The Benefits of Infrared Sauna

As a busy mother of three, I’m always looking for practices that give back more than they ask of me. My infrared sauna is one of them. It’s become a lasting part of my healthy lifestyle, a ritual that supports recovery, sleep, and a genuine sense of renewal. Here’s how I make the most of it.

Temperature & Timing

I keep my sessions to about 15–20 minutes at 130–140°F, roughly five times a week. Consistency matters more than intensity, shorter, regular sessions have served me far better than occasional long ones.

Prepare Your Body First

• Dry brush beforehand to exfoliate and support circulation and lymphatic flow.
• Treat your hair, I’ll apply a deep-conditioning mask and tuck it under a shower cap so the gentle heat can work while I sweat.
• Go in on an empty stomach when you can, and use the sauna after workouts for recovery.

Stay Safe & Hydrated

Avoid alcohol, drink plenty of extra water, and always listen to your body. Never exceed your sauna’s safety guidelines, more time is not more benefit.

Make It a Mindful Moment

This is some of the most uninterrupted time I get. I use it to unplug, meditate, and simply breathe, visualizing the day’s tension and toxins leaving my body through my sweat. It’s as much a mental reset as a physical one.

Cool Down the Right Way

Afterward, give yourself at least 15 minutes to return to a normal temperature, then finish with a cold shower. The contrast feels incredible, and I consistently notice better sleep and a deep sense of renewal on the nights I sauna.

It’s as much a mental reset as a physical one.

A quick, honest note: infrared saunas aren’t right for everyone. Before you begin, research the health benefits and safe practices, and check with your doctor if you have any underlying conditions. Approached with care, it just might become one of your favorite rituals too.