To use a sauna, heat it to temperature, shower and dry off, then sit in it for 5–15 minutes, step out to cool down and drink water, and repeat two or three times if you feel comfortable. Beginners should start with one short round of 5–10 minutes at a lower temperature and build up over a few weeks. Leave straight away if you feel dizzy, sick or uncomfortable.
That's the short version. Below is a step-by-step routine for a home sauna, with the details first-timers usually ask about: how long to stay in, how often, what to wear and whether infrared saunas work differently. If you haven't bought a sauna yet, our guide to choosing a 2 person outdoor sauna covers sizing, power and planning first.
How to use a sauna at home, step by step
1. Heat it up
Switch the sauna on before you get changed. A traditional heater typically takes 30–45 minutes to reach temperature; an infrared cabin usually takes 10–15 minutes. Most traditional saunas run at roughly 70–90°C, while infrared cabins sit lower, around 45–60°C. If your sauna has a thermostat, start at the lower end of its range for your first few sessions.
2. Shower, then dry off
A quick warm shower rinses off sweat, lotion and deodorant, which keeps the benches cleaner and helps you sweat evenly. Dry off properly before you go in – dry skin warms up more comfortably than wet skin.
3. Take a towel and some water
Sit or lie on a towel so sweat doesn't soak into the wood. Keep a bottle or glass of water just outside the door (or inside, in an infrared cabin) so you can drink between rounds.
4. Sit for 5–15 minutes
Breathe slowly and keep still. Heat rises, so the upper bench is hotter than the lower one; if it feels too intense, move down rather than leaving early. Watch the clock on your first visits: it's easy to misjudge time in the heat.
5. Cool down
Step out and cool off for at least as long as you were in. A lukewarm or cool shower, sitting in fresh air or, for experienced users, a short cold plunge are all common. Drink some water.
6. Repeat if you feel good
Two or three rounds is a typical session. Finish with a final rinse, let your body temperature settle for 10–15 minutes before getting dressed, and drink more water.
How to work a sauna: traditional vs infrared
The routine is the same, but the controls differ.
- Traditional sauna: you set a thermostat, wait for the stones to heat, and can ladle small amounts of water onto them (called löyly in Finnish) to raise the humidity. Add water a little at a time; a full ladle in a small cabin creates a sudden blast of steam.
- Infrared sauna: carbon or ceramic panels warm you more directly, so the air feels gentler. There are no stones and you never add water. Sit facing the panels and close to them, because infrared warmth drops off with distance. Sessions are often a little longer, around 15–30 minutes, because the temperature is lower.
Our indoor infrared cabins, such as the Insignia 2 Person Infrared Indoor Sauna KY005, run from six carbon heater panels at around 1.7kW, which is why they warm up quickly enough for an after-work session. You can compare formats in our saunas and steam range.
How long should you stay in a sauna?
For a first session, 5–10 minutes is plenty. Most regular users settle on 10–20 minutes per round in a traditional sauna. There's no prize for staying longer; leave when you've had enough, not when the timer says so.
A recent study gives a sense of what a fairly standard session looks like. Researchers at the University of Eastern Finland had 51 adults, average age 50, take a single 30-minute Finnish sauna session with a brief cold shower halfway through, and measured their blood before and after. Published in the journal Temperature in 2026, the study found that circulating white blood cell counts rose during the session and returned to normal within about half an hour, and that some other markers changed in line with how much body temperature rose. The researchers are clear that it measured short-term changes after one session only, so it says nothing yet about long-term health. What it does show is that a split session with a cool-down in the middle is a normal, well-tolerated pattern, and that how hot your body gets matters more than the number on the dial.
How often should you use a sauna?
Two or three sessions a week is a common starting point for home users. Some people build up to daily use. Be guided by how you feel the next day: if you're unusually tired or thirsty, cut back. Consistency at a comfortable level beats occasional marathon sessions.
What to wear in a sauna at home
In a private home sauna, wear whatever is comfortable: a towel, swimwear or nothing at all. Avoid anything with metal (zips, jewellery, watches), which heats up quickly and can burn. Take off contact lenses if your eyes dry out, and keep glasses outside – they fog and the frames get hot.
How to take a sauna bath at home: a beginner's first session
If you've never used one before, try this for your first week:
- Set the temperature lower than you think you need (around 60–70°C traditional, 45–50°C infrared).
- One round of 5–8 minutes on the lower bench.
- Cool down for 10 minutes with a lukewarm shower and a glass of water.
- If you feel fine, a second short round. If not, stop there.
Add a few minutes or a few degrees each week rather than both at once.
Sauna or steam room first?
It's personal preference – there's no evidence one order is better. Many people do the steam room first, because the moist heat feels gentler, then finish in the dry sauna. Whichever you choose, cool down and drink water between the two rather than going straight from one to the other.
Adding cold or red light to your routine
A cool-down between rounds is part of the traditional sauna cycle. If you want to take it further, our guide to starting an outdoor ice-bath routine covers the cold side, and our guide to adding red light therapy to a sauna explains how to fit a heat-rated panel safely. Neither is necessary to enjoy a sauna; start simple.
Sauna safety: who should check first?
Saunas are widely used, but heat puts extra demand on the heart and circulation. Speak to your GP before using a sauna if you're pregnant, have a heart condition, high or low blood pressure, or take medication that affects blood pressure or sweating. And whoever you are:
- Don't drink alcohol before or during a sauna.
- Don't use a sauna when you're unwell or straight after a heavy meal.
- Supervise children closely and keep their sessions short and cooler.
- Stand up slowly at the end of a round – a quick head rush is common.
- Leave immediately if you feel dizzy, faint, sick or have a headache.
Frequently asked questions
How do you use a sauna for the first time?
Heat it to a lower temperature, shower and dry off, then sit for 5–10 minutes on a towel. Cool down for at least as long as you were in, drink water, and only do a second round if you feel well.
Should you shower after a sauna?
Yes. A cool or lukewarm shower between rounds helps you cool down, and a final rinse washes off sweat. Many people use a cold shower; build up to it gradually.
How long should you stay in a sauna to sweat?
Most people start sweating within 5–10 minutes in a traditional sauna and 10–15 minutes in an infrared one. Sweating more isn't the goal; comfort is.
Can you use a sauna every day?
Many healthy adults do, with sessions of 10–20 minutes. Build up gradually and check with your GP first if any of the cautions above apply to you.
How much does it cost to run a home sauna?
Multiply the heater's kW rating by the hours it's on, then by your unit rate. A 1.7kW infrared cabin used for 45 minutes, including warm-up, uses roughly 1.3kWh – well under 50p at typical UK rates.
Find a sauna that fits your home
If you want a sauna you'll actually use after work, an indoor infrared cabin that heats in around 15 minutes is the easiest place to start. Browse our indoor saunas, or ask us about sizes, power and installation before you buy.
This guide is general information, not medical advice. Check with your GP before using a sauna if you have a medical condition, are pregnant or take regular medication.