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Sauna guide

How Long Should You Stay in a Sauna?

Most sauna research uses sessions of about 10 to 30 minutes. In one Finnish cohort, sessions longer than 19 minutes were linked to lower sudden cardiac death risk than sessions under 11 minutes, though that's observational.1 A practical range for healthy adults is 10 to 20 minutes, ending sooner if you feel dizzy or unwell.

Published September 19, 2026. 3 min read. Written by the Home Recovery Rooms editorial team.

Key takeaways

  • Sessions over 19 minutes were linked to lower sudden cardiac death risk than sessions under 11 minutes (hazard ratio 0.48), but the duration comparison didn't reach significance for all-cause mortality.1
  • Trials used 10 to 30 minutes: 15 minutes after exercise in one, 20 to 30 minutes at 79°C in another.2, 3
  • No research defines a maximum safe time. Heat and humidity both raise strain, so a short session in a hotter, wetter room can demand as much as a longer one in a cooler room.4

How long should a sauna session last?

No evidence-based single answer exists, and reviewers have said more work is needed to find the best duration for particular effects.5 The commonly studied window is roughly 10 to 30 minutes, at 79°C in one trial.3

What does research say about longer sessions?

In the 2015 cohort of 2,315 Finnish men, session length was self-reported. Compared with sessions under 11 minutes, the adjusted sudden cardiac death hazard ratio was 0.93 (95% CI 0.67 to 1.28) for 11 to 19 minutes and 0.48 (95% CI 0.31 to 0.75) for over 19 minutes. Duration also went with lower fatal coronary heart disease and cardiovascular disease, but not all-cause mortality.1 A later cohort of 1,688 men and women found that total sauna minutes per week were inversely associated with cardiovascular mortality.6

Both are observational. People who can comfortably stay in for 20 minutes may simply be fitter or healthier than people who can't.

What happens to your body in 10 minutes vs 45?

In a 2026 study, 50 healthy adults completed four 10-minute Finnish sauna sessions. Heart rate rose an average of 41.6 beats per minute and core temperature 0.4°C, with temperature and humidity each contributing independently.4 In another 2026 study, 12 adults sat 45 minutes in a far-infrared sauna at 65°C. Rectal temperature rose 1.4°C, and they rated the heat extremely hot and extremely uncomfortable.7

Neither study sets a safety limit. They show that duration compounds heat load. If you use a hot traditional room with water on the stones, shorten the stay.

Does it change with the type of sauna?

It can. Infrared saunas usually run at lower air temperatures, so people often stay longer, but the 65°C study shows that a long infrared session at a higher setting is a serious heat load.7 Match your time to the temperature you use. Our traditional vs infrared guide covers the differences.

Frequently asked questions

Is 20 minutes in a sauna too long?

It's within the range used in research, including a trial of 20 to 30 minutes at 79°C.3 Fine for many healthy adults, and not a target you have to hit.

Is 5 minutes in a sauna enough?

It's a reasonable start, and relaxation is real in short sessions. The cohort link to lower cardiovascular risk was seen at longer durations, which doesn't prove longer is necessary.1

How long should you stay in an infrared sauna?

Many people use 20 to 40 minutes at a lower temperature. No research-backed limit exists, the warning signs are the same as above, and higher settings build strain quickly.7

Related guides

Sources

Linked to the original paper or publisher page wherever one is available. The label shows the study design.

  1. 1.Laukkanen T, Khan H, Zaccardi F, Laukkanen JA (2015). Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Internal Medicine. Prospective cohort
  2. 2.Lee E, Kolunsarka I, Kostensalo J, Ahtiainen JP, Haapala EA, Willeit P, Kunutsor SK, Laukkanen JA (2022). Effects of regular sauna bathing in conjunction with exercise on cardiovascular function: a multi-arm, randomized controlled trial. American Journal of Physiology: Regulatory, Integrative and Comparative Physiology. Randomized trial
  3. 3.Debray A, Gravel H, Garceau L, Bartlett AA, Chaseling GK, Barry H, et al. (2023). Finnish sauna bathing and vascular health of adults with coronary artery disease: a randomized controlled trial. Journal of Applied Physiology. Randomized trial
  4. 4.Laatikainen-Raussi I, Mikkola T, Ihalainen JK, Ahokas E (2026). Temperature and humidity independently influence thermoregulatory responses during Finnish sauna bathing. Temperature. Primary study
  5. 5.Hussain J, Cohen M (2018). Clinical effects of regular dry sauna bathing: a systematic review. Evidence-Based Complementary and Alternative Medicine. Systematic review
  6. 6.Laukkanen T, Kunutsor SK, Khan H, Willeit P, Zaccardi F, Laukkanen JA (2018). Sauna bathing is associated with reduced cardiovascular mortality and improves risk prediction in men and women. BMC Medicine. Prospective cohort
  7. 7.Jenkins EJ, Killick JA, Grimm SR, Davies SR, Benson JA, Tremblay JC, Stembridge M, et al. (2026). Far-infrared sauna exposure at 65°C elevates core temperature. Experimental Physiology. Primary study
  8. 8.Hannuksela ML, Ellahham S (2001). Benefits and risks of sauna bathing. American Journal of Medicine. Narrative review

Published September 19, 2026. Written and maintained by the Home Recovery Rooms editorial team. We don't have a medical reviewer, and this guide is general information, not medical advice. Talk with your doctor before starting heat or cold exposure if you have a health condition. See our methodology for how we source and correct information.