After three years of daily infrared sauna use, I can confidently say: I wouldn’t want to live without it. It’s part of my lifestyle now—like brushing my teeth or drinking my morning coffee. Over time, I’ve learned how to get the most benefit from each session, and these are the five habits I always recommend to new users.

Consistency creates results:

Using your infrared sauna every day—even for just 30 minutes—can completely transform your physical health, mental clarity, and sleep.

1. Use Your Infrared Sauna Every Day for 30 Minutes

The biggest tip I can offer is simple: build sauna time into your daily routine. Much like going to the gym or walking after dinner, consistency compounds.

Over time, your pores open faster, your core temperature rises more efficiently, and you begin to sweat more deeply—bringing greater detoxification with less effort.

The deeper your sweat, the greater the detox:

Infrared sauna therapy supports the body’s natural elimination of heavy metals, pesticides, and endocrine-disrupting chemicals through prolonged, gentle sweating.

2. Always Put Towels on the Bench and Floor

This is the single best thing you can do to keep your sauna in great shape. I’ve seen so many units where the wood is darkened and discolored because the owner skipped towels. It’s not just cosmetic—it takes time and sanding to repair.

Before every session, I lay one towel on the bench and one on the floor. I change them every time, just like I would at the gym.

Proactive care saves time later:

Sweating directly on the wood won’t destroy it—but it will stain it. Towels are your sauna’s best friend.

3. Get In at 110°F and Let the Infrared Work

Infrared saunas don’t heat the air—they heat you. That’s why 110°F can feel much more intense than the same temperature in a traditional sauna. I recommend stepping in at 110°F so that the heaters are at full intensity (about 200°F surface temperature).

This ensures that your core temperature increases 2–3°F over your baseline—which is where all the health benefits come in.

Infrared works from the inside out:

By stepping in at 110°F, your body begins absorbing far infrared immediately, triggering the deep-sweat phase more quickly and efficiently.

4. Hydrate Before, During, and After

If you’re using your sauna daily, your water intake needs to increase. Drink a large glass of water before, sip during your session, and hydrate again afterward.

You’ll notice better energy, clearer skin, improved digestion, and a bump in your metabolism. It becomes a natural cycle: the more you sweat, the more water you drink—the healthier you feel.

Hydration is part of the therapy:

Proper water intake during sauna use supports kidney function, nutrient delivery, and cellular detox.

5. Entertain or Unplug—Whatever Keeps You Coming Back

Sometimes I bring in my Kindle. Sometimes I meditate. Sometimes I just close my eyes and let the heat take over. The beauty of sauna time is that it’s your time.

If watching a show or listening to a podcast makes 30 minutes fly by, do it. The key is to look forward to your session.

Create a ritual that works for you:

Whether you unwind with music, a book, or stillness, turning sauna time into a habit will keep you consistent—and that’s what drives results.

Final Thought: Use It, Enjoy It, Own It

Don’t overthink it. Once you build sauna time into your routine, you’ll wonder how you ever lived without it. Start small. Keep a towel nearby. Drink plenty of water. And above all—enjoy the peace that comes with it.