Posted by Sunlighten on 18 May 2016

Sauna Protocol: How to Safely use an Infrared Sauna

Are there any dangers to infrared saunas?

People who are new to infrared saunas sometimes ask us this.

We are pleased to say that the answer is no, if sauna protocol is followed.


Infrared heat is far from a new technology. It has been used in a variety of health and human movement applications for many years.

Infrared heat is safe and healthy for all living things. For example, incubators at hospitals use infrared heat to keep new born babies warm.

Unlike tanning beds, they are entirely different as they use harmful UV (Ultra violet) rays of the sun.

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For your reference, below we will share Sunlighten’s recommended sauna protocol:

Pre Sauna Session

  • Hydrate with at least 250 ml. of water to prepare your body for an increase in core temperature.
  • Pre-heat for approx. 30 minutes. Depending on room temperature, your sauna will heat up a degree per minute.


 Sauna Sessions

  • The optimal infrared sauna experience occurs between 38° and 58°C.
  • To get your body accustomed to infrared therapy, start with 15 minute sessions at low temperature every other day.
  • Gradually increase towards 30-40 minute daily sessions in the optimal temperature range.*
  • Don't be surprised if you don't sweat during the first few sessions. Sweating will increase with regular use, removing toxins and leaving you feeling refreshed and rejuvenated.
*Listen to your body. Be aware of excessive detoxifying. If you begin to feel symptoms such as nausea, fatigue, or flu-like symptoms during your sauna session, discontinue use immediately. If these symptoms continue, consult your physician.

 Post Sauna Session

  • Drink at least 250 ml. of water or electrolyte to rehydrate.
  • Dry off with a Bamboo Carbon Towel. Cool down naturally or with a refreshing shower.
  • Using Bamboo Carbon Towels will keep your sauna clean during regular use. Every six months, clean wood and glass with a Natural Sauna Cleaning Kit.



What are the Contraindications?

People with the following conditions should consult with their health care practitioner before using a sauna.

1)      Medications

Individuals who are using Warfarin or other blood thinning drugs should not use the sauna.

Individuals who are using prescription drugs should seek the advice of their personal physician or a pharmacist for possible changes in the drugs effect when the body is exposed to infrared energy. Diuretics, barbiturates and beta-blockers may impair the body’s natural heat loss mechanisms. Some over the counter drugs such as antihistamines may also cause the body to be more prone to heat stroke.

2)      Children

The core body temperature of children rises much faster than adults. This occurs due to a higher metabolic rate per body mass, limited circulatory adaptation to increased cardiac demands and the inability to regulate body temperature by sweating. The ability to regulate body temperature by sweating is said to occur only after a child has reached puberty.

3)      The Elderly

The ability to maintain core body temperature decreases with age. This is primarily due to circulatory conditions and decreased sweat gland function. The body must be able to activate its natural cooling processes in order to maintain core body temperature.

4)      Cardiovascular Conditions

Individuals with cardiovascular conditions or problems (hypertension/hypotension), congestive heart failure, impaired coronary circulation or those who are taking medications, which might affect blood pressure, should exercise extreme caution when exposed to prolonged heat. Heat stress increases cardiac output, blood flow, in an effort to transfer internal body heat to the outside environment via the skin (perspiration) and respiratory system. This takes place primarily due to major changes in the heart rate, which has the potential to increase by thirty (30) beats per minute for each degree increase in core body temperature.

5)      Alcohol/Alcohol Abuse

Contrary to popular belief, it is not advisable to attempt to “Sweat Out” a hangover. Alcohol intoxication decreases a person’s judgment, therefore they may not realise it when the body has a negative reaction to high heat. Alcohol also increases the heart rate, which may be further increased by heat stress. 

6)      Chronic Conditions/Diseases Associated with a Reduced ability to Sweat or Perspire

Parkinson’s, Multiple Sclerosis, Central Nervous System Tumours and Diabetes with Neuropathy are conditions that are associated with impaired sweating. Consult your health care practitioner before using a Sauna.

7)      Haemophiliacs/Individuals Prone to Bleeding

The use of Infrared should be avoided by anyone who is predisposed to bleeding.

8)      Fever

An individual that has a fever should not use any type of Sauna.

9)      Insensitivity to Heat

An individual that has insensitivity to heat should consult their health care professional. The temperature of the sauna can be set at lower temperatures. If in doubt, do not use any type of Sauna.

10)   Pregnancy

Pregnant women should consult a physician before using any other type of Sauna.

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Our commitment to your safety and wellbeing

Sunlighten are the most trusted sauna company in the world.

Our infrared saunas use a refined heating technology called Solocarbon. This heat is used in day spas, gyms, training studios and health practices worldwide.

We want to help you have the best sauna experience possible. If we can help you in any way, please let us know. We encourage you to send us your questions in the comments below or contact us here.

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*Sunlighten does not provide medical advice. We recommend you consult with a health care practitioner if you are unsure if using an infrared sauna is right for you. For best results, our saunas should be used in conjunction with an appropriate diet and exercise program. Individual results may vary.    

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