How long should you go in the sauna? A guide to finding your sweet spot
This photograph was taken at a sauna in Beaumaris, North Wales. Just look at that view!
How long should you go in the sauna? A guide to finding your sweet spot
Let’s chat about something that’s quickly becoming my favourite way to step off the world for a while: the sauna. I like to think of it as an escape pod—somewhere I can go to let go - breathe deeply, relax my muscles, laugh with friends and (somehow) feel both revived but calm & serene at the same time.
One of the most common questions I hear is: “How long should you go in the sauna?”
With a teen daughter who is hotly anticipating going in the sauna at a campsite she’s staying at with 2 friends, it’s something which is very much on my radar.
Whilst not an anxious parent, I have must admit to having (very slight) concerns about her taking a sauna for the first time. Overdoing it on the heat and underdoing it on the hydration is not a pleasant experience. So to calm my nerves and soothe my soul, I thought I’d write a blog post about it - and very gently encourage her to read it!
Anyhow, back to the question: “How long should you go in the sauna?”
It’s a good question—and like so many wellness things—it depends.
The “Right” Amount of Time Isn’t One-Size-Fits-All
Most sauna guides will tell you somewhere between 10 and 20 minutes is the sweet spot. And that’s a good general rule. But honestly? The real answer as to how long you should go in the sauna is this: stay in as long as it feels good. That might be 8 minutes for you one day, and 18 the next.
It’s a little like cold water dipping. It’s not a competition - either with yourself or anyone else. Rather I like to think of it as a conversation with our bodies—am I still feeling relaxed? Is my breathing OK? Am I starting to feel lightheaded or too hot?
A 2018 Finnish study (and they know a thing or two about saunas!) found that regular sauna use—around 4–7 times a week for 15–20 minutes—was linked with improved heart health, lower inflammation, and even fewer respiratory issues. But none of those benefits come from being uncomfortable. In fact, that’s a fast track to never going back in a sauna, which defeats the purpose altogether.
How Do You Know When It’s Time to Leave?
This is such a good question, because you want to feel like you’ve had a proper sauna session with ALL the benefits but without feeling faint or totally zapped.
Here’s what I go by:
You feel deeply warm but still calm (not panicky or overheated)
Your breathing is still steady and relaxed
You start to feel the urge to leave—not because you’re scared, but just because you feel “done”
Honestly, that last one is your biggest clue. I always leave when I’m ready, not when when I’m cooked. Like anything in life, the more you do it, the more you will know when the time is right for you.
Start Low (Literally) and Take It Slow
If you’re new to saunas—or just returning after a break—it helps to ease in gently. In traditional saunas, the higher up you sit, the hotter it gets, thanks to the way heat rises. So start on the lower bench and see how your body feels. You can always move up later if you feel like a roast chicken ready to crisp.
And with infrared saunas, it’s more of a gentle heat that builds up gradually but the same principles apply: take your time, sip water regularly and listen to how your body responds.
Stay Cool (Even in the Heat)
Here are a few of my favourite ways to make sauna sessions feel more manageable, especially when starting out:
Hydrate before, during, and after. Think of sauna time like a gentle sweat workout—you need to drink to stay balanced.
Use a sauna hat. It might sound counterintuitive, but hear me out! A sauna hat protects your head from getting too hot too quickly, which is often the first place people feel overwhelmed. I absolutely love our Denham & Derby sauna hat—it’s made from soft natural felt that regulates the heat beautifully. Bonus tip? Dip it in cool water before you put it on for an extra refreshing touch.
Don’t overdo the steam. If you’re in a traditional sauna, pouring water on the stones is what creates that intense heat and humidity—but a little goes a long way. Start with just a splash or two and build up gradually.
Bring a cool, damp towel. Pop it around your shoulders or dab your face when you need a refresh.
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Add in a Cold Rinse for Extra Goodness
Something I always do during my sauna sessions—and highly recommend—is a quick cold shower or rinse between rounds. It’s honestly a game-changer, especially if you feel like you’re reaching your limit but don’t want the experience to end just yet.
The combination of hot and cold (called contrast therapy) is actually rooted in traditional Nordic sauna culture and comes with loads of benefits. Not only does it help regulate your body temperature so you don’t overheat, but it also boosts circulation, reduces inflammation, and gives you a lovely endorphin rush. I always step out of the cold rinse feeling sharper, calmer, and strangely refreshed.
If you’re new to it, start gently—maybe a 30-second cool shower or even just splashing cold water on your wrists, neck, or face. No need to jump into an ice bath (unless that’s your thing!).
I also love re-wetting my Denham & Derby sauna hat with cool water before heading back in. It keeps my head at a comfy temp and makes the second round feel even more enjoyable.
If you're up for it, try this rhythm:
Sauna for 10–15 minutes (or however long feels right)
Quick cold rinse
Rest and hydrate
Head back in for another round (optional)
It turns the whole experience into more of a relaxing ritual, rather than just “sitting in a hot room.” Give it a try—you might surprise yourself!
Think Ritual, Not Rules
What I love most about taking a sauna is how the time becomes a kind of ritual—a way to slow down, breathe deeper, and check in with myself. Some days I stay in for 12 minutes before heading out to cool off and feel amazing. Other days I’m out at 9, heading to the sea or a cool shower before returning for more - or not if I don’t feel like it.
It’s not about hitting a magic number—it’s about feeling good in your own skin.
If you’re brand new to sauna life, start small. Even 5–7 minutes can do wonders. Build up over time. Trust your body. And don’t forget your Denham & Derby sauna hat—honestly, it changed everything for me. I kind of used to dread saunas a little and now? I absolutely love them!
Final Thoughts
So, how long should you go in the sauna? The answer is simple: as long as it feels good. It shouldn’t be punishing. Too many things in life are about striving not thriving and sauna culture is based on relaxation, community and rest.
Aim for that sweet spot where you feel warm, relaxed, and where the worries of the world have lifted off your shoulders.
Add in hydration, sit lower in the sauna, shower every few minutes or so, take a cool towel and a fabulous sauna hat, and you’ll not only stay longer—you’ll actually enjoy it.
If you’ve never tried it before, give it a go. You might just find your new favourite way to unwind.
I think the chances of my teen daughter reading this blog post are somewhat slim - unless I say I’ve found it on Tik Tok and then I’m on to a winner!
If you’d like to find out more about saunas and cold dipping, come and follow along on Instagram @denham.derby. If you haven’t tried our sauna hat yet, now might just be the time to do so!
Until next time!
Beth x
PS If you’d like my free guide: “The Sauna Solution - A Simple Way To Feel Better In Your Body & Your Life” just click on the picture below.
To get your copy of “the sauna solution” - CLICK HERE