How long to sit
in a sauna.

Updated October 3, 2026 · General information, not medical advice.

Typical sauna temperatures

• Traditional dry (Finnish) sauna: often around 160–195°F (70–90°C). The air is very hot, so sessions are usually shorter.
• Infrared sauna: often around 120–150°F (50–65°C). It runs cooler, so many people stay in a bit longer.

Common session lengths

Many people new to saunas start with about 5–10 minutes. Regular users commonly do sessions of around 10–20 minutes, sometimes as two or three rounds with a cool-down break in between. Longer isn’t a goal in itself — leave whenever you feel dizzy, light-headed or unwell.

A simple way to start

1. Drink water before you go in, and skip alcohol.
2. Start with a short session, around 5–10 minutes.
3. Step out, cool down and rest for a few minutes.
4. If it felt good, add a second short round or a few more minutes next time.

Timing a sauna with PBros

In the Sauna tab, pick Dry or Infrared, set 5 to 30 minutes (it starts at 15), and optionally add up to 5 rounds. PBros pauses between rounds so you can cool down. Start it on your Apple Watch so your phone stays out of the heat. Lock Screen Live Activities and loud end-of-round alerts let you know when time is up, and sessions can be saved to Apple Health.

Following the sauna with a cold plunge? See the contrast therapy protocol.

Time your sauna sessions with PBrosOne-time $4.99 · No subscription · No ads · No account

FAQ

How long should a beginner sit in a sauna?

Many beginners start with about 5–10 minutes and build up slowly. Get out any time you feel unwell.

Is infrared sauna time different from a dry sauna?

Infrared saunas usually run cooler, so many people stay in somewhat longer than in a traditional dry sauna.

Can I bring my phone into the sauna?

Heat can damage phones and trigger temperature warnings. Use the PBros Apple Watch timer, or leave your phone outside where you can see it.

Does PBros track my heart rate in the sauna?

No. PBros doesn’t show live heart rate or sauna temperature during a session. It times your rounds and saves your history.

How much is PBros?

A one-time $4.99, with no subscription, no ads and no account.

Related guides

PBros is a timer and reminder app. It doesn’t diagnose, treat or give medical advice. For adults 18+.