How to use a sauna: time, benefits and etiquette
Most people sit in a sauna for about 10 to 20 minutes per round, often 2 or 3 rounds with cool-downs in between. In the largest long-term study, Finnish men who used a sauna 4 to 7 times a week had a much lower rate of sudden cardiac death than once-a-week users, and sessions longer than 19 minutes were linked to lower risk. That study shows an association, not proof. Hydrate, skip alcohol, and get out if you feel dizzy.
Saunas near you
How long to stay in
There's no single right number. Most people do about 10 to 20 minutes per round, then cool off and rest before going back in. Beginners should start shorter.
| Experience | A typical round | Rounds |
|---|---|---|
| First few visits | 5 to 10 minutes | 1 or 2 |
| Comfortable regular | 10 to 20 minutes | 2 or 3 |
| Seasoned | Longer, by feel | 2 to 4 |
Listen to your body over the clock. Dizziness, nausea, a pounding headache or feeling faint all mean get out now.
What the research says
The best-known study followed 2,315 men in eastern Finland, aged 42 to 60, for a median of 20.7 years.1
- Compared with once a week, 2 to 3 sessions a week came with a hazard ratio for sudden cardiac death of 0.78, and 4 to 7 sessions with 0.37.1
- Sessions longer than 19 minutes were linked to about half the risk of sessions under 11 minutes (hazard ratio 0.48).1
“Increased frequency of sauna bathing is associated with a reduced risk of SCD, CHD, CVD, and all-cause mortality.”
Laukkanen et al., JAMA Internal Medicine, 2015
The important word is "associated." Men who sauna often may differ in other ways, so this doesn't prove saunas caused the lower risk. The study also covered only middle-aged Finnish men using traditional saunas.
Traditional or infrared?
- Traditional (Finnish) sauna: a stove heats the air, and water on the rocks adds steam
- Infrared sauna: panels warm your body directly, so the air stays cooler
Mayo Clinic says an infrared sauna "heats your body directly without warming the air around you," and produces sweating and a higher heart rate at lower temperatures than a regular sauna.2 See our infrared vs traditional guide for the full comparison.
Sauna etiquette
- Shower first and sit on a towel.
- Keep it quiet unless the room is clearly social.
- Ask before pouring water on the rocks in a shared traditional sauna.
- No phones in most studios. Heat damages them anyway.
- Hydrate before and after, and skip alcohol.
Add cold for contrast
Many studios pair saunas with cold plunges. Alternating the two is called contrast therapy. Plan rounds with the timer below, or read the contrast therapy guide.
Who should check with a doctor
Talk to your doctor before using a sauna if you have heart disease, unstable or very low blood pressure, are pregnant, or take medicine that affects blood pressure or sweating.
What it costs: a Pittsburgh example
We're verifying studio prices city by city, starting with Pittsburgh. These are the published prices on each studio's website.3 Search above to find studios near you.
| Pittsburgh-area studio | Town | Published prices |
|---|---|---|
| Bad Sauna | Aspinwall | $18 per 60-min session; $33 for 2-hr Sounds at the Sauna |
| Float G.O.A.T.S. Recovery Club | Bridgeville | Contrast package of three 30-min sessions $120 |
| Heal PGH | Pittsburgh | Contrast session $60 ($75 for two); 4-pack $210; 8-pack $380 |
| MindFuel Method | Pittsburgh | Drop-in $49; 3-session intro $79; memberships $129 to $299/mo |
| Nervana Health | Pittsburgh | Tub Club membership $70/mo |
| Signal Sauna | Pittsburgh | Drop-in $25; 10-pass $200; unlimited $100/mo |
| The Ripple | Pittsburgh | Drop-in $38 for a 3-hour circuit; intro 3-pack $89; unlimited $108/mo |
Prices from each studio's website, checked October 29, 2026. Confirm before you go.
Saunas near you
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Common questions
How long should you sit in a sauna?
Most people do about 10 to 20 minutes per round. Beginners should start at the short end and build up. Leave any time you feel dizzy, nauseous or unwell.
How often should you use a sauna?
There's no official guideline. In the Finnish study most often cited, men who went 4 to 7 times a week had lower cardiovascular risk than once-a-week users, but even once or twice a week is a common, enjoyable habit.
Is it OK to sauna every day?
Many healthy people do, especially in Finland. Keep sessions sensible, stay hydrated, and talk to your doctor if you have heart or blood pressure issues or are pregnant.
Should I shower before a sauna?
Yes. Shower first, dry off, and sit on a towel. It's standard etiquette at nearly every studio and bathhouse.
Can I drink alcohol in a sauna?
No. Alcohol and sauna heat together raise the risk of dehydration, low blood pressure and fainting.
What does a sauna session cost?
Around Pittsburgh, single-session prices we've verified range from $18 at Bad Sauna to $60 for a contrast session at Heal PGH, with packs and memberships lowering the per-visit cost.
Sources
- Association between sauna bathing and fatal cardiovascular and all-cause mortality events (Laukkanen et al., JAMA Internal Medicine, 2015) Observational study
- Infrared sauna: Is it safe? Mayo Clinic
- Studio prices The Sauna Finder, from studio websites, October 29, 2026