Short answer
Most infrared saunas run at about 110 to 135°F (43 to 57°C), according to Cleveland Clinic, compared with 150 to 195°F in a traditional sauna. Clearlight designs its cabins for sessions at 42 to 55°C (about 108 to 131°F), with model maximums of 55 to 70°C. Beginners can start near 110°F for 5 to 10 minutes.
Infrared saunas feel milder than traditional saunas, and the thermometer shows why. Below are the temperature ranges from a medical source, a manufacturer and an international radiation protection body, plus practical tips on warm-up time, settings and session length.
How hot do infrared saunas get?
Cleveland Clinic says infrared saunas operate at about 110 to 135°F (43 to 57°C), while traditional saunas run at about 150 to 195°F (66 to 91°C). Manufacturers give similar numbers. Clearlight says its heaters are designed for sessions at 42 to 55°C (about 108 to 131°F), and that depending on the model the maximum cabin temperature is 55 to 70°C (131 to 158°F).
| Source | Infrared sauna | Traditional sauna |
|---|---|---|
| Cleveland Clinic | 110 to 135°F (43 to 57°C) | 150 to 195°F (66 to 91°C) |
| Clearlight (manufacturer) | Sessions 42 to 55°C; model maximum 55 to 70°C | – |
| Clearlight Sanctuary 5 manual | Air 115 to 125°F during a typical 30-minute session; control set up to 175°F (80°C) | – |
| ICNIRP | Cabin air around 40°C | 85 to 90°C |
Sources: Cleveland Clinic, Clearlight: Understanding the temperature in your sauna, Clearlight Sanctuary 5 manual and ICNIRP: Infrared warming cabins.
Why infrared saunas run cooler
A traditional sauna heats the air, and the hot air heats you. An infrared sauna uses panels or lamps that send out radiant heat, which warms your body more directly, so the air can stay cooler. ICNIRP describes the main types: large wall panels with surface temperatures of about 50 to 70°C, ceramic or metal rods at about 300 to 400°C with reflectors, and filtered lamps that also give off a little visible light. All of them keep cabin air well below traditional sauna levels.
Panel type changes how the heat feels; see ceramic vs. carbon heaters and infrared vs. traditional saunas.
What temperature should you set?
There is no single “ideal” infrared temperature. For beginners, Cleveland Clinic quotes functional medicine specialist Melissa Young, MD: start at about 110°F for 5 to 10 minutes, see how you feel, then build from there.
Clearlight’s settings advice looks different at first glance. Its Sanctuary 5 manual recommends turning the thermostat up to 175°F (80°C) so the heaters stay on for the whole session, and says the air usually reaches 115 to 125°F during a typical 30-minute session. The number on the control is a target the cabin rarely reaches, not the air temperature you sit in. If the cabin feels too hot, Clearlight suggests opening the door briefly.
Why your infrared sauna does not reach the set temperature
This is normal. Clearlight explains that its heaters work like thermostats: if the cabin reached the set temperature, the heaters would switch off. That is why it recommends setting the temperature to maximum. How hot the cabin gets also depends on the room. Clearlight says its saunas may only reach the 50s °C in cold seasons or exposed spots, and the high 60s to 70s °C in warm, sheltered ones.
- Place the sauna in a dry, ventilated room that stays above about 17 to 19°C, as Clearlight asks.
- Close the ceiling vent during warm-up, then open it for fresh air during the session.
- Check that the door closes and the seals are in place.
- Set the timer for your session; Clearlight’s controls run up to 60 minutes.
- Panels under the bench and in the floor feel cooler by design.
Still too cold? Work through why a sauna is not heating up. For a reliable reading, see where to put a sauna thermometer.
How long to preheat an infrared sauna
Clearlight’s Sanctuary 5 manual asks you to let the sauna warm up for 20 to 30 minutes before you start. Then set your session time and the temperature as described above. More on warm-up times for all sauna types in how long a sauna takes to heat up.
How long to stay in an infrared sauna
Start short. Clearlight’s manual says to limit first sessions to no more than 20 minutes and to build up gradually. Cleveland Clinic suggests 5 to 10 minutes when you begin and about 20 to 30 minutes even for experienced users. Clearlight lists 20 to 45 minutes as a typical session in its manual; if you are unsure, follow the shorter medical advice. See also how often and how long to use an infrared sauna.
Safety tips
- Drink water before, during and after a session.
- Leave at once if you feel dizzy, light-headed, nauseous or overheated, as Clearlight’s manual says.
- ICNIRP advises people at risk from overheating, such as those with heart disease, to get medical advice first, and to avoid infrared cabins within 24 hours of intense sun exposure.
- Alcohol, drugs and some medicines can reduce your sense of heat and pain; ICNIRP advises limiting exposure in that case.
- If skin redness lasts more than a day, stop using the sauna and get medical advice (ICNIRP).
More in can infrared saunas be dangerous and why you might not sweat in an infrared sauna.
Frequently asked questions
How hot does an infrared sauna get?
Cleveland Clinic puts infrared saunas at about 110 to 135°F (43 to 57°C). Clearlight says its models reach a maximum of 55 to 70°C (131 to 158°F), depending on the model and the room around it. ICNIRP describes typical infrared cabin air at around 40°C.
What is a good temperature for an infrared sauna?
There is no single ideal. Cleveland Clinic suggests starting at about 110°F for 5 to 10 minutes and building from there. Clearlight designs its sessions for 42 to 55°C (about 108 to 131°F), and its Sanctuary manual says the air reaches 115 to 125°F during a typical 30-minute session.
How long does an infrared sauna take to heat up?
Clearlight’s Sanctuary 5 manual asks you to let the sauna warm up for 20 to 30 minutes before starting your session. A cold room, a cold floor or an open ceiling vent during warm-up makes it slower.
Why doesn’t my infrared sauna reach the set temperature?
Clearlight explains that its heaters are meant to stay on all session, so it recommends setting the temperature to maximum; the cabin will usually never reach that number. Room temperature, season, door seals and the ceiling vent also affect how hot it gets.
How long should you stay in an infrared sauna?
Clearlight’s manual says to limit first sessions to no more than 20 minutes. Cleveland Clinic suggests 5 to 10 minutes when you begin and about 20 to 30 minutes for experienced users. Leave at once if you feel dizzy, light-headed or unwell.
Is an infrared sauna hotter or cooler than a traditional sauna?
Cooler. Infrared cabins run at about 110 to 135°F, while traditional saunas run at about 150 to 195°F, according to Cleveland Clinic. ICNIRP gives about 40°C cabin air for infrared versus 85 to 90°C for traditional saunas.
Sources
- Cleveland Clinic: Infrared sauna benefits (temperatures, first sessions, session length)
- Clearlight: Understanding the temperature in your sauna (PDF)
- Clearlight: Sanctuary 5 owner’s manual (warm-up, settings, session length)
- ICNIRP: Infrared warming cabins
- Harvard Health: Saunas and your health
This guide is based on the linked Clearlight manuals, Cleveland Clinic, Harvard Health and ICNIRP, checked on October 21, 2026. We did not measure sauna temperatures ourselves. Always follow the manual for your model and ask your doctor before sauna use if you have a medical condition, are pregnant or take medication.