Johannes' Ultimate Infrared Sauna Guide

Growing up in Germany, sauna was a simple daily ritual. It helped me sleep better, recover faster, and stay healthy through the seasons.

Later, when I discovered infrared therapy, I was struck by its depth and efficiency. I wanted more people to experience those benefits at home, and for infrared to become something they could build into their everyday lives.

I’ve spent my time developing sauna systems and wellness tools that make this possible. What follows is a guide to the benefits of consistent use, how to create a routine that works for you, and ways to make the most of every session.

What is Infrared Therapy?

Infrared is a form of light we can’t see, but we can feel as heat. Unlike traditional saunas that heat the air around you, infrared waves gently warm the body directly. This allows you to sweat at a lower, more comfortable temperature while still reaching deep into the muscles and tissues. The result is a more efficient, restorative experience.

Full-spectrum infrared saunas are a type of infrared sauna that produce all 3 types of infrared light from infrared heaters. The entire spectrum of infrared wavelengths is:

• Near-infrared
• Mid-infrared
• Far-infrared

These infrared waves penetrate the human body at different depths which causes them to have slightly different therapeutic benefits. 

Benefits of a Consistent Sauna Routine

Infrared therapy works best when it becomes a habit. A one-off session might leave you feeling relaxed, but the real benefits come with regular use. These include:

• Joint pain relief, stiffness and improved circulation
• Improved sleep quality
• Support for detoxification 
• A calmer, more regulated nervous system
  
• Support for your immune system
• Improved skin clarity and tone
• Enhanced recovery and muscle relief
• Increased metabolism and weight management

Having an infrared sauna at home makes it easier to build this into your daily or weekly rhythm. It becomes less of a ‘treat’ and more of a tool for long-term wellbeing.

How to Build Sauna into Your Routine

There’s no one-size-fits-all approach, but here are the fundamentals I recommend:

Choose your time of day
Morning sessions can support circulation and energy. Evening sessions can help you wind down and prepare for sleep. Experiment with both to see what works best for your body and schedule.

Before your session
Arrive hydrated. Drinking water beforehand helps your body sweat more effectively and supports detoxification. Try to avoid caffeine or heavy meals just before you get in.

Treat your sauna time as a ritual, not a rush. Set the tone before you step in: create a calming playlist, dim the lights, or choose a chromotherapy colour that suits your mood (blue for calm, red for energy). A few minutes of deep, intentional breathing can help settle the nervous system and ease the transition from a busy day into stillness. The more presence you bring in, the more your body will respond.

During your session
The optimal time to spend in an infrared sauna for the most health benefits is 25 minutes at 55ºC at least 3 times a week over a minimum of 3 months.

Most people begin with 20 to 30 minutes - if you’re new to infrared, start slow and work your way up. Ideal temperature is between 45°C and 60°C. The goal isn’t to endure as much heat as possible but to enter a state where your body is gently sweating and relaxed. You should also wipe sweat off your body during your session, to remove toxins excreted from the skin.

After your session
Give yourself space to cool down. A short walk, contrast shower or cold rinse can support circulation. Rehydrate and avoid going straight back into a stressful or overstimulating environment.

Tips to Maximise Your Sauna Session

The sauna is more than just a place to sweat. Here are some things you can do inside to deepen the benefits:

• Gentle stretching or mobility work to release tension

• Breathwork or guided meditation to calm the nervous system

• Journaling or simply sitting in stillness to reset mentally

• Red light therapy if you have a portable unit

• Listening to calming music or silence, depending on what you need

Think of it as time set aside for both physical and mental reset.

Frequently Asked Questions

How often should I use my infrared sauna?
3 to 4 times a week is ideal for most people. Some use it daily. Start with what feels sustainable and build from there.

Is infrared heat safe?
Yes. Our saunas use full spectrum infrared, including near, mid, and far wavelengths. This mimics the beneficial part of sunlight without the harmful UV rays.

Can I use the sauna if I’m not feeling well?
If you’re fighting off an infection or feeling unwell, it’s best to rest and let your body recover. Always consult a healthcare professional if unsure.

What should I wear?
The less between your skin and the infrared, the better! 

How long until I feel results?
Some people notice improvements in sleep, skin, and recovery within the first few sessions. Long-term benefits come with consistency.

What to Consider Before Buying an Infrared Sauna

Not all infrared saunas are created equal. Here are a few things to keep in mind when researching your options:

Infrared quality
Look for full spectrum infrared that includes near, mid and far wavelengths. Some brands only offer far-infrared, limiting the depth and benefits. Clearlight® uses True Wave™ halogen heaters, designed to deliver a consistent and therapeutic dose of full spectrum infrared across the entire body.

Build and materials
Opt for high-quality, non-toxic materials like FSC-certified cedar or hypoallergenic basswood. Interior finishes should be durable and easy to clean.

Warranty and service
A quality sauna is a long-term investment. Ensure the brand offers a comprehensive warranty that covers both the heaters and cabinetry. Clearlight® offers a lifetime warranty for residential customers.

Low EMF and ELF levels
Check for independently tested low EMF and ELF emissions to reduce unnecessary exposure during regular use.

Design and comfort
Look for thoughtful features like ergonomic backrests, easy-to-use control panels, and enough space to sit, stretch, or lie down comfortably.

From understanding the science to finding the right model for your space, there's plenty to explore. Visit our Wellness Journal, watch our videos, or chat with our team of sauna specialists – we're here to guide you at every step.