To get the most out of an infrared sauna experience, focusing on preparation and recovery is key. Following these general guidelines can help ensure a safe and relaxing session:
You can feel immediate effects like muscle relaxation and improved circulation within your first session. However, significant benefits such as clearer skin, better sleep, and pain relief typically take 2 to 4 weeks of consistent use. Deeper, lasting changes like reduced inflammation and cardiovascular support require 1 to 3 months.
Yes, saunas are a highly effective natural tool for managing high cortisol. While the intense heat initially spikes the stress hormone as your body adapts to thermal stress, regular sessions—specifically infrared or traditional saunas—lead to significantly lower baseline cortisol levels and better long-term stress management.
Can you use an Infrared Sauna after drinking alcohol or using substances? No. Using an infrared sauna while under the influence of alcohol or other substances is unsafe because they impact heart rate, reducing your body's ability to respond to heat stress.
Stay hydrated: Make sure you're hydrated before going into an infrared sauna. Be sure to drink a glass of water before your session. You can also bring water into the sauna, especially if you're sensitive to higher temperatures.
The "rule of 200" is a guideline for maintaining safety and comfort by balancing temperature and humidity. According to the rule of 200, the sum of your sauna temperature and humidity readings shouldn't exceed 200. For example, if your sauna is set to 170°F (76.6°C), the humidity level should be around 30%.
When cortisol (the primary stress hormone) remains elevated for too long, it impacts your metabolism, blood pressure, and immune system. Here are 10 common warning signs of chronically high cortisol levels:
Joe Rogan primarily uses traditional Finnish dry barrel saunas manufactured by Salus Saunas. He has these 6-person cedar barrel saunas installed at both his Austin home and his podcast studio, featuring high-powered heaters that reach up to 200°F.
This rise in hormones changes your appetite. You do not usually crave broccoli or grilled fish when you are stressed. Instead, you want foods that give you fast energy or make you feel comforted. Most people crave sugar, salt, and fat when their cortisol stays high for too long.
You typically burn between 200 and 600 calories during a 30-minute infrared sauna session. The exact number fluctuates based on your weight, gender, metabolic rate, and the temperature of the sauna.
In an infrared sauna, you will typically begin to sweat within 10 to 15 minutes of your session. Because infrared heat warms your body directly rather than the air around you, it can take slightly longer to start sweating compared to traditional, high-heat saunas.
Unlike traditional saunas, infrared saunas use infrared light to heat your body directly rather than just warming the air. A 45-minute infrared sauna session can leave you feeling lighter, calmer, and more energised while also creating lasting benefits for your overall wellbeing.
Symptoms of Cortisol Addiction
The "3-week cortisol detox" is a lifestyle and nutrition plan designed to reset your body's stress response by lowering chronically elevated cortisol levels. The goal is to break the "fight-or-flight" cycle to reduce inflammation, improve sleep, stop stress-induced weight gain, and restore energy.
To lower cortisol naturally, focus on fruits rich in Vitamin C, antioxidants, and magnesium. These nutrients protect your adrenal glands and blunt the body's physical and psychological stress responses.
The healthiest infrared saunas are those built with non-toxic, chemical-free materials (solid untreated wood like Canadian Hemlock or Cedar), use zero-VOC finishes, and emit ultra-low electromagnetic fields (EMF and ELF).
GOOP's founder, Gwyneth Paltrow, is also a big advocate of the relaxation and health benefits on offer in Clearlight's saunas, with the convenience of having an infrared sauna in your home being singled out by Ms Paltrow.
Beckham's particular Iglucraft sauna is the 10th anniversary model, which embodies the brand's pursuit of perfection.
Research links high cortisol levels to Vitamin D and Vitamin C deficiencies. Additionally, a lack of Vitamin B12 is associated with an exaggerated stress response and elevated cortisol during chronic stress.
The best cortisol reducer depends on your specific needs. Rather than relying solely on over-the-counter supplements, the most effective regulators of the "stress hormone" are lifestyle changes.
Stopping a 4am cortisol spike requires breaking the cycle of nighttime blood sugar drops and nervous system overstimulation.
A person can lose roughly 1 to 2 pounds (about 0.5 to 1 kilogram) of water weight during a standard 15- to 20-minute sauna session. However, this varies significantly based on individual body composition, hydration levels, and the temperature of the sauna.
After hundreds of sauna builds and thousands of sessions, here's what we know: the “perfect” sauna temperature is the one that gets you coming back day after day. For most people, that's 165-175°F in a traditional sauna or 111-130°F in infrared.
For most healthy adults, too much sauna means exceeding 15 to 20 minutes in a single session or using it to the point of feeling dizzy, lightheaded, or nauseated. Pushing past these limits drastically increases your risk of severe dehydration and dangerous overheating.
Before a sauna, eat a light, easily digestible snack 1 to 2 hours prior to prevent dizziness. Avoid heavy, greasy, or large meals, as intense heat diverts blood to your skin, which can make digestion sluggish and cause discomfort.