Home Sauna Best Practices for Safe and Effective Home Sauna Sessions

Home saunas are a wonderful way to relax, unwind, and improve your self-care routine. But to get the most out of your home sauna, it’s important to follow best practices.

In this article, we’ll cover how to safely use your sauna, and provide some expert tips on how to elevate your sessions to maximize the lifestyle benefits. Let’s dive in!

Benefits of Home Saunas

Home saunas offer a unique blend of benefits. These compact saunas have become a coveted home addition, with many adding one to their basement, living room, or office for those mid-day sessions to chase away the afternoon slump!

Before we get into how to best use your sauna, let’s touch on some of the ways these saunas can enhance your lifestyle:

• Improved Self-Care Routine: Regular sauna use encourages you to prioritize your well-being. By dedicating time for sauna sessions, you’re committing to taking care of yourself. This consistency helps build a lasting self-care habit.
• Relaxation and Stress Relief: A home sauna is the perfect place to step away from the stresses of daily life.
• Peace of Mind and Mental Clarity: With regular sauna use, you can create a calming environment in your home that promotes mental clarity and relaxation. This dedicated time to unwind can improve your overall sense of peace and balance.

Preparing For Your Sauna Session

Before using your home sauna, there are a few things you’ll want to do that can have a significant impact on how enjoyable and safe your session will be.

Set the Temperature

The temperature of your sessions can vary based on various factors, such as experience level or the type of sauna you’re using.

Traditional saunas tend to run warmer since they rely on the temperature around you to bring your core temperature up. These saunas typically hover between 150-175℉.

Infrared saunas, on the other hand, are able to maintain lower temperatures since they heat your body directly. These saunas are typically set between 110-135℉.

While experienced sauna users may be comfortable setting their home saunas to the max temperature, if you’re just starting out you’ll want to start low, giving your body time to acclimate before pushing for warmer sessions.

Pro-tip for beginners: After turning your sauna on, step inside and let your body temperature rise alongside the sauna to have an easier time adjusting to the new environment.

Don’t Forget to Hydrate

Staying hydrated is essential when using any sauna. You’ll lose fluids through sweating, and without replacing them, you run the risk of dehydration!

Here are some best practices you’ll want to keep in mind:

• Drink at least one glass of water before your sauna session.
• Bring a water bottle into the sauna to sip as needed.
• Drink another glass of water once your session ends to rehydrate.

If you begin feeling dizzy or lightheaded, exit the sauna immediately, sit in a cool place, and drink some water or an electrolyte drink, like Gatorade.

Choose The Right Clothing

When you’re in the sauna, it’s important to give your skin room to breathe. Locking in the heat with tight-fitting clothing can lead to overheating.

Opt for a towel. or light, flowy clothing. This provides plenty of airflow between your skin and the fabric, allowing your sweat to cool you down as it attempts to combat the high temperatures.

Time Limits for Safe Sauna Use

Knowing how long to stay in the sauna is key to safe and effective use. Overdoing it can lead to overheating and discomfort, so it’s best to start slow and gradually increase your time.

For beginners, shorter sessions are ideal. Aim for 10-15 minutes to start, and listen to how your body responds. As you get used to the sauna, you can start to extend your sessions, aiming for 15-30 minutes.

• Beginners: 10-15 minutes per session.
• Experienced users: 15-30 minutes, depending on comfort.

5 Tips to Enhance Your Home Sauna Sessions

Now that you’re ready to step into the heat, let’s explore a few ways you can amplify the many benefits your home sauna provides.

1. Create a Calming Atmosphere

Setting the right mood can enhance relaxation. Here are a few simple ways to create a spa-like environment in your home sauna:

• Lighting: Use dimmable lights or candles to create a soothing ambiance. If your sauna doesn’t include chromotherapy lighting, consider investing in some colored lights that can withstand the heat to add a dose of color therapy to your sessions.
• Music or sounds: Play calming music or nature sounds to promote relaxation.
• Comfortable seating: Add cushions or towels to create a more comfortable seating area inside your sauna.

2. Incorporating Aromatherapy

Aromatherapy is another way to elevate your sauna sessions. Essential oils can help enhance relaxation, focus, and peace of mind. Try these options:

• Lavender: Promotes relaxation and stress relief.
• Eucalyptus: Clears the mind and supports respiratory health.
• Citrus oils: Provides a boost of energy and clarity.

To safely use essential oils in your sauna, dab a couple drops on the insides of your wrists, or on your towel.

3. Include Mindfulness and Meditation Practices

Using your sauna as a space for mindfulness or meditation can deepen your experience. While in the sauna, focus on deep breathing or guided meditation to enhance mental clarity and relaxation.

• Deep breathing exercises: Practice slow, deep breaths to center your mind, or try box breathing by breathing in for 4 seconds, holding for 4 seconds, exhaling for 4 seconds, and holding for 4 seconds.
• Guided meditation: Use a meditation app or simply focus on positive affirmations during your session.

4. Try Some Hot Yoga

If you have a larger home sauna, like the JS-3i Infrared Sauna, moving through a yoga flow or adding in some gentle stretching can be a powerful way to give your body an extra wellness boost.

Stretching will help loosen those tight muscles after the heat has coaxed them into relaxation, while yoga can help improve your strength while supporting flexibility.

5. End With Post-Sauna Relaxation Rituals

After your sauna session, take time to unwind and continue the relaxation process. Consider adding a small post-sauna ritual to your routine, such as:

• Enjoying a cup of herbal tea to further relax.
• Spending 10-15 minutes reading or listening to soothing music.
• Taking a cool shower to refresh and reinvigorate your body.

Transform Your Home Wellness – Shop Home Saunas in Utah

By following these best practices, you can enjoy safe, effective, and fulfilling home sauna sessions. Remember to prepare properly, respect your body’s limits, and elevate your experience with personal touches.

If you’re ready to bring the spa to your front door, visit one of our four sauna stores across Utah in Hurricane, St. George, Cerar City, and Washington, or stop by our Mesquite, Nevada location.

Our team at Red Rock Spas is passionate about home wellness, and with our lineup of Jacuzzi®️ Infrared Saunas, and various hot tubs and swim spas, we’ve got everything you need to transform your home wellness routine!

Visit your nearest Red Rock Spas showroom to find your perfect infrared sauna today!