How long sauna

Aim for about 20 minutes per sauna session; if you’re new to sauna, start with a shorter bout and build up according to your heat tolerance and acclimation. Traditional sauna temperatures are generally 176°F–212°F (80°C–100°C), but lower the temperature or leave sooner if needed. 1 2

• Growth-hormone-focused protocol: Sauna for 20 minutes, cool off at room temperature for 10 minutes, then return for another 20 minutes. 3
• Beyond 30 minutes: The guidance here is generally 5–20 minutes per session, with longer or repeated heat exposure requiring caution; it doesn’t establish that sessions over 30 minutes provide no added health benefits. 2