer to a cooler area near the door – you always have complete control over the amount of heat you subject yourself to.
Optimal relaxation requires being present and aware of your feelings; what muscle groups are tense? Is there anywhere in particular that needs special attention? Sit with yourself calmly and notice any changes in temperature or sensation. With practice, this self-awareness will help you reach maximum stress relief from your time in the infrared sauna.
Take Breaks as Needed
When sitting in an infrared sauna, it’s essential to practice safety and take breaks as needed. Prolonged exposure to infrared light can cause fatigue, so it is advised that you limit your time in the sauna to no more than 30 minutes at a time. Additionally, the humidity levels will vary depending on your particular sauna’s settings and can range from 20-30%. Finally, monitor how you feel throughout the session to ensure that you are not overheating or becoming overheating.
Take a brief break if you start feeling lightheadedness, nausea, or dizziness, as these may be signs of extreme dehydration or heat exhaustion. It is generally suggested that you start with shorter sessions (10-15 minutes) before increasing your exposure time. Make sure to drink plenty of water before and after each session to ensure proper hydration; this will also help restore electrolytes lost through sweat. Lastly, set a timer during your session, and check in periodically so that you don’t exceed the recommended time for safety reasons.
Benefits
Sitting in an infrared sauna can provide a wide range of benefits for your health, such as reducing inflammation, improving blood circulation, and relieving muscle spasms. It can even help with weight loss. Furthermore, the warmth from the infrared sauna can help soothe your body and mind while also improving your skin tone and texture.
In this article, we will discuss the many benefits of sitting in an infrared sauna:
Improved Circulation
An infrared sauna can benefit overall health by promoting improved circulation throughout the body. Heat therapy has long been used to improve circulation, aiding with medical conditions such as inflammation, frostbite, and Raynaud’s Syndrome.
An infrared sauna helps to increase blood flow allowing oxygen-rich blood to nourish cells throughout the body. When cell nutrients are replenished, it can help reduce aches and pains, relieve stress, and relax sore muscles for relaxation.
The increased circulation helps regulate the autonomic nervous system – a significant contributor to our sense of well-being – leading to improved mental alertness and less fatigue overall. This improved circulation can also help boost heart health by strengthening its function as more significant volumes of healthy blood travel through veins and arteries for a natural detoxification process that recharges you.
Detoxification
Detoxification is one of the primary benefits associated with infrared sauna use. Infrared sauna therapy is known to help eliminate accumulated toxins and pollutants, such as heavy metals and free radicals, from cells in the body. As a result, it can help with various bodily functions, including weight loss and improving mental clarity.
Because of the high temperatures and sweat produced in an infrared sauna, users can open their pores and expel accumulated toxins. The sweat produced contains several metabolic wastes, including cholesterol and urea. This process not only helps you lose weight but also helps to reduce inflammation caused by these stored substances within the body. It can also aid in preventing degenerative disease caused by heavy metal toxicity and environmental pollutants.
An additional benefit of this sauna is that it increases your core body temperature, allowing for greater sweating despite lower ambient air temperatures than traditional steam saunas. The improved sweating makes detoxification much easier and more efficient when compared to steam or hot rock saunas, where a greater amount of water needs to be lost before achieving the same detoxifying effect as that seen in infrared saunas.
Stress Relief
Unsurprisingly, regular use of a sauna can help relieve stress. Your body’s temperature and heart rate may increase during a session, inducing a natural state of relaxation by releasing endorphins. When your body is relaxed, your mind can tap into your creativity and positively reduce fear and anxiety.
As the heat relaxes tight muscles, circulation increases, helping to deliver fresh oxygen throughout the body and relieving muscle pain and headaches. Regular use of an infrared sauna helps soothe tension—mentally and physically — to create a feeling of peace and relaxation.
Aftercare
One of the most critical parts of using an infrared sauna is aftercare. When you step out of the sauna, it’s essential to give your body time to cool off and return to its resting state. Aftercare consists of drinking water and rehydrating your body. It’s also essential to give your body time to relax and rest after your session.
We’ll go into more detail about how to care for your body after each sauna session properly:
Drink Plenty of Water
Drinking plenty of water is essential after using an infrared sauna, as it helps to replenish fluids and promote healing. In addition, staying hydrated helps your body recover quickly and reduces the risk of fatigue after a session in the sauna.
Generally speaking, drinking at least 8 ounces of water before entering an infrared sauna and roughly 8 ounces every 15-20 minutes spent in the sauna is recommended. It’s best to drink purified or spring water since tap water may contain chlorine which can irritate when dehydrated skin is exposed to it. Also, avoid beverages with high sugar, like soda or energy drinks. Plain spring water, electrolyte replacement drinks (like coconut water), or herbal tea are great choices for staying hydrated during a sauna.
Avoid Activities that Require Physical Exertion
Once you have enjoyed your infrared sauna session, you should take some time to cool down and allow your body to regain its normal temperature. It is advisable to avoid any physical activity that requires excessive exertion, such as running, playing sports, or lifting heavy objects. Light stretching or walking can be beneficial but avoid doing anything too strenuous that could build up lactic acid in the muscles or strain the heart.
Ensure you drink plenty of water to replace electrolytes and fluids lost during your sauna. It will help reduce any dizziness after a session and provide important hydration for your skin. Similarly, an additional shower can provide relief from the aftereffects of an intense session to fully replenish essential minerals and vitamins while helping soothe skin irritations if present.
Lastly, it is highly recommended that any individual with a medical condition consult their physician before using an infrared sauna. It can be dangerous for some people to expose themselves to higher-than-normal temperatures and humidity levels.
Avoid Exposure to Extreme Temperatures
After you finish your session in the infrared sauna, you should avoid exposure to extreme temperatures. It includes entering a steam room, taking a shower that is too hot or cold, or going outside in cold weather without proper protection for your body. Allow yourself time to readjust to average temperatures gradually, and never stay in the sauna for longer than recommended by your healthcare provider or the manufacturer’s instructions.
Drink plenty of water before and after using an infrared sauna to prevent dehydration. Your body has been exposed to extra heat, and your core temperature will require some time to cool down. Therefore, give yourself and your body thirty minutes of rest between sessions to recuperate for the other day’s activities. At some point during this time, you will be advised to shower with lukewarm water to help you cool down. However, this is only meant as an additional measure after a sauna session, not as an intense shower while still inside the infrared sauna.